Workout 7

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

   Child's Pose

   3 minlow

   hipslower back
2. 2

   Cat-Cow

   29slow

   spinecore
3. 3

   Torso Circles

   22slow

   spineshoulders
4. 4

   Right Leg Circles (Tabletop)

   11slow

   hipsglutes
5. 5

   Lizard Pose (Right)

   2 minmedium

   hipship flexors
6. 6

   Lizard Twist (Right)

   38smedium

   spinechest
7. 7

   Half Split (Right)

   28smedium

   hamstringscalves
8. 8

   Gate Pose Variation / Dynamic Adductor Stretch (Right)

   2 minmedium

   inner thighships
9. 9

   Half Frog (Right)

   2 minmedium

   inner thighships
10. 10

    Right Leg Circles (Tabletop)

    7slow

    hipsglutes
11. 11

    Pigeon Pose (Right)

    56smedium

    gluteships
12. 12

    King Pigeon Variation / Quad Stretch (Right)

    53shigh

    quadship flexors
13. 13

    Three-Legged Dog with Scorpion Tail (Right)

    32smedium

    hipsspine
14. 14

    Downward Dog

    5smedium

    hamstringscalves
15. 15

    Left Leg Circles (Tabletop)

    12slow

    hipsglutes
16. 16

    Lizard Pose (Left)

    2 minmedium

    hipship flexors
17. 17

    Lizard Twist (Left)

    36smedium

    spinechest
18. 18

    Half Split (Left)

    28smedium

    hamstringscalves
19. 19

    Gate Pose Variation / Dynamic Adductor Stretch (Left)

    2 minmedium

    inner thighships
20. 20

    Half Frog (Left)

    56smedium

    inner thighships
21. 21

    Left Leg Circles (Tabletop)

    6slow

    hipsglutes
22. 22

    Pigeon Pose (Left)

    47smedium

    gluteships
23. 23

    King Pigeon Variation / Quad Stretch (Left)

    45shigh

    quadship flexors
24. 24

    Three-Legged Dog with Scorpion Tail (Left)

    23smedium

    hipsspine
25. 25

    Downward Dog

    15smedium

    hamstringscalves
26. 26

    Malasana (Yogi Squat)

    13smedium

    hipsinner thighs
27. 27

    Happy Baby

    19slow

    hipslower back
28. 28

    Reclined Butterfly (Supta Baddha Konasana)

    31slow

    hipsinner thighs
29. 29

    Windshield Wipers

    16slow

    hipslower back
30. 30

    Knees to Chest

    6slow

    lower back

More Yoga Workouts

Workout 4

21 min · Linda Chambers

Workout 3

21 min · Mish Naidoo

Workout 1

24 min · Amelia Jane

Workout 6

27 min · Jessica Casalegno

Workout 2

25 min · Jessica Casalegno

Workout 9

21 min · Amelia Jane

Frequently Asked Questions