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
Marjaryasana–Bitilasana
3 min(20-30 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineMalasana
2 min(15-20 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinPaschimottanasana
2 min(15-20 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Virabhadrasana I
2 min(15-20 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreSupta Matsyendrasana
3-5 min(30-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backUttanasana
3-5 min(30-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Trikonasana
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesBaddha Konasana
3-5 min(30-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Virabhadrasana II
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesSalabhasana
5 min(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
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
- 2Garland Pose2 min
- 3Seated Forward Fold2 min
- 4Warrior I2 min
- 5Supine Spinal Twist3-5 min
- 6Standing Forward Fold3-5 min
- 7Triangle Pose3-5 min
- 8Butterfly Pose3-5 min
- 9Warrior II3-5 min
- 10Locust Pose5 min
- 11Corpse Pose3 min
- 12Happy Baby3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
