A Class Sequence to Improve Flexibility (Yin Yoga)

Pose by Pose Guide

1. Arrival & Breath

(5 minutes)

How to: Begin seated or lying on your back with support under your head if needed. Close your eyes. Take 5-10 deep breaths. Let your shoulders soften, your belly soften. Set an intention for the practice—perhaps “ease,” “space,” or “openness.”

2. Butterfly Pose / Seated Wide-Leg

(3–5 minutes)

How to: Come to a comfortable seated position. Bring the soles of the feet together and let your knees fall to the sides (or widen your legs). Use a bolster or blanket under your hips if you feel tension. Lean forward slightly or stay upright—whatever your body needs. Feel the stretch in inner thighs and hips.

Benefit: Targets groin/inner thighs, releases hip mobility, invites surrender.

3. Dragon Pose Variation (short-lunge)

(4–6 minutes each side)

How to: From all fours, step your right foot between the hands. Let your back knee rest on the mat (pad if needed). Slowly walk your hands forward and lower your hips, keeping the right foot forward and the left leg long behind. Use blocks under your hands if helpful. Stay here, then switch sides.

Benefit: Deep hip flexor & quad stretch, opens front hip line and psoas—key for flexibility and release.

4. Sphinx or Seal (Backbend)

(3–5 minutes)

How to: Lie on your belly, bring your elbows beneath your shoulders, forearms parallel, lift gently into a sphinx. If your spine allows, you may slide into seal by straightening arms. Let your chest softly open, gaze forward or down.

Benefit: Opens the front body, encourages spine extension and elasticity—not just bending but creating space and flexibility in the spine.

5. Caterpillar (Seated Forward Fold)

(4–6 minutes)

How to: Sit with legs extended in front of you. Use a strap if your hamstrings are tight. Exhale to fold forward—hinging from hips, allowing head and arms to relax and gravity to guide you. Stay here, breathe deeply.

Benefit: Deep hamstring and spine stretch; forward folds also activate the parasympathetic system (rest & digest)—this combination fosters flexibility and relaxation.

6. Reclined Twist (or Supine Spinal Twist)

(3–5 minutes each side)

How to: Lie on your back. Draw knees into chest, then let them fall to the right, arms out wide in a “T” shape, gaze left (or stay neutral). Stay here, then switch sides.

Benefit: Gentle spinal rotation, releases lower back and glutes, helps integrate the flexibility you’ve built through the hips and hamstrings.

7. Legs Up The Wall (Viparita Karani) or Savasana

(5–10 minutes)

How to: End your practice by lying on your back with legs up a wall (if available) or simply lying flat in Savasana with arms by your sides. Close your eyes and settle into stillness. Let gravity complete the work, let your nervous system embody the new length and openness.

Benefit: Circulatory support, core nervous system calm, assimilation of practice effects.