Workout 4

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 Pose with Block

   3 minlow

   hipsinner thighs
2. 2

   Reclined Arm Extensions

   35slow

   shoulderschest
3. 3

   Full Body Stretch on Block

   17slow

   full bodycore
4. 4

   Reclined Cactus Arms on Block

   26slow

   chestshoulders
5. 5

   Reclined Crunches with Block

   40slow

   corechest
6. 6

   Knees to Chest

   9slow

   lower back
7. 7

   Supine Spinal Twist (Right)

   24slow

   spinelower back
8. 8

   Supine Spinal Twist (Left)

   23slow

   spinelower back
9. 9

   Spinal Rock and Roll

   11slow

   spine
10. 10

    Seated Side Stretch (Right)

    31slow

    obliquesshoulders
11. 11

    Seated Side Stretch (Left)

    28slow

    obliquesshoulders
12. 12

    Seated Forward Fold

    12slow

    lower backhamstrings
13. 13

    Seated Forward Fold Side Reach (Right)

    15slow

    lower backobliques
14. 14

    Seated Forward Fold Side Reach (Left)

    18slow

    lower backobliques
15. 15

    Cat-Cow Stretch

    23slow

    spinecore
16. 16

    Torso Circles

    22slow

    spinehips
17. 17

    Downward Facing Dog

    26smedium

    hamstringscalves
18. 18

    Standing Forward Fold (Ragdoll)

    47slow

    hamstringslower back
19. 19

    Standing Forward Fold Twist (Right)

    53smedium

    hamstringsspine
20. 20

    Standing Forward Fold Twist (Left)

    35smedium

    hamstringsspine
21. 21

    Standing Forward Fold (Ragdoll)

    11slow

    hamstringslower back
22. 22

    Active Lizard Lunge (Right Leg Forward)

    2 minmedium

    hipship flexors
23. 23

    Downward Facing Dog

    15smedium

    hamstringscalves
24. 24

    Down Dog Twist (Left Hand to Right Ankle)

    27smedium

    hamstringsshoulders
25. 25

    Pigeon Pose with Twist (Right Leg)

    3 minhigh

    gluteships
26. 26

    Seated Side Bend (Janu Sirsasana Variation)

    2 minmedium

    obliqueshamstrings
27. 27

    Downward Facing Dog

    15smedium

    hamstringscalves
28. 28

    Standing Forward Fold

    37slow

    hamstringslower back
29. 29

    Active Lizard Lunge (Left Leg Forward)

    2 minmedium

    hipship flexors
30. 30

    Downward Facing Dog

    8smedium

    hamstringscalves
31. 31

    Down Dog Twist (Right Hand to Left Ankle)

    21smedium

    hamstringsshoulders
32. 32

    Pigeon Pose with Twist (Left Leg)

    2 minhigh

    gluteships
33. 33

    Seated Side Bend (Janu Sirsasana Variation)

    52smedium

    obliqueshamstrings
34. 34

    Downward Facing Dog

    22smedium

    hamstringscalves
35. 35

    Cat-Cow Stretch

    10slow

    spinecore
36. 36

    Closing Meditation

    49slow

    neckshoulders

More Yoga Workouts

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Workout 7

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Session 6

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Workout 6

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Session 1

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Session 3

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Frequently Asked Questions