20-Minute Yin Yoga for Flexibility
This 20-minute yin flow gently opens tight muscles, increases your range of motion, and leaves you feeling longer and more at ease in your body. Each pose builds on the last, creating progressive release rather than forcing depth.
Duration
20 minutes
Poses
13 poses
Goal
Flexibility
The Flow
Marjaryasana–Bitilasana
3 min(20-30 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineUttanasana
2 min(15-20 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backAnjaneyasana
2 min(15-20 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
Virabhadrasana II
2 min(15-20 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesSupta Matsyendrasana
3-5 min(30-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backUtkatasana
3-5 min(30-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesSalabhasana
3-5 min(30-50 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legs
Trikonasana
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Tadasana
3-5 min(30-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessSalamba Bhujangasana
5 min(50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spinePaschimottanasana
3 min(20-30 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Balasana
3 min(20-30 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and ankles
Savasana
5 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Cat–Cow3 min
- 2Standing Forward Fold2 min
- 3Crescent Lunge2 min
- 4Warrior II2 min
- 5Supine Spinal Twist3-5 min
- 6Chair Pose3-5 min
- 7Locust Pose3-5 min
- 8Triangle Pose3-5 min
- 9Mountain Pose3-5 min
- 10Sphinx Pose5 min
- 11Seated Forward Fold3 min
- 12Child's Pose3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
