7 Yin Yoga Poses: A Complete Guide

Any yogi will tell you that multiple rounds of Chaturanga and upward facing dog are sure to get your heart pounding. Whether you’re working on burning your glutes in a yoga bridge pose or mastering a crow balance, typical Yang yoga presents endless opportunities to challenge our bodies with face-paced sequences and movement.

This practice brings heat and energy to our bodies, but what about when we crave a more meditative, peaceful flow? Yin restorative yoga gives us the space and time to focus inward. This revered practice was created as a slower and gentler modality that awakens the mind and body connection.

Our Yoga Design Lab guide to Yin will teach you everything you need to know about this peaceful yoga style.

What is Yin Yoga?

Curious about what makes Yin Yoga so special? While Yin Yoga may conjure images of silk meditation pillows and endless Savasana, this practice can be deceivingly difficult. This ancient modality is based on Chinese Taoist teachings and philosophies. Yin yoga is characterized by its emphasis on asanas that specifically target deep connective tissues. If Yang yoga is known for strengthening muscles and alignment, Yin is about creating balance within the body’s ligaments, tendons, and joints.

Many yogis are drawn to Yin for its healing and therapeutic properties. Ideal for addressing imbalances or injuries within the body, this type of yoga aims to increase mobility, flexibility, and balance by holding postures for longer periods. An integral part of any Yin routine is introspection and reflection. Holding poses for several minutes frees up time and space to tune into your body. You may enter a meditative state as you sit and breathe through any potential discomfort while dismissing intrusive thoughts. Above all, Yin yoga prizes harmony and balance within. Through deep breathing, we can remove the physical and mental roadblocks that hinder our practice.

Why Practice Yin Yoga?

Wondering if Yin should replace your favorite partner yoga or Bikram session? Yin makes a wonderful accompaniment to your preferred practice. Studies have shown that engaging in Yin yoga can alleviate pain, tension, and stress within the body. There is also evidence that suggests Yin yoga can be instrumental in dealing with anxiety, trauma, and burnout.

Yin yoga is also believed to bring about the following benefits:

Increased breath awareness
Heightened flexibility
Joint mobility
Better blood circulation
Eliminates stress
Improves sleep
Heals injuries
Enhances mental focus and concentration

Props for Yin Yoga

Ready to hit your Infinity yoga mat for some Yin yoga? Before you attempt a camel posture or slide your way into a dragonfly pose, it can be helpful to evaluate your selection of yoga props. Yoga accessories such as blocks, bolsters, and even straps can be invaluable tools on your Yin yoga journey. These supportive additions can help you achieve deeper stretching and relaxation as you sink into some of the more popular Yin poses. Props such as blocks and bolsters can encourage your body to release and unwind without the risk of overstretching.

If you feel any pain during a Yin session it may be time to consider posture modifications or utilizing the following props:

Yoga Blocks - these handy structures of foam or cork can be weaved into any practice. Use your block for increased stability during balancing asanas, or drift away into a meditative state when you execute a supported fish pose with block. Other great yoga block poses include Extended Side Angle and Warrior III.
Yoga Bolsters - similar to yoga pillows, bolsters provide softness and comfort when attempting chest or hip openers. Yoga Design Lab’s stable bolsters and generous size allow you to melt into deeper Yin poses and stretches.

The Seven Yin Yoga Poses

Yin and restorative yoga offer a reprieve from the stress and exhaustion of everyday life. If Yang yoga can be thought of as a way to ‘warm’ the body and ignite our energy or chi, Yin yoga is our well-earned cool down. There are many popular Yin or ‘cool down yoga poses’ that can offer our body a release of tension and negative energy.

Below are our top seven simple Yin yoga poses:

Caterpillar Pose - also known as the Seated Forward Bend, this is a great beginner Yin asana. Ideal for stretching out both the spine and hamstrings, you can attempt this pose by moving yourself into a seated position, stretching your legs in front of you, and then folding forward from your hips. Feel free to let your spine relax and round. Try to hold this pose for up to five minutes.
Butterfly Pose - did you know some reclined butterfly pose benefits include increased hip mobility? Attempt this asana by working your way into a seated position, pressing your feet together, and folding forward from your hips, letting your spine loosen as you move your forehead towards your feet. Try to hold this pose for up to five minutes.
Dragonfly Pose - an incredible stretch for the inner thighs, hamstrings, and spine, the Dragonfly asana will also challenge your flexibility. Begin in a seated position and slowly spread your legs wide on either side of your body. Moving gently, fold forward from your hips as you round your spine and walk your hands onto the floor before you. Attempt to hold this pose for up to five minutes.
Frog Pose - feeling frightfully tight in your inner thighs? A juicy frog stretch can help. Start on all fours and keep your knees relatively wide as you point your feet outward. Working slowly, keep your forearms on the floor as you sink to your elbows. Experience a deeper sensation by pushing your chest against your mat. Try holding this pose for up to three minutes.
Legs Up the Wall - called Viparita Karani in Sanskrit, this posture is amazing for increased circulation and relaxation, especially before bed. For extra support and self-care, place your yoga bolster under your hips before swinging your legs against the wall as you lie on your back. Place your hands overhead or rest alongside your body as you hold this pose for up to 15 minutes.
Sphinx pose - sphinx pose benefits go way beyond looking as cool as an ancient Egyptian monument. Considered a full front body stretch, sphinx also works your hip flexors and spine. Start by lying down on your stomach and gently move your elbows under your shoulders. Slowly push up and lift your torso from the ground by pulling your shoulders away from your neck and letting your shoulder blades slide down your back. Meanwhile, leave your hips and legs in contact with the floor. Try to maintain this pose for up to three minutes.
Child’s Pose - everyone’s favorite resting pose can also be worked into your Yin repertoire. A wide-legged child’s pose can be helpful in both re-energizing and grounding your practice. Try placing your bolster under your forehead, chest, or hips for additional comfort. Begin on your hands and knees as you allow your big toes to fall together and move your knees to the edge of your mat. Move without hurry, allowing your hips to lower towards your feet and lengthen your torso along your mat as you reach your arms overhead. Breathe deeply and hold this pose for up to five minutes.