20-Minute Yin Yoga for Relaxation

Paschimottanasana

3 min(20-30 breaths)

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

Virabhadrasana I

2 min(15-20 breaths)

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

Marjaryasana–Bitilasana

2 min(15-20 breaths)

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

Dandasana

2 min(15-20 breaths)

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

Virabhadrasana II

3-5 min(30-50 breaths)

Stand with feet about a metre apart.

Utkatasana

3-5 min(30-50 breaths)

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

Setu Bandha Sarvangasana

3-5 min(30-50 breaths)

Lie on your back with knees bent, feet flat and hip-width apart.

Tadasana

3-5 min(30-50 breaths)

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

Malasana

3-5 min(30-50 breaths)

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

Bhujangasana

5 min(50 breaths)

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

Uttanasana

3 min(20-30 breaths)

Stand in Mountain Pose.

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.