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
Ananda Balasana
3 min(20-30 breaths)
Lie on your back.
opens the inner groins and hip flexorsAnjaneyasana
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 legJanu Sirsasana
2 min(15-20 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Virabhadrasana II
2 min(15-20 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesMalasana
3-5 min(30-50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinBaddha Konasana
3-5 min(30-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Virabhadrasana I
3-5 min(30-50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Tadasana
3-5 min(30-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessUtkatasana
3-5 min(30-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesSupta Matsyendrasana
5 min(50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Savasana
3 min(20-30 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restDandasana
3 min(20-30 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesSavasana
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.
- 1Happy Baby3 min
- 2Crescent Lunge2 min
- 3Head-to-Knee Pose2 min
- 4Warrior II2 min
- 5Garland Pose3-5 min
- 6Butterfly Pose3-5 min
- 7Warrior I3-5 min
- 8Mountain Pose3-5 min
- 9Chair Pose3-5 min
- 10Supine Spinal Twist5 min
- 11Corpse Pose3 min
- 12Staff Pose3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
