Yin Yoga poses
Yin Yoga is a slow meditational style of yoga that is focused on holding poses for longer durations of time, typically between two to five minutes or more. In contrast to active and “yang” styles of yoga which emphasize muscle activation and movements, Yin Yoga targets the connective tissues that are deeper in the body like ligaments, fascia and joints. It encourages quietness and mindfulness. It also encourages an approach that is gentle, allowing the mind and body to be relaxed.
26 Yin Yoga poses and Asanas List
1. Butterfly (Baddha Konasana – Yin Yoga pose)
The most well-known Yin Yoga poses is Butterfly Pose. In this pose the soles of your feet meet and the knees drop outward. The spine can turn in a natural way as your body rolls forward. Butterfly Pose allows for a gentle opening of the hips as well as the inner legs while activating the lower back. It is also renowned for its soothing effects to the nervous system.
- The targets are: Inner thighs, lower spine, hips
- Hold: 3-5 minutes
- Benefits: Stimulates kidneys & bladder meridians, improves hip mobility
- NOTES: Naturally, the spine turns and support knees when needed.
2. Caterpillar (Paschimottanasana – Yin Yoga pose)
Caterpillar Pose is a different foundational Yin asana. As with the forward fold seated position in which the legs extend straight while the body relaxes on them. Instead of aiming for straight spines the practitioner lets gravity to take over. This posture stretches the entire back part of the body including the spine, as well as the hamstrings. It also encourages reflection and mental calm.
- Goals: Spine, hamstrings Back body fascia, hamstrings
- Hold: 3-5 minutes
- Benefits: Calms nervous system, stretches spinal ligaments
- NOTES: Let spine turn; do not pull on feet
3. Dragon Pose Yin Yoga (Low Lunge – Yin Yoga pose)
Dragon Pose Dragon Pose, an Yin variation of a lower lunge, targets deeply the hip flexors, groin and the thighs. It is frequently performed in a variety of variations to experience various hip sensations. Dragon Pose is especially beneficial to relieve tension and increasing hip mobility.
- Goals: Hip flexors, quadriceps and the groin
- Hold: 2-4 minutes per side
- The benefits of HTML0 are: Relaxes hip tension and stimulates liver and kidney meridians
- Variations: Dragon Flying High, Twisted Dragon, Winged Dragon
4. Sphinx Pose – Yin Yoga pose
- Targets: Lumbar spine, sacrum
- Hold: 3-5 minutes
- The benefits: A gentle compression of the spine and stimulates adrenal glands
- Notifications The elbow must be placed under the shoulders Use bolsters to increase the control of intensity
5. Seal Pose – Yin Yoga pose
Backbending Yin postures like Seal Pose and Seal Pose gentlely compress the lower spine, and also stimulate the abdomen organs. Sphinx is a gentle backbend that is supported by the forearms. Seal is a more intense variation with more straight arms. These poses are believed by many to increase the energy of the body and enhance the health of the spine when done with care.
- Targets: Spine, abdomen
- Hold: 1-3 minutes
- Benefits: Strong spinal extension, energizing
- Warnings against: Avoid with lower-back issues
6. Sleeping Swan (Pigeon – Yin)
For hip release in the outer thighs, Sleeping Swan Pose (Yin Pigeon) is a popular choice. It is a bent front leg, while the back leg is extended behind while the torso stretches towards the front. This pose can cause intense emotional and physical sensations inducing practitioners to be aware of their reactions with no judgment.
- Targets: Outer hips, glutes, piriformis
- Hold: 3-5 minutes per side
- Advantages Hip opening, emotional release
- Notifications Make use of props beneath hips to provide assistance
7. Shoelace (Gomukhasana – Yin)
- Targets: Outer hips, IT band
- Hold: 3-5 minutes
- Benefits: Balances hip mobility
- Notes: Can fold forward for deeper stretch
8. Square (Fire Log / Agnistambhasana)
- Targets: Hip rotators
- Hold: 2-4 minutes
- Advantages Preparing hips to meditate
- NOTES: Utilize blocks when knees are raised
9. Frog Pose Yin Yoga Asanas
- Goals: Inner thighs, in the groin
- Hold: 2-5 minutes
- The benefits: Relaxation of deep muscles as well as pelvic opening
- Contraindications Knee sensitivity
10. Melting Heart (Anahatasana)
- The targets are: Chest, shoulders upper spine, chest
- Hold: 3-5 minutes
- Advantages Open the heart and release emotional tension
- Notes: Hips stay over knees
11. Child’s Pose (Balasana – Yin)
- Targets: Spine, hips
- Hold: 3-5 minutes
- Advantages Parasympathetic activation, grounding
- Variations: Wide-knee, side stretch
12. Twisted Roots (Supine Spinal Twist)
- Targets: Spine, outer hips
- Hold: 3-5 minutes per side
- The benefits of HTML0 are: It cleanses, helps balance the the nervous system
13. Reclined Butterfly
- The target is: Hips, inner thighs
- Hold: 3-6 minutes
- Benefits: Deep relaxation, heart opening
- Notes: Use bolsters under knees
14. Bananasana – Supine postures
Supine postures such as the Reclined Butterfly, Twisted Roots as well as Bananasana can be deeply relaxing and grounded. They can help to balance your nervous system as well as allow the body to the time to rest. It is a Yin Yoga practice usually ends with Savasana which allows the body to integrate and allow for deep relaxation. With patience and quiet, Yin Yoga poses cultivate the ability to move with ease, focus and inner calm.
