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 spineDandasana
2 min(15-20 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesUtkatasana
2 min(15-20 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesPaschimottanasana
2 min(15-20 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Bhujangasana
3-5 min(30-50 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesPhalakasana
3-5 min(30-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersUttanasana
3-5 min(30-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backSalabhasana
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 anklesViparita Karani
5 min(50 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feet
Savasana
3 min(20-30 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restAnanda Balasana
3 min(20-30 breaths)
Lie on your back.
opens the inner groins and hip flexorsSavasana
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
- 2Staff Pose2 min
- 3Chair Pose2 min
- 4Seated Forward Fold2 min
- 5Cobra Pose3-5 min
- 6Plank Pose3-5 min
- 7Standing Forward Fold3-5 min
- 8Locust Pose3-5 min
- 9Triangle Pose3-5 min
- 10Legs Up the Wall5 min
- 11Corpse Pose3 min
- 12Happy Baby3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
