Yin Yoga: History and 5 Poses for Beginner Yogis

Yin Yoga is a form of yoga where postures are reclined, supported, and held for longer periods of five to ten minutes. Where more active types of yoga build muscle strength and flexibility and a cardiovascular workout, Yin Yoga focuses on deeper stretches where you minimize muscle use, so the stretch can go gently to the fascia, ligaments, and connective tissues in the body. Yin Yoga has far-reaching benefits for mindfulness practice, helping you tune into the body by creating stillness. A yogi may also experience a deep emotional release while performing Yin poses.

The yin and yang concept dates back thousands of years; it is a principle from traditional Chinese medicine. Yin and yang revolves around two opposing forces found in everything in nature. Yin energy is passive, gentle, and movements are slow. Yin is connected to the element of water, the divine feminine, and the moon’s cycles. Yang energy is active, fast, full of heat, and connected to the element of fire, masculine energy, and the light of the sun. Both energies are necessary and healing in this yoga practice.

Yogi Paul Grilley developed the concept of Yin Yoga in the 1980s. Grilley drew inspiration from Paulie Zink's Taoist yoga classes, in which yogis held poses for long periods as well. Grilley developed the practice of Yin using traditional yoga postures and gave them different names, so they wouldn't be associated in the practitioner's mind with the more active version of the posture.

Yin Yoga is different from other yoga styles because it:

1. 1. Comes with lower chance of injury. There is a lower chance of injury in Yin Yoga compared to other more active yoga practices because the poses are much gentler and less active and the practice moves more slowly.
2. 2. Focuses on stretching and range of motion. You practice most other forms of yoga for strength, balance, and flexibility. However, you should practice Yin yoga to stretch the deep connective tissues of the body and gently increase long-term range of motion.
3. 3. Needs only gentle effort. Many people associate Yin yoga with Restorative Yoga, and while there are some similarities, in Restorative yoga, the point is to be completely relaxed, passive, and supported where there is a gentle effort required in a Yin yoga class.
4. 4. Requires that you hold poses are for longer. Compared to Hatha yoga poses that you typically hold for a couple of minutes, you should hold Yin poses for five to ten minutes each. You will also use blocks, straps, and bolster to ensure minimal muscle effort during the stretch.

The tips below will help novice or experienced practitioners adapt to Yin Yoga style:

1. 1. Be patient. You’ll need some time to adjust to a Yin practice. Remember that the moment you want to exit a pose is when the benefits are really starting to kick in, so stick it out and stay in each pose for the full five to ten minutes.
2. 2. Focus on your breath. Pranayama, or breath work, is just as important in your Yin practice. A high quality of breath will also help to deepen the stretch and release any emotional blockages stored in the body.
3. 3. Give yourself time to practice. Carve out at least ninety minutes to practice to ensure you have plenty of time to relax into each pose.
4. 4. Use props. Take full advantage of yoga props like bolsters, blankets, blocks, and straps. These props used in combination with each other can allow the body to open and the stretches to deepen so they affect the connective tissues.

Have patience with yourself and with the practice as you embark on your Yin Yoga journey. If you are an athlete or active in any way, this practice can be a powerful therapeutic gift that will complement your active lifestyle and keep your body healthy and flexible:

1. 1. Caterpillar: Also known as a seated forward fold, this relaxing pose is amazing for the hamstrings and glutes. Sit on the ground with your legs long in front of you. Bring a bolster onto your lap. Lift the arms over the head and stretch the spine long to start, and slowly melt your upper body over your legs, reaching for your outer shins or ankles. Allow the spine to round and the bolster to support you. If you have tight hamstrings, you may need to also bring a block on top of the bolster to rest your forehead on.
2. 2. Reclined cobbler: This pose is extremely beneficial for stretching the hips and inner thighs, as well as gently opening the heart. Place a bolster long ways behind you on the mat. Lie back over the bolster, so it starts at your lower spine and supports your entire back. Bring the soles of the feet to touch, and place a block underneath each knee for support. You can bring your arms to your sides or place one hand over the heart and one hand over the stomach.
3. 3. Reclined twist: Lie down in savasana and place a bolster to one side. Bring your arms out to a "T," and lift the hips, bringing the opposite leg over the bolster, creating a twist in the spine. You can gently push down on the twisting knee with the hands. Stay for at least five minutes and then make sure to twist to the other side, moving the bolster as you transition. This pose has incredible organ detoxifying benefits. Make sure to drink plenty of water after practicing this pose.
4. 4. Shoelace: This pose stimulates the knee joints and is a deep hip opener. Begin by sitting on your knees. Lean to one side and swing one leg over the other, so the knees are on top of each other and the feet are pointed to the sides and slightly back. Place two blocks in front of you, and use them for support as you slowly melt your upper body over your legs. Go as far as is comfortable and hold. Make sure to switch sides and bring the opposite leg on top. Each side can be practiced for three to five minutes.
5. 5. Supported bridge: Lie down on the mat with the knees up and feet planted on the ground. Bring your hands down to your sides so your fingertips gently graze your heels. Lift your hips and place a block underneath the lower spine. You can use any height of the block that feels most comfortable to you. Allow the block to support you and bring your hands back to the sides while you hold this pose. You will receive all of the benefits of a backbend in this gentle heart and hip opener.

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