- Targets: Side body fascia
- Hold: 3-5 minutes per side
- Benefits: Stimulates gallbladder meridian
- NOTES: Excellent alternative for backbends
15. Supported Bridge (Yin Setu Bandha)
- Targets: Spine, hip flexors
- Hold: 3-5 minutes
- Benefits: Rejuvenating, supports endocrine system
16. Happy Baby (Yin Variation)
- The targets are: Inner thighs, lower spine
- Hold: 2-4 minutes
- Advantages The sacrum is released, calms
17. Corpse Pose (Savasana)
- Goals: Whole body
- Hold: 5-10 minutes
- Benefits: Integration, deep rest
- Notifications Important at the end of the practice
18. Yin Yoga Squat (Malasana – Yin Variation)
The Yin Yoga Squat is a deeply grounded posture that focuses on the ankles hips, knees, and the lower spine. It is performed with feet slightly larger than the hip width and the heels supported when necessary, the body is able to relax downwards while the spine stays natural and upright, or is slightly turned. The practice is generally kept for a minimum of three minutes and allows gravity to release connecting tissues and joints. The Yin Squat improves digestion, increases ankle and hip mobility and promotes an awareness of stability and groundedness, which makes it an excellent practice for meditation and seated poses.
19. Deer Yin Yoga Asanas
Deer Pose as part of Yin Yoga is a gentle hip opener that can stretch the hips, thighs and groin, while also encouraging the lengthening of the spine. Usually, it is performed sitting with one leg forward and the other one tucked in behind. The body is folded forward or slightly leans to one side, before relaxing in the stretching. For 2-4 minutes, this pose relieves strain in your hips. It also increases mobility in your lower body and increases meridians in the liver and kidneys which promotes the body to relax and release its emotional stress.
20. Straddle (aka Dragonfly Yin Yoga Asanas)
Straddle is also known as Dragonfly as part of Yin Yoga, is a forward fold that is seated with the legs stretched to the side. This posture is extremely stretching the hamstrings, inner thighs and groin. It also lowers back while opening the hips. The majority of practitioners extend their hips in a forward fold and allow the spine to naturally round and then hold the position for three to five minutes. Dragonfly increases circulation, enhances flexibility in the hips and legs and helps to calm your nervous system. The use of props such as bolsters or blankets on the hips may improve the comfort and alignment.
21. Saddle Pose Yin Yoga Asana
Saddle Pose is an effective quadriceps and hip opener that can also stretch to the sides of your hip flexors, thighs, along with the back of your lower. When practicing Yin Yoga, it is usually practiced by sitting in the heel (sometimes using blanket or a bolster to provide support) as you lean back slowly while allowing the spine stretch while the chest is allowed to widen. The posture is practiced for two to five minutes to increase flexibility, relaxing tension in the hips and knees and stimulating the bladder and kidney meridians. It’s a deeply restorative, the posture is grounding.
22. Camel Yin Yoga Asana
Camel pose in Yin Yoga is a gentle supported backbend that stretch the front part of the body, including the abdominal, chest hip flexors and shoulders. In contrast to the more dynamic “yang” version, Yin Camel is performed for about 2 to 5 minutes typically using props such as support between the thighs or behind to ease tension and allow connective tissues to ease out slowly. This posture stimulates the meridians of the bladder and kidney and opens the heart, increases spinal flexibility and emotional release, resulting in an intensely relaxing and rejuvenating experience.
23. Cat pulling its Tail
A Cat pulling its tail is kneeling or seated Yin Yoga pose that deeply stretches the shoulders, spine hips, the outside hips. A leg can be crossed across the opposite, while using the opposite hand to reach the ankle or foot that is extended making a slight twist and a side stretch. It is held for between 2-4 minutes on each side the asana improves mobility of the spine, relieves tension in the hips and lower back and stimulates the gallbladder and liver meridians. It promotes patience, mindfulness as well as a relaxed and meditative state.
24. Toe Squat Yin Yoga Pose
Toe Squat is an excellent strengthening and grounding Yin Yoga pose that stretches the ankles, toes as well as the sides of your feet, while opening the knees as well as lower legs. It is usually performed by kneeling down and tucking the toes so that the feet’s tops are resting on mats and the hips are lowered back to the heels or with a support. It is held for two to five minutes This asana reduces the soles and toes and improves ankle mobility. increases the kidney meridian and helps improve balance, stability and a mindful awareness of the lower body.
25. Reclining Twists Yin Yoga Pose
Reclining Twists can be restorative Yin Yoga poses that gently stretch the shoulders, spine and hips as well as promoting an overall relaxation in the body’s nervous. Typically, when you practice them lying on your back, with one knee, or both of them are pulled across the body, to one side, while the arms expand into a T-shape, which allows the torso to naturally rotate. For between 2 and 5 minutes This pose eases stress in lower back muscles, improves digestion and balances the spinal energy as well as promoting physical flexibility and mental peace.
26. Ankle Stretch Yin Yoga Pose
Ankle Stretch is an Yin Yoga pose that deeply concentrates on the Achilles tendons of the ankles and feet, enhancing flexibility and mobility of the lower legs. It is generally performed seated or kneeling, using one foot pointed or flexed and a applying gentle pressure to the back or front of your ankle. For about 2-4 minutes each side it helps ease tension from standing or sitting, helps support the joint’s health and energizes the bladder meridians and kidneys to promote balance and grounding throughout the body.
Key Yin Yoga Asanas Principles
- Long hold (2-6 minutes)
- Relax muscles, focus on the joints and fascia
- Mindful breathing and stillness
- Props are encouraged.
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