Workout 1

Step away from the noise and reconnect with your body in Deep Stretch Yoga, a 10-day program guided by Amelia Jane. This series invites you to slow down, breathe deeply, and gently open tight muscles through a unique blend of vinyasa flow and yin-style stretching.With just 20 minutes a day on the mat, each session focuses on a different area of the body — from hips and hamstrings to upper body, lower body, and full-body release. Rather than pushing or forcing, you’ll learn to meet your body with calmness, patience, and kindness, allowing each stretch to unfold naturally with the support of your breath.By the end of the 10 days, you’ll feel more open, relaxed, and balanced — both physically and mentally. Join Amelia on the mat and let deep, mindful stretching transform the way you move and feel.

Exercises in This Workout

1. 1

   Seated Grounding and Breathing

   53slow

   spineshoulders
2. 2

   Seated Shoulder Shrugs

   34slow

   shouldersneck
3. 3

   Dynamic Neck Stretch

   23slow

   neck
4. 4

   Neck Stretch Hold (Right)

   2 minlow

   neckshoulders
5. 5

   Neck Stretch Hold (Left)

   51slow

   neckshoulders
6. 6

   Seated Chest Opener / Seated Cat-Cow

   28slow

   chestupper back
7. 7

   Seated Side Bend (Right)

   38slow

   corespine
8. 8

   Seated Forward Rotation (Right)

   34slow

   lower backspine
9. 9

   Seated Side Bend (Left)

   37slow

   corespine
10. 10

    Seated Forward Rotation (Left)

    27slow

    lower backspine
11. 11

    Seated Backbend

    33slow

    chestshoulders
12. 12

    Seated Forward Fold

    46slow

    hipsspine
13. 13

    Cat-Cow

    25slow

    spinecore
14. 14

    Downward Facing Dog

    40smedium

    hamstringscalves
15. 15

    Down Dog Calf Raises

    41smedium

    calvesankles
16. 16

    Single Leg Calf Stretch (Right Focus)

    28smedium

    calveshamstrings
17. 17

    Dynamic Low Lunge (Right)

    2 minmedium

    hipship flexors
18. 18

    Low Lunge Hold (Right)

    54smedium

    hip flexorsquads
19. 19

    Half Splits (Right)

    2 minmedium

    hamstringslower back
20. 20

    Half Splits Twist (Right)

    40smedium

    spineglutes
21. 21

    Lizard Pose (Right)

    46smedium

    hipsglutes
22. 22

    Downward Facing Dog

    14smedium

    hamstringscalves
23. 23

    Single Leg Calf Stretch (Left Focus)

    33smedium

    calveshamstrings
24. 24

    Dynamic Low Lunge (Left)

    45smedium

    hipship flexors
25. 25

    Low Lunge Hold (Left)

    39smedium

    hip flexorsquads
26. 26

    Half Splits (Left)

    2 minmedium

    hamstringslower back
27. 27

    Half Splits Twist (Left)

    41smedium

    spineglutes
28. 28

    Lizard Pose (Left)

    45smedium

    hipsglutes
29. 29

    Down Dog Calf Stretch

    32smedium

    calves
30. 30

    Child's Pose

    10slow

    hipslower back
31. 31

    Thread the Needle (Left)

    17slow

    shouldersupper back
32. 32

    Thread the Needle (Right)

    12slow

    shouldersupper back
33. 33

    Extended Child's Pose

    17slow

    shouldersupper back
34. 34

    Seated Closing

    41slow

    full body

More Yoga Workouts

Workout 6

27 min · Jessica Casalegno

Workout 3

24 min · Jessica Casalegno

Session 3

28 min · Mish Naidoo

Workout 3

26 min · Amelia Jane

Session 6

29 min · Petra Kapiciakova

Workout 1

20 min · Mish Naidoo

Frequently Asked Questions