Do you have little time, but are you longing for relaxation? This yin yoga sequence delivers just that with a full body stretch. In just 15 minutes, target tension in your shoulders, back, hips, hamstrings and ankles by simply holding each stretch for two minutes.
The beauty of yin yoga lies in your patience. Breathe slowly and deeply. Take a seat in the silence. Let gravity do the work. Let the feeling go away over time. By doing this, you will access the connective tissues (fascia, ligaments and joints) and experience the kind of relaxation that promotes flexibility and mobility. And by slowing down, you promote calmness.
15 minute Yin Yoga for a full body stretch
Return to this sequence whenever you need a quick full-body reset. With regular practice, you will not only feel more spacious in your body, but also more grounded and at ease.
Child’s pose
Come to your hands and knees, bring your big toes together and lower your hips toward your heels, sitting on a block or pillow if necessary. Widen your knees to experience the hip opening or keep them closer together to direct the stretch along the back. Rest your forehead on the mat, a block, or your stacked hands as you come into Child’s Pose. If you are not using your hands to support your head, let your arms lie relaxed at your sides, palms up.
If this form is uncomfortable, lie on your back and hug both knees to your chest for the same benefits, but without pressure on the knees and ankles.
Breathe here for 2 minutes.
Melting heart pose
From child’s pose, bring your hands under your shoulders and get onto your hands and knees. Walk your hands forward and lower your chest and forehead to the mat, or melt, while keeping your hips above your knees in Melting Heart or Puppy Pose. Keep your arms active but with minimal tension and avoid locking the elbows. If your hands or arms start to tingle, bend your elbows and bring your hands closer to you. You can fold your mat in half or slide a blanket under your knees for more cushioning.
Looking for an alternative? Try the Sphinx pose. Lie on your stomach, forearms parallel, and lift your chest for a gentler shoulder and chest opener with mild back extension.
Breathe here for 2 minutes.
Happy baby
Lie on your back. Pull both knees wide toward your armpits. Reach between your legs and grasp the outer edges of your feet, ankles, shins, or thighs. Flex your feet so the soles point toward the ceiling as you pull your knees toward the mat in Happy Baby.
If this is uncomfortable or inaccessible, put a strap around each foot and hold the ends, or simply hug your thighs. Resist rocking. Yin invites silence – allow the stretch to deepen naturally.
Breathe here for 2 minutes.
Lying twist
Lie on your back. Place the sole of your right foot on your left shin or thigh. Use your left hand to guide your right knee over your body to the left. Stack your hips and extend your right arm straight out into a T, palm facing up. Turn your gaze to the right or look at the ceiling. Try to keep both shoulders relaxed and grounded on the mat. Turn only towards the edge – never force. Softens with each exhale.
Breathe here for 2 minutes per side.
Repeat on the other side.
Close
Return to a comfortable sitting position or lie on your back. Close your eyes. Take 3 to 5 slow, deep breaths, inviting gentleness into each area you have released during this full-body stretch. Notice if you feel different than you did 15 minutes ago.
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