15-Minute Yin Yoga Flow for a Full-Body Stretch

Short on time but craving tension release? This yin yoga sequence delivers exactly that with a full-body-stretch. In just 15 minutes, you’ll target tightness in your shoulders, back, hips, hamstrings, and ankles by simply lingering in each stretch for two minutes.

The beauty of yin yoga lies in your patience. Breathe slowly and deeply. Settle into stillness. Let gravity do the work. Allow sensation to dissipate over time. By doing so, you’ll access the connective tissues—fascia, ligaments, and joints—and experience the kind of release that that promotes flexibility and mobility. And by slowing down, you’ll promote calm.

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’ll not only feel more spacious in your body but more grounded and at ease.

Child’s Pose

Come to hands and knees and bring your big toes together and sink your hips toward your heels, sitting on a block or cushion if needed. Widen your knees to experience hip opening or keep them closer together to target 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’re not using your hands to support your head, let your arms relax alongside your body, palms up.

If this shape is uncomfortable, come onto your back and hug both knees toward your chest for the same benefits but with zero pressure on the knees and ankles.

Breathe here for 2 minutes.

Melting Heart Pose

From Child’s Pose, bring your hands beneath your shoulders and come to your hands and knees. Walk your hands forward and lower, or melt, your chest and forehead toward the mat while keeping your hips stacked over your knees in Melting Heart or Puppy Pose. Keep your arms active but with minimal tension and avoid locking elbows. If your hands or arms begin to tingle, bend your elbows and bring your hands closer to you. You can double-fold your mat or slide a blanket beneath your knees for more cushioning.

Looking for an alternative? Try Sphinx Pose. Lie on your belly, 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. Draw 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 face the ceiling as you draw your knees toward the mat in Happy Baby.

If this is uncomfortable or inaccessible, look a strap around each foot and hold the ends, or simply hug your thighs. Resist rocking. Yin invites stillness—let the stretch deepen naturally.

Breathe here for 2 minutes.

Reclined 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 across your body toward the left. Stack your hips and extend your right arm straight out in a T, palm facing up. Turn your gaze toward the right or face the ceiling. Try to keep both shoulders relaxed and grounded on the mat. Twist only to your edge—never force. Soften with each exhale.

Breathe here for 2 minutes per side.

Repeat on the other side.

Closing

Return to a comfortable seated position or remain lying on your back. Close your eyes. Take 3 to 5 slow, deep breaths and invite softness into every area you’ve released in this full-body stretch. Notice if you feel differently than you did 15 minutes ago.