Yin Yoga is a slow style of yoga in which you hold poses for three to five minutes. As a beginner, you will want to hold the poses for three minutes, once you become more advanced in your practice, you can increase the time to five minutes. These Yin Yoga postures are great for beginners. They will increase your flexibility, decrease your stress, and improve your range of motion.
Yin Yoga Postures for Beginners
These poses should be held for three minutes. You may want to set a timer, so you don’t have to watch the clock. I love the Insight Timer app because you can set a timer with a beautiful meditation bell.
While in the poses, you should never feel pain. You should only feel a comfortable stretch.
There are many contraindications (including pregnancy) for yoga poses, which is why consulting your doctor before practicing yoga is essential. You should also have a certified yoga teacher that learn and practice with in person.
Butterfly
From a seated position, bend your legs and place the bottoms of your feet together. Lean forward to feel a comfortable stretch.
Caterpillar
Sit with your legs straight out in front of you. Bend over your legs and let your head hang. I recommend sitting on a cushion. You can also place a bolster under your knees if you have tight hamstrings.
Child’s Pose
Start on your hands and knees. Widen your knees to the edges of your yoga mat and sit back on your heels. Lower your chest to the mat. Either reach your arms to the top of the mat with your palms faced down or reach them behind you with your palms faced up.
Dangling
This pose starts standing. Have your feet hips distance apart. Bend your knees slightly and bend forward. Hold onto opposite elbows and let your arms and head hang.
Happy Baby
Lie on your back and bend both legs bring your feet above your shoulders. Hold onto to the outside of feet or onto your big toes. Gently pull your legs closer to the ground, so that your knees are coming towards your armpits.
Deer
In a seated position bend both legs with one leg at a ninety-degree angle in front of you. The other leg swings behind you and also is at a ninety-degree angle. Your front foot will be a few inches from your back knee. Try not to let your sitting bones lift from the ground.
Sphinx
Start laying on your stomach. Prop your upper body up by resting your forearms on the ground. Your elbows should be a little in front of your shoulders. Look straight ahead and bring your shoulders back and down.
Swan
Start with Butterfly Pose. Bring one leg behind you and straighten it. The top of your back foot will be resting on the ground. If you need to, you can use a folded yoga blanket under your hip to keep your hips level. You can stay upright or you can lean forward, perhaps even laying your upper body on the floor. This is called Sleeping Swan. Make sure to complete both sides.
Reclining Twist
Laying on your back with your legs straight, bend one knee into your chest and then cross it over your body. Try to keep both shoulders on the ground. If your knee doesn’t touch the ground, you can place a folded yoga blanket or bolster underneath it. Make sure you do both sides.
If you want to put some of these Yin Yoga postures into a yoga sequence it would be very simple to do. Start with a few minutes of meditating or watching your breath. Then pick 3-5 of poses to complete, 5 minutes each. Next, spend 7-10 minutes in Savasana. End your practice by spending another few minutes in meditation or watching your breath. If you would like music for your Yin practice, you can use my Yin Yoga Playlist (Free with Amazon Prime).
Namaste,
Abby
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