Workout 8

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

   2 minlow

   hipslower back
2. 2

   Child's Pose Side Stretch (Right)

   20slow

   obliqueslats
3. 3

   Child's Pose Side Stretch (Left)

   24slow

   obliqueslats
4. 4

   Tabletop Cat/Cow

   14slow

   spinecore
5. 5

   Tabletop Body Circles

   21slow

   spinehips
6. 6

   Downward Dog with Pedal

   39slow

   hamstringscalves
7. 7

   Single Leg Down Dog Calf Stretch (Right Heel Down)

   12slow

   calvesankles
8. 8

   Single Leg Down Dog Calf Stretch (Left Heel Down)

   15slow

   calvesankles
9. 9

   Modified Vinyasa Flow

   22smedium

   corechest
10. 10

    Ragdoll Forward Fold

    52slow

    hamstringslower back
11. 11

    Halfway Lift Flow

    20slow

    hamstringslower back
12. 12

    Deep Forward Fold

    16smedium

    hamstringscalves
13. 13

    Rest

    8slow
14. 14

    Puppy Dog Pose

    29smedium

    shouldersupper back
15. 15

    Pigeon Pose (Right)

    23smedium

    hipsglutes
16. 16

    Thread the Needle in Pigeon (Right)

    2 minhigh

    shoulderships
17. 17

    Rest

    35slow
18. 18

    Seated Forward Fold over Left Leg

    37slow

    hamstringslower back
19. 19

    Seated Side Stretch with Rotation (Right Arm Over)

    37smedium

    obliquesshoulders
20. 20

    Mini Wild Thing (Right)

    14smedium

    hipschest
21. 21

    Deer Pose / Twist Variation (Right)

    31smedium

    hipsquads
22. 22

    Deer Pose with Extended Back Leg (Right)

    26smedium

    hipsquads
23. 23

    Wide Leg Forward Fold (Seated)

    42slow

    inner thighships
24. 24

    Windshield Wipers

    15slow

    hips
25. 25

    Rest

    20slow
26. 26

    Pigeon Pose (Left)

    18smedium

    hipsglutes
27. 27

    Thread the Needle in Pigeon (Left)

    59shigh

    shoulderships
28. 28

    Rest

    17slow
29. 29

    Seated Forward Fold over Right Leg

    38slow

    hamstringslower back
30. 30

    Seated Side Stretch with Rotation (Left Arm Over)

    37smedium

    obliquesshoulders
31. 31

    Mini Wild Thing (Left)

    15smedium

    hipschest
32. 32

    Deer Pose / Twist Variation (Left)

    29smedium

    hipsquads
33. 33

    Deer Pose with Extended Back Leg (Left)

    25smedium

    hipsquads
34. 34

    Windshield Wipers

    15slow

    hips
35. 35

    Straddle Forward Fold

    43smedium

    inner thighshamstrings
36. 36

    Windshield Wipers

    14slow

    hips
37. 37

    Butterfly Pose (Baddha Konasana)

    30slow

    hipsinner thighs
38. 38

    Seated Neck Rolls

    22slow

    neckshoulders
39. 39

    Seated Neck Stretches

    22slow

    neck
40. 40

    Seated Side Stretch (Right)

    10slow

    obliquesshoulders
41. 41

    Seated Side Stretch (Left)

    9slow

    obliquesshoulders

More Yoga Workouts

Workout 3

22 min · Linda Chambers

Session 4

29 min · Mish Naidoo

Workout 1

23 min · Jessica Casalegno

Session 7

35 min · Petra Kapiciakova

Workout 5

21 min · Amelia Jane

Session 6

29 min · Petra Kapiciakova

Frequently Asked Questions