Yin yoga is a slower paced, meditative style of yoga that focuses on holding poses for longer durations. The poses target the connective tissues, like the fascia, ligaments and joints, helping improve flexibility and mobility.
Yin yoga poses are held for 3-5 minutes, allowing the body to relax into the pose. This allows the fascia to soften and stretch gently over time. The long holds also help calm the mind, making it a great stress reliever.
Here is a sample yin yoga sequence for beginners:
What is Yin Yoga?
- A passive, slower paced style of yoga
- Poses are held for longer durations, typically 3-5 minutes
- Targets the connective tissues – fascia, ligaments, joints
- Aims to increase flexibility and mobility
- Also calms the mind and reduces stress
Yin Yoga Sequence for Beginners
This sequence focuses on basic yin yoga poses that target the hips, back and legs. Hold each pose for 3-5 minutes. Focus on your breath during the holds and relax into the pose.
Reclining Butterfly Pose
- Lie on your back, knees bent and feet together
- Let your knees fall open to the sides into a butterfly position
- Keep your feet close to your sitting bones
- Place one hand on your lower belly, one hand on your heart
- Breathe deeply into your hips
Benefits: Opens hips, inner thighs and groins
Caterpillar Pose
- Start on your hands and knees
- Walk your hands forward and lower your torso between your arms
- Rest your forehead on the floor and relax your neck
- Keep hips stacked over your knees
- Breathe deeply into your back
Benefits: Stretches back muscles, shoulders
Bananasana (Reclining Hand to Big Toe Pose)
- Lie on your back, leg extended, arm by your side
- Loop a strap around the ball of the foot of your extended leg
- Bend your knee and straighten leg toward the ceiling
- Flex your foot and engage your leg
- Keep shoulders relaxed on the floor
- Breathe deeply into your hamstrings
Benefits: Stretches hamstrings, calves, hips
Saddle Pose
- Start seated with your legs extended in front of you
- Bend your knees, feet flat on the floor
- Grab your ankles or feet
- Flex your feet, press your knees down
- Fold forward from your hips, rounding your back
- Rest your forehead on the floor, chest on thighs
- Breathe deeply into your back
Benefits: Stretches low back, hips, thighs
Caterpillar Pose
- Repeat Caterpillar pose from earlier in the sequence
Reclining Butterfly Pose
- Repeat Reclining Butterfly pose from earlier in the sequence
Savasana (Corpse Pose)
- Lie on your back with legs extended and arms by your sides
- Close your eyes and breathe deeply
- Release any tension, relax your body fully
- Stay for 3-5 minutes
Benefits: Calms the nervous system, allows the body to integrate the benefits of the poses
Conclusion
This beginner level yin yoga sequence targets the major muscle groups in a gentle way. Holding the poses for 3-5 minutes gives the connective tissues time to safely stretch and gain flexibility. Starting a yin yoga practice with basic poses that aren’t too advanced allows your body to open slowly over time. Be sure to respect your body’s limits and avoid any pain in the poses. Yin yoga is deeply calming and grounding. Over time, a regular yin yoga practice can increase mobility, reduce stress and bring a sense of wellbeing.
FAQs About Yin Yoga Sequence for Beginners
How should I structure a basic Yin Yoga sequence?
Begin with a centering exercise to focus your mind. Then, target different areas like hips, spine, and shoulders with 3-5 poses. Hold each pose for 3-5 minutes. End with a relaxation pose. Ensure a slow and gentle transition between poses for a calming practice.
Are there specific poses that are commonly included in Yin Yoga sequences for beginners?
Yes, beginner sequences might include “Child’s Pose,” “Butterfly Pose,” “Dragon Pose,” “Sphinx Pose,” and “Banana Pose.” These poses gently stretch major muscle groups and promote relaxation.
How long should a Yin Yoga sequence for beginners typically last?
A beginner Yin Yoga sequence can last around 30-45 minutes. This duration allows time for holding poses, experiencing their benefits, and gradually building comfort with the practice.
Is it necessary to follow a specific order of poses in a Yin Yoga sequence?
While there’s no rigid rule, a logical order enhances the practice. Start with warm-up poses, then move to deeper stretches. You can also target specific areas in a sequence. Ultimately, ensure poses are balanced and comfortable.
Can I use props in a Yin Yoga sequence for beginners?
Absolutely, props like bolsters, blankets, and blocks enhance comfort and support. They assist in maintaining proper alignment and deepening stretches, making poses more accessible and enjoyable.
Are there any breathing techniques to incorporate into Yin Yoga sequences?
Yes, focus on slow, deep breaths through the nose. Inhale to prepare, exhale as you gently settle into the pose. Deep breathing enhances relaxation, encourages release, and helps in sinking deeper into stretches.
