20-Minute Yin Yoga for Relaxation

Janu Sirsasana

3 min(20-30 breaths)

Sit with both legs extended.

Virabhadrasana II

2 min(15-20 breaths)

Stand with feet about a metre apart.

Malasana

2 min(15-20 breaths)

Stand with feet slightly wider than hip-width, toes angled out.

Marjaryasana–Bitilasana

2 min(15-20 breaths)

Begin on all fours, wrists below shoulders, knees below hips.

Bhujangasana

3-5 min(30-50 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Salamba Bhujangasana

3-5 min(30-50 breaths)

Lie on your belly with legs extended, tops of feet on the mat.

Trikonasana

3-5 min(30-50 breaths)

Stand with feet about a metre apart.

Phalakasana

3-5 min(30-50 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Virabhadrasana I

3-5 min(30-50 breaths)

From Mountain Pose, step your left foot back about a metre.

Tadasana

5 min(50 breaths)

Stand with feet together or hip-width apart, big toes touching.

Balasana

3 min(20-30 breaths)

Kneel on your mat and bring your big toes to touch behind you.

Matsyasana (Supported)

3 min(20-30 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Savasana

5 min

Allow every muscle to soften completely. This is where the practice integrates.