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
Janu Sirsasana
3 min(20-30 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Tadasana
2 min(15-20 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Trikonasana
2 min(15-20 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Marjaryasana–Bitilasana
2 min(15-20 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineSalabhasana
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 legsSalamba Bhujangasana
3-5 min(30-50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineBaddha 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
Vrksasana
3-5 min(30-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Virabhadrasana II
5 min(50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesSupta Matsyendrasana
3 min(20-30 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backPaschimottanasana
3 min(20-30 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
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.
- 1Head-to-Knee Pose3 min
- 2Mountain Pose2 min
- 3Triangle Pose2 min
- 4Cat–Cow2 min
- 5Locust Pose3-5 min
- 6Sphinx Pose3-5 min
- 7Butterfly Pose3-5 min
- 8Warrior I3-5 min
- 9Tree Pose3-5 min
- 10Warrior II5 min
- 11Supine Spinal Twist3 min
- 12Seated Forward Fold3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
