Yin Yoga Poses for Beginners

yinyoga poses

If you are new to yin yoga poses, we are glad to have you here. 

Whether you are a beginner or a skilled yogi seeking out some new styles of yoga, following the yin yoga sequence will provide you with the right spot, to begin with. But before we start, let us first understand what yin yoga is and what are its benefits.

What is Yin Yoga?

Yin yoga is a passive form of yoga practice where the poses are held for a longer period than the other styles of yoga. Unlike other forms of yoga, Yin yoga poses don’t let you use your muscular strength, instead, it allows your body and mind to relax during the long holds. This form of yoga focuses more on the joints of your body to improve the range of motion and increase flexibility. 

What Are The Benefits Of Yin Yoga?

Being more of a meditative approach, yin yoga poses extends their benefits to both your body as well as your mind. Below are some great benefits of practicing yin yoga:

  • Relaxes the Muscles by deeply accessing the body 
  • Lubricates and protects the joints.
  • Relieves Tension
  • Restores range of motion
  • Increases Flexibility 
  • Improves circulation 
  • Releases fascia
  • Calms the mind and body

There are a lot of benefits that you can avail yourself of from yin yoga but always remember consistency is the key!

Beginner Yin Yoga Poses

As a beginner, you can hold the poses for up to 1-2 minutes, but once you get used to them, you can hold them up to 5 minutes. Below are some yin yoga postures that are great for beginners: 

Child’s Pose


Benefits: This is one of the basic yin yoga poses that help in stretching the back, thighs, and hips while reducing anxiety and fatigue.

  1. Kneel on the floor with your knees hip-distance apart and toes touching.
  2. Rest your arms on your thighs
  3. While sitting on your heels, lower your torso on the ground.
  4. Extend your arms in front alongside your torso with palms facing the ground.
  5. Rest in this pose for a minute and then release.

Caterpillar pose

seated forward bend, paschimottanasana

Benefits: This yin yoga pose helps in lengthening the spinal ligaments, stimulates the hamstrings, and helps in digestion by compressing the abdomen.

  1. Sit on the mat with your legs straight in front of you.
  2. Lift and bend your upper body forward to reach your feet.
  3. If your hamstrings are tight you can put a bolster under your knees.
  4. Retain the pose for a few breaths and then release.

Sphinx Pose


Benefits: The sphinx pose helps to tone the spine, and firms the buttocks. It also aids in stretching the chest and shoulders. A great pose for the ones who sit all day long.

  1. Begin the pose by lying on your stomach. 
  2. Rest your forearms on the ground in front of your shoulder line 
  3. Slowly uplift your head and upper torso from the ground.
  4. Stay erect and look straight without tensing your neck.
  5. Hold for 8-10 breaths and release.

Reclining Twist

Reclining Twist


Benefits: This pose gives your back muscles and glutes a good stretch. It helps in stimulating the abdominal muscles and hydrating the spinal disks.

  1. Begin the pose by lying on your back.
  2. Bend and draw your knees towards your chest.
  3. Extend your arms on either side of your body with your palms facing upwards.
  4. Now slowly cross your bent knees over your chest and drop them over to one side of your body.
  5. If your knees fail to touch the ground you can make use of a bolster and place them on it.
  6. Maintain the posture and then repeat on the other side.

Dragon Pose

dragon pose

Benefits: This pose deeply opens the hip flexors, stimulates the stomach, and improves strength and stability.

  1. Start in the Downward Facing Dog position.
  2. With your knees bent, bring your right foot forward and place it in between your hands.
  3. Slowly drop the left knee (i.e behind your back) to the ground. 
  4. Press the right foot on the floor to feel a good stretch.
  5. Hold the pose, release, and repeat after switching the legs.

Now that you know the benefits yin yoga has you can consider increasing your practice by joining a 100-hour yin yoga course. An experienced instructor will help you deepen your practice and to achieve the complete benefits of Yin Yoga.

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