Yin Yoga

Yin Yoga is a calming and healing practice. It focuses on the body’s connective tissues, like ligaments and fascia, rather than the muscles.

Yin focuses more on stillness than other styles of yoga. Practitioners hold each posture for 2-5 minutes. This practice increases flexibility, improves circulation to the joints and promotes mindfulness by focusing on breath awareness.

This 60-75 minute sequence promotes relaxation and releases the entire body. This sequence is perfect for evenings or restorative days. You can also use it whenever you want to reset your mind and body. You can add props such as blocks, blankets, or bolsters to the sequence for additional support.

1. Butterfly Pose (5 Minutes)

Target Areas : Inner thighs (inner thighs), hips and lower back

Sit down on the floor and bring the soles of your feet together. Allow the knees fall to the side. Allow your heels to form a diamond-shaped shape, while remaining at a distance that is comfortable from your pelvis. Fold forward gently, letting the spine naturally round, and resting your hands on a block or the floor.

Modifications : Sit down on a blanket folded if you have tight hips. Support your knees with blocks.

Benefits : Opens hips and groins; soothes lower back, encourages introspection.

Mindful cue: Allow your spine to flow forward with each exhale.

2. Half Butterfly (3 Minutes each side)

Hamstrings and lower back are the main target areas.

Inhale to lengthen the spine, and exhale as you fold over the extended leg. Exhale while you fold the leg over. Inhale for a longer spine. Relax the spine and let your arms land wherever you want.

Modifications : Add support to your back by using a bolster.

Benefits : Deep Hamstring Stretch; calms the nervous system.

Mindful cue: Let gravity do the work.

3. Caterpillar Pose (5 minutes)

Target Areas : Hamstrings, spine, and back body

In a seated posture, gently fold your legs over and extend them forward. Allow your back to round and, if necessary, support your head with your hands, a block or a bolster.

Modifications Bend the knees slightly if the stretch feels intense.

Benefits : Improves flexibility of the hamstrings, calves and calf muscles; grounds energy.

Mindful cue: Notice your breath moving like waves along your spine.

4. Dragon Pose (4-5 minutes on each side).

Target Areas : Hip Flexors, Groin, Quads

Step forward with your right foot into a low-lunge, keeping your left leg on the floor. The hands can be on the floor or on a block. As you settle into your pose, allow the hips sink forward.

Modifications : Use blocks to support the hands under the knee.

Benefits : Opens hip-flexors, stimulates digestion and strengthens emotional release.

Mindful cue: Breathe in any tightness, and imagine the space expanding at the front of your hips.

5. Sleeping Swan (5 Minutes each side)

Target Areas : Hips, glutes, piriformis

Bring your right leg forward on all fours and bring it in a straight line toward your wrist. Your shin should be as parallel to the floor as possible. Your left leg should be extended behind you. Lower your torso, resting your arms or a bolster on top of the front leg.

Modifications If needed, place a blanket folded under the bent leg’s hip.

Benefits : Deep gluteal stretch and outer hip stretch. Emotional release in the hips.

Mindful cue: Surrendering to stillness – this is an area of deep letting go.

6. Shoelace Pose (4 Minutes each side)

Target Areas : Outer Hips, IT Band, Glute

If you have tight knees, extend the bottom leg forward. If your knees are tight, you can extend the bottom leg. If desired, fold forward gently.

Modifications : Sit up on a blanket to elevate; straighten the bottom leg.

Benefits : Targets outer thighs and glutes, supports emotional balance.

Mindful cue: Gently notice where tension is in the body and offer compassion.

7. Reclining Twist (4-5 minutes per side)

Target Areas : Spine, obliques, shoulders

Lean on your back. Draw your knees in towards your chest and then lower them to the right while your torso turns to the left. Let your shoulders relax and extend your arms in a T-shape or cactus.

Modifications Place a blanket beneath the knees, if the legs don’t touch the ground.

Benefits : Realigns the spine, massages internal organs and relieves tension.

Mindful cue: Feel your breath spiraling throughout your body like a gentle spiral.

8. Happy Baby (3 Minutes)

Target Areas : Hips and inner thighs.

Lay on your back, and bring your knees up to your armpits. Hold the outside edges of your ankles or feet, while keeping your lower spine grounded. If desired, gently rock.

Modifications Hold the feet behind your knees when reaching them is difficult.

Benefits : Opens hips, relieves lower back and calms nervous system.

Mindful cue: Play with your inner child — no tension.

9. Legs up the Wall (7-10 Minutes)

Target Areas : Legs and back, nerve system

Sit with your legs raised and your back flat against a wall. Adjust your position so that your legs are comfortably against the wall and your arms are relaxed by your side or on your belly.

Modifications Place an inverted blanket or bolster beneath your hips to gently invert.

Benefits: Encourages venous return; reduces swelling in legs; deeply calming.

Mindful cue: Feel yourself melting into earth with each breath.

10. Savasana (5-10 minutes)

Target Areas : Whole Body and Mind

Lay flat on your back, with arms and leg comfortably extended. You can use any props to help you feel more supported. Close your eyes and relax your jaw to invite complete stillness.

Place a bolster under your knees. You can also use a blanket on top of your body for warmth and support.

Benefits Integrates entire practice, initiates healing at a cellular-level; promotes deep relaxation.

Mindful cue: Release all control. Just receive.

Yin Yoga Practice

Yin Yoga is a slow and calming type of yoga. It focuses on deeper tissues in the body, like ligaments, fascia, and joints, instead of muscles. Yin Yoga involves passive postures held for longer periods, usually 3-5 minutes. This promotes a deep relaxation, particularly in the hips and pelvis.

A typical Yin Yoga session may include poses such as Butterfly, Sleeping Swan or Dragon. Relaxed muscles allow the use of props such as bolsters or blocks to support the postures. This encourages surrender and stillness. The key to staying calm and present is breathing awareness.

Yin improves flexibility, joint mobility and also stimulates parasympathetic nerve system. This reduces stress and enhances inner peace. It offers balance, introspection and space for inward connection.

The practice helps everyone, but it is especially good for those seeking relaxation, body awareness, or recovery from fatigue. Yin Yoga teaches patience, softening, and finding strength in stillness. This is a powerful way to heal both physically and emotionally.

Yin Yoga reminds of the beauty that comes from slowness and surrender. As the practice comes to an end, you will notice subtle changes in your body, mind, and spirit a feeling of spaciousness and clarity. You can access deeper tissues by remaining still and holding positions for long periods.

Thank yourself for everything you did to make your practice a success. Bring your hands up to the heart center if it feels good.

Yin Yoga Poses pdf

Namaste. You can also get this Yin sequence in PDF with timers or images for each pose. Do you want a printable version, or guided audio to go with the sequence?