Workout 10

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

   Reclined Butterfly with Block

   2 minlow

   hipsinner thighs
2. 2

   Reclined Arm Extensions

   43slow

   shoulderschest
3. 3

   Reclined Cactus Arms

   10slow

   chestshoulders
4. 4

   Rest

   35slow

   full body
5. 5

   Reclined Spinal Twist (Right)

   35slow

   spinelower back
6. 6

   Reclined Spinal Twist (Left)

   35slow

   spinelower back
7. 7

   Knees to Chest & Rocking

   13slow

   lower backspine
8. 8

   Seated Forward Fold Sway

   14slow

   lower backhips
9. 9

   Seated Side Stretch (Right)

   15slow

   spineshoulders
10. 10

    Seated Side Stretch (Left)

    16slow

    spineshoulders
11. 11

    Cat-Cow

    27slow

    spinecore
12. 12

    Downward Dog

    16slow

    hamstringscalves
13. 13

    Downward Dog with Twist (Right)

    27smedium

    hamstringsshoulders
14. 14

    Downward Dog with Twist (Left)

    20smedium

    hamstringsshoulders
15. 15

    Three-Legged Dog Circles (Right)

    9smedium

    hipsglutes
16. 16

    Lizard Pose (Right)

    2 minmedium

    hipship flexors
17. 17

    Half Split (Right)

    28smedium

    hamstringscalves
18. 18

    Janu Sirsasana (Right)

    51smedium

    hamstringslower back
19. 19

    Double Pigeon (Right)

    2 minhigh

    hipsglutes
20. 20

    Seated Windshield Wipers

    9slow

    hipslower back
21. 21

    Tabletop Arm Circles (Left)

    19slow

    shouldersarms
22. 22

    Thread the Needle (Left)

    28smedium

    shouldersupper back
23. 23

    Puppy Dog Pose

    32smedium

    shoulderschest
24. 24

    Downward Dog

    11slow

    hamstringscalves
25. 25

    Three-Legged Dog Circles (Left)

    12smedium

    hipsglutes
26. 26

    Lizard Pose (Left)

    2 minmedium

    hipship flexors
27. 27

    Half Split (Left)

    37smedium

    hamstringscalves
28. 28

    Janu Sirsasana (Left)

    38smedium

    hamstringslower back
29. 29

    Double Pigeon (Left)

    56shigh

    hipsglutes
30. 30

    Seated Windshield Wipers

    10slow

    hipslower back
31. 31

    Tabletop Arm Circles (Right)

    17slow

    shouldersarms
32. 32

    Thread the Needle (Right)

    27smedium

    shouldersupper back
33. 33

    Puppy Dog Pose

    26smedium

    shoulderschest
34. 34

    Cat-Cow

    23slow

    spinecore
35. 35

    Child's Pose

    28slow

    lower backhips
36. 36

    Seated Neck & Shoulder Rolls

    25slow

    neckshoulders
37. 37

    Cool Down Breathing

    41slow

    full body

More Yoga Workouts

Workout 6

22 min · Amelia Jane

Workout 5

22 min · Linda Chambers

Session 8

25 min · Mish Naidoo

Session 1

30 min · Petra Kapiciakova

Session 6

31 min · Petra Kapiciakova

Session 9

26 min · Mish Naidoo

Frequently Asked Questions