20-Minute Yin Yoga for Relaxation

Balasana

3 min(20-30 breaths)

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

Marjaryasana–Bitilasana

2 min(15-20 breaths)

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

Anjaneyasana

2 min(15-20 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Virabhadrasana I

2 min(15-20 breaths)

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

Phalakasana

3-5 min(30-50 breaths)

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

Salabhasana

3-5 min(30-50 breaths)

Lie face down with arms alongside your torso, palms facing up.

Tadasana

3-5 min(30-50 breaths)

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

Setu Bandha Sarvangasana

3-5 min(30-50 breaths)

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

Bhujangasana

3-5 min(30-50 breaths)

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

Virabhadrasana II

5 min(50 breaths)

Stand with feet about a metre apart.

Janu Sirsasana

3 min(20-30 breaths)

Sit with both legs extended.

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.