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
Paschimottanasana
3 min(20-30 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Virabhadrasana II
2 min(15-20 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Marjaryasana–Bitilasana
2 min(15-20 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineUttanasana
2 min(15-20 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Trikonasana
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesUtkatasana
3-5 min(30-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesSupta Matsyendrasana
3-5 min(30-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backMalasana
3-5 min(30-50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Virabhadrasana I
3-5 min(30-50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Tadasana
5 min(50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessMatsyasana (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
3 min(20-30 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restSavasana
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.
- 1Seated Forward Fold3 min
- 2Warrior II2 min
- 3Cat–Cow2 min
- 4Standing Forward Fold2 min
- 5Triangle Pose3-5 min
- 6Chair Pose3-5 min
- 7Supine Spinal Twist3-5 min
- 8Garland Pose3-5 min
- 9Warrior I3-5 min
- 10Mountain Pose5 min
- 11Supported Fish Pose3 min
- 12Corpse Pose3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
