Soothe stiff and achy joints in just 20 minutes with this simple yoga flow

Woman lying on her side on a yoga mat smiling at the viewer.

Feeling stiff and achy after a long day? You aren’t alone. Modern, sedentary lifestyles mean many of us suffer from these issues.

Thankfully, there’s something you can do to ease the soreness—this simple 20-minute yoga routine.

The flow comes from Mary Clare Sweet, yoga teacher and founder of Lotus House of Yoga. Sweet is an advocate for regular stretching and believes the health benefits go beyond the physical.

“By stretching, you’re not just moving your body, you’re cultivating an environment of growth, relaxation and connection within yourself,” she says.

“Stretching invites ease and flow, all while helping you reconnect with the sensation, balance and vitality you deserve.”

20-minute yoga flow to ease stiff joints

Sweet suggests making time for two or three sessions like this every week.

“Remember, consistency matters more than perfection,” says Sweet.

All you need for this workout is a yoga mat and exactly 20 minutes. Set a timer for each movement and keep repeat the sequence of movements until the time is up, or just go with the flow.

1. Diaphragmatic breathing

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Time: 3min

• Lie on your back with your knees bent and feet flat on the floor, and place your hands on your abdomen.
• Breathe deeply.
• On your inhale, expand and relax.
• On the exhale, gently contract your core.

2. Pelvic tilt

Time: 3min

• Remain on your back with your knees bent and your feet on the floor.
• Inhale as you tip your pelvis forward.
• Exhale and curl your pelvis toward your belly.
• Repeat, doing this 10 times in total, moving slowly and smoothly.
• Then press one side of your pelvis into the ground at a time, alternating sides.
• Repeat, doing 10 presses in total.

3. Knees to chest

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Time: 2min

• Lie on your back and hug your knees to your chest.
• Gently circle your knees in one direction for a few breaths and then reverse.

4. Tabletop spinal movement

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Time: 2min

• Get on your hands and knees, with your hands directly underneath your shoulders and your knees directly underneath your hips.
• Inhale as you arch your back, pushing your shoulder blades together and looking up.
• Exhale as you round your back and tuck your chin towards your chest (pictured).
• Repeat five times in total.
• Maintaining a flat back, circle your hips clockwise three times, then counterclockwise three times.

5. Lizard pose

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Time: 2min

• Get on your hands and knees, with your hands directly underneath your shoulders and your knees directly underneath your hips.
• Step your right foot outside your right hand.
• Once in a stable low lunge position, lift your right arm and turn your head to look at your right hand.
• Hold for five breaths.
• Return to the start and repeat on the left side.

6. Thread the needle

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Time: 2min

• Get on your hands and knees, with your hands directly underneath your shoulders and your knees directly underneath your hips.
• Raise your right arm, twisting your torso so your hand points straight up (or as close to as your mobility allows).
• Then move your right arm under the body, sliding it to the left until your right shoulder and head rest on the ground.
• Hold for five breaths.
• Repeat on your left side.

7. Downward dog to forward fold

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Time: 2min

• Start in a high plank position with your hands on the floor directly beneath your shoulders and your arms extended, feet hip-width apart and your body in a straight line from head to heels.
• Lift your hips and move them backward into downward dog. Keep a bend in your knees as needed.
• Hold for five breaths.
• Walk your hands toward your feet, folding forward with bent knees, and hug your legs.
• Hold for five breaths.
• Walk your hands forward and go back into downward dog.

8. Sphinx pose

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Time: 2min

• Lie on your front with your elbows directly underneath your shoulders and your forearms parallel, pointing foward.
• Lift your chest, supporting yourself on your forearms.
• Hold for five breaths.
• Lower with control.

9. Child’s pose

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Time: 1min

• Get on your hands and knees.
• Push your hips toward your heels and stretch your arms forward.
• Hold for five breaths or until the minute is up.

10. Relaxation

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Time: 1min

• Lie on your back.
• Place one hand on your heart and the other on your abdomen.
• Breathe deeply.
• Slowly return your breath to normal to finish.