20-Minute Yin Yoga for Relaxation
This 20-minute flow is an invitation to let go. Poses are held longer than usual to allow the nervous system to settle, the breath to deepen, and the body to release the tension it has been carrying.
Duration
20 minutes
Poses
13 poses
Goal
Relaxation
The Flow
Supta Baddha Konasana
3 min(20-30 breaths)
Lie on your back.
opens the hips and inner groins passivelyUttanasana
2 min(15-20 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Trikonasana
2 min(15-20 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesMalasana
2 min(15-20 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Vrksasana
3-5 min(30-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Setu Bandha Sarvangasana
3-5 min(30-50 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstringsSalamba 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 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 muscles
Virabhadrasana II
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesViparita Karani
5 min(50 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feet
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 anklesPaschimottanasana
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.
- 1Reclining Bound Angle3 min
- 2Standing Forward Fold2 min
- 3Triangle Pose2 min
- 4Garland Pose2 min
- 5Tree Pose3-5 min
- 6Bridge Pose3-5 min
- 7Sphinx Pose3-5 min
- 8Cobra Pose3-5 min
- 9Warrior II3-5 min
- 10Legs Up the Wall5 min
- 11Child's Pose3 min
- 12Seated Forward Fold3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
