Yin yoga is a type of gentle yoga designed to help you relieve tension, focus on breathing, and increase mindfulness.
This slow, gentle form of yoga is the perfect complement to a hectic, fast-paced life or intense workouts. Yin yoga uses gentle, relaxing postures to alleviate tension, enhance breath awareness, and develop mindfulness.
Here are 6 yin yoga poses that encourage relaxation, revitalize energy levels, and alleviate tension.
Wide-legged Child’s Pose (Balasana)
This forward bend allows you to draw your attention inward while releasing tension. Wide-legged Child’s Pose stretches your spine, hips, and inner thighs.
Tips:
- You may place a cushion or bolster under your forehead, chest, or hips.
- Begin on your hands and knees.
- Touch your big toes together and bring your knees out to the sides.
- Lower your hips toward your feet and lengthen your torso along the floor.
- Reach your arms in front.
- Breathe deeply, allowing yourself to sink deeper into the pose with each exhale.
- Remain in this pose for up to 5 minutes.
Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose improves hip flexibility and mobility. It also alleviates low back tension, benefits digestion, and promotes relaxation.
Tips:
- You may place a cushion under your torso or front hip.
- To avoid collapsing onto your front hip, draw your back hip slightly forward and your front hip slightly back to maintain alignment.
- To deepen the stretch, position your front foot closer to the front of your mat.
- To reduce the intensity, position your front foot closer to your hips.
- Begin on your hands and knees.
- Bring your left knee toward your left wrist and lower your shin onto your mat.
- Keep your left hip lifted and come onto the toes of your right foot, inching forward or backward until your hips are in a comfortable position.
- Lower your left hip.
- Place your right leg along the floor with your toes facing straight back.
- Place your hands under your shoulders with your elbows slightly bent.
- Elongate your spine and take 5 deep breaths.
- Slowly walk your hands forward as you lower your torso and forehead to the floor.
- Remain in this pose for up to 5 minutes.
- Repeat on the opposite side.
Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
This pose allows you to relieve tension in your hamstrings while supporting your spine.
For this pose, you’ll need a strap or towel.
- Lie on your back with your legs extended.
- Bend your left leg to draw your knee into your chest.
- Press out through the heel of your right foot and draw your toes toward your shin.
- Place the strap around the ball of your left foot, holding onto both ends.
- Extend your left leg straight up, with the sole of your foot facing the ceiling.
- Maintain a slight bend in your knee.
- Remain in this pose for up to 3 minutes.
- Repeat on the opposite side.
Supported Fish Pose (Matsyasana)
This gentle backbend improves flexibility in your back, core, and hip flexors. Fish Pose stimulates the throat chakra, which relates to communication. It’s also known as a heart-opening asana, which relates to love, emotions, and compassion.
- Sit with your legs extended in front of you.
- Use cushions and blocks to create an inclined support starting at the base of your spine.
- Gently lean back to rest on the support.
- Allow your head to tilt back or use props to support your neck in a neutral position.
- Remain in this position for up to 5 minutes.
Supine Spinal Twist (Supta Matsyendrasana)
This pose improves flexibility in your chest, spine, and glutes.
Tips:
- You may place a cushion or block between your knees or under your thighs.
- Lie on your back with bent knees, placing your feet flat on the floor near your hips.
- Reach your arms straight out to the sides with your palms facing down.
- On an exhale, lower your knees to the left side.
- Turn your neck to gaze in any direction.
- Remain in this pose for up to 3 minutes.
- Repeat on the opposite side.
Legs-Up-the-Wall Pose (Viparita Karani)
Legs-Up-the-Wall Pose restores energy levels, boosts circulation, and promotes relaxation.
Tips:
- You may place a cushion or blanket under your hips.
- Sit with your right side near a wall.
- Swing your legs up against the wall as you turn to lie on your back.
- Position your hips close to or up against the wall.
- Place your arms overhead or alongside your body, or place your hands on your chest, belly, or thighs.
- Remain in this pose for up to 15 minutes.
Yin yoga is ideal for people of most fitness levels who want to develop a relaxed, meditative practice or balance an intense exercise routine.
In time and with practice, you’ll reap the many benefits of slowing down and turning within.