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 passivelyDandasana
2 min(15-20 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Trikonasana
2 min(15-20 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesUtkatasana
2 min(15-20 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Tadasana
3-5 min(30-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
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 hamstringsAnjaneyasana
3-5 min(30-50 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
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 anklesPhalakasana
5 min(50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersUttanasana
3 min(20-30 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backMatsyasana (Supported)
3 min(20-30 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gently
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
- 2Staff Pose2 min
- 3Triangle Pose2 min
- 4Chair Pose2 min
- 5Mountain Pose3-5 min
- 6Bridge Pose3-5 min
- 7Crescent Lunge3-5 min
- 8Cobra Pose3-5 min
- 9Warrior II3-5 min
- 10Plank Pose5 min
- 11Standing Forward Fold3 min
- 12Supported Fish Pose3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
