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
Ananda Balasana
3 min(20-30 breaths)
Lie on your back.
opens the inner groins and hip flexorsJanu Sirsasana
2 min(15-20 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Trikonasana
2 min(15-20 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Virabhadrasana II
2 min(15-20 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesUttanasana
3-5 min(30-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backBaddha Konasana
3-5 min(30-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsPhalakasana
3-5 min(30-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
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
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 hamstringsViparita Karani
5 min(50 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetDandasana
3 min(20-30 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesSupta Baddha Konasana
3 min(20-30 breaths)
Lie on your back.
opens the hips and inner groins passively
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.
- 1Happy Baby3 min
- 2Head-to-Knee Pose2 min
- 3Triangle Pose2 min
- 4Warrior II2 min
- 5Standing Forward Fold3-5 min
- 6Butterfly Pose3-5 min
- 7Plank Pose3-5 min
- 8Warrior I3-5 min
- 9Bridge Pose3-5 min
- 10Legs Up the Wall5 min
- 11Staff Pose3 min
- 12Reclining Bound Angle3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
