20-Minute Yin Yoga for Relaxation

Marjaryasana–Bitilasana

3 min(20-30 breaths)

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

Paschimottanasana

2 min(15-20 breaths)

Sit on your mat with both legs extended in front of you.

Utkatasana

2 min(15-20 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Janu Sirsasana

2 min(15-20 breaths)

Sit with both legs extended.

Tadasana

3-5 min(30-50 breaths)

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

Salamba Bhujangasana

3-5 min(30-50 breaths)

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

Malasana

3-5 min(30-50 breaths)

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

Phalakasana

3-5 min(30-50 breaths)

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

Bhujangasana

3-5 min(30-50 breaths)

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

Vrksasana

5 min(50 breaths)

Stand in Mountain Pose with feet together.

Ananda Balasana

3 min(20-30 breaths)

Lie on your back.

Balasana

3 min(20-30 breaths)

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

Savasana

5 min

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