60-Minute Yin Flexibility Flow
A calming Yin yoga practice targeting connective tissues, hips, and hamstrings. Features long passive holds to cultivate flexibility and inner stillness.
Content Notice: Images are AI-generated for illustrative purposes and may not be 100% anatomically precise.
Warm-Up (20 Minutes)
Easy Pose
Sukhasana
Sit cross-legged on your mat. If the hips are tight, sit on a folded blanket. Close your eyes, feel the earth beneath you, and begin to settle your breath. This is your arrival.
Instructor's Note
“Root sit bones down. Lengthen crown toward ceiling. Let hands rest heavy in lap.”
Next: Remain seated. Begin to slowly drop the right ear toward the right shoulder.
Neck Circles
From Easy Pose, slowly roll your head in full circles — ear to shoulder, chin to chest, ear to the other shoulder, head back. Breathe continuously. Pause anywhere that feels dense.
Instructor's Note
“Roll through the front of the throat — never strain. Drop shoulders away from ears. Pause wherever the neck feels sticky.”
Next: Lift the crown back to center. Inhale your right arm up.
Seated Side Stretch
Plant your left hand beside your hip. Inhale and reach your right arm up, then arc it to the left, creating a long stretch through the right side body. Keep the chest open.
Instructor's Note
“Root opposite sit bone — don't let it lift. Reach arm up first, then arc sideways. Breathe into the space between the ribs.”
Next: Return to center. Bring hands to knees. Gently twist to the right.
Easy Twisted Pose
Parivrtta Sukhasana
From Easy Pose, place your left hand on your right knee and your right hand behind you. Inhale to lengthen, exhale to rotate. Gaze over your right shoulder. Keep both sit bones grounded.
Instructor's Note
“Inhale to lengthen spine first. Exhale to twist from the mid-back. Place back hand behind — don't lean on it.”
Next: Return to center. Uncross legs, extend them wide, and bring soles of feet together.
Cow Face Pose
Gomukhasana
Stack your right knee on top of your left. Flex both feet. Option to fold gently forward over stacked legs. Feel the deep external hip rotation.
Instructor's Note
“Stack knees directly — use a blanket if they don't meet. Sit tall, don't collapse. Fold forward only if the back stays long.”
Next: Slowly uncross legs. Bring soles of feet together for Bound Angle.
Bound Angle Pose
Baddha Konasana
Bring the soles of your feet together and let your knees fall open. Hold the feet or ankles. Sit tall, breathing into the inner groin and hips.
Instructor's Note
“Press outer edges of feet together — not the soles. Let thighs fall open passively. Spine long before any forward fold.”
Next: Keep feet connected. Let the spine round forward — Butterfly.
Butterfly Pose
Baddha Konasana — forward fold
From Bound Angle, let your spine round forward — head dropping toward feet. Arms reach forward or rest on the floor. Allow the upper back, neck, and hips to release completely.
Instructor's Note
“Round through the entire spine — this is a Yin fold, not a flat-back stretch. Let the head hang heavy. Gravity does the work.”
Next: Walk hands back in. Sit up. Cross legs back into Easy Pose, then fold forward.
Forward Bend in Easy Pose
From Easy Pose, inhale to lengthen the spine, then exhale and walk your hands forward, folding over your crossed legs. Rest your forehead on the mat or hands. Completely passive hold.
Instructor's Note
“Hinge from the hips, not the waist. Walk hands forward until forearms can rest. Breathe into the lower back and sacrum.”
Main Flow (25 Minutes)
Cat Cow Pose
Marjaryasana Bitilasana
Start in Tabletop. On an inhale, arch your spine and lift your chest. On an exhale, round your back and tuck your chin toward your chest.
Instructor's Note
“Inhale, arch spine, gaze up. Exhale, round back, chin to chest. Flow with breath.”
Next: Return to a neutral tabletop with a flat back.
Bird-Dog
Dandayamana Bharmanasana
From tabletop, extend your right arm forward and left leg straight back. Maintain a straight line from fingertips to heel. Switch sides.
Instructor's Note
“Reach arm forward. Extend opposite leg back. Pull navel to spine.”
Next: Return to hands and knees, prepare for Balancing Tiger.
Balancing Tiger
Vyaghrasana
From tabletop, extend your right arm forward and left leg back. Bend the left knee, reach the right hand back to bind with the left ankle. Kick upward.
Instructor's Note
“Kick foot to ceiling. Reach hand to ankle. Open chest forward.”
Next: Gently release the bind. Return to tabletop, then walk hands forward — Puppy Pose.
Puppy Pose
Uttana Shishosana
From tabletop, walk your hands forward and melt your heart down toward the mat. Keep your hips stacked directly above your knees.
Instructor's Note
“Keep hips stacked over knees. Press chest toward floor. Reach arms forward.”
Next: Inhale, lift chest and walk hands back under shoulders. Step right foot forward outside hands — enter Dragon Pose.
Dragon Pose
Anjaneyasana variant
From tabletop, step your right foot outside your right hand. Slide your left knee back as far as comfortable. Let your hips melt forward and down. Option: hands on blocks.
Instructor's Note
“Gravity opens the hips — don't force. Let the pelvis sink toward the floor with each exhale. Keep the back knee soft on the mat.”
Next: Stay in Dragon. Walk front foot slightly to the right, then plant the back hand and spiral the chest open — enter Twisted Lizard.
Twisted Lizard
Parivrtta Utthan Pristhasana
From Dragon Pose, plant your back hand on the mat and spiral your top arm open toward the ceiling, rotating through the chest. Keep the front knee bent at 90°. Option to lower the back knee for more stability.
Instructor's Note
“Keep front knee stacked over ankle — don't let it collapse in. Reach top arm to ceiling and rotate from the mid-thoracic, not the neck. Let the twist deepen with each exhale.”
Next: Unwind the arm. Return both hands to the mat. Slide the front foot back, and heel-toe the opposite leg forward — repeat Dragon then Twisted Lizard on the left side.
Half Monkey Pose
Ardha Hanumanasana
Shift hips back over the back knee. Straighten the front leg and flex the foot. Hinge from the hips and fold forward over the extended leg. Remain completely passive.
Instructor's Note
“Square hips — both pointing forward. Flex the front foot to protect the hamstring. Fold from the hip crease, not the waist.”
Next: Walk hands back. Bend front knee to a low lunge — slide into Half Splits.
Half Splits Pose
Ardha Hanumanasana — deep
From low lunge, straighten the front leg completely and flex the foot. Walk hands back alongside the hips. Stay upright or fold forward. Pure passive hamstring release.
Instructor's Note
“Level the hips — don't let one drop. Breathe into the belly of the hamstring. Use blocks under hands if needed.”
Next: If Full Monkey is accessible, slowly walk front foot forward. Otherwise, stay here and breathe 5 more counts.
Full Monkey Pose
Hanumanasana
From Half Splits, slide the front foot forward and back foot backward into a full front split. Support with blocks. Keep hips squared. Only go as deep as your body allows without pain.
Instructor's Note
“Use as many blocks as needed — no prize for touching the floor. Square hips — alignment before depth. Breathe through resistance, not past it.”
Cool-Down & Relaxation (15 Minutes)
Reclined Hand-to-Big-Toe Pose
Supta Padangusthasana
Lie on your back. Extend your right leg to the ceiling, holding your big toe, shin, or using a strap. Keep the left leg active and flat on the mat. Allow the hamstring to release completely.
Instructor's Note
“Press the grounded thigh into the mat — keep it heavy. Flex the raised foot. Hold ankle, shin, or a strap — no gripping.”
Next: Lower the leg slowly. Open it wide to the right (3 breaths, inner groin), then return to center. Switch sides.
no pic generated,
see references below
Supine Spinal Twist
Supta Matsyendrasana
With legs bent, lower both knees to the left. Extend your right arm out at shoulder height. Look right. Breathe deeply into the side ribcage. Completely surrender.
Instructor's Note
“Both shoulders press into the floor. Lower knees if one shoulder lifts. Exhale to soften deeper — gravity twists, you don't.”
Next: Bring knees back to center. Drop to the opposite side. After both sides, extend legs long.
Reclined Bound Angle
Supta Baddha Konasana
Lie on your back. Bring soles of feet together, knees falling wide. Arms rest slightly away from the body, palms up. Completely passive — breathe and melt.
Instructor's Note
“Support thighs with blocks if inner groin is tight. Arms fall open, palms up. Soften the belly — no bracing.”
Next: Bring knees together with your hands. Draw them gently to your chest — enter Happy Baby.
Happy Baby Pose
Ananda Balasana
On your back, draw knees to chest. Reach for the outer edges of your feet or ankles. Gently pull knees toward the mat. Option to rock side to side for a sacrum massage.
Instructor's Note
“Stack ankles over knees. Draw knees toward armpits — not shoulders. Release the lower back to the floor with each exhale.”
Next: Release feet. Hug knees briefly, then let them fall to one side — Supine Twist.
Corpse Pose
Savasana
Extend legs and arms wide. Close your eyes, let go of all physical and mental weight, and allow your body to absorb the shifts from the practice. Enjoy the silence.
Instructor's Note
“Let feet fall open. Soften the backs of the hands. Make no adjustments — stay.”
Explore More Static Sequences
Looking for a different intensity or focus? Explore our other pre-structured 60-minute practices created by certified teachers.