10min
Relaxation
Yin: A Quiet Beginning
A short introduction to supported floor holds, with pauses between shapes.
Beginner · 8 poses
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Yin Yoga
YinSay it: YIN
A quiet, floor-based style where you relax into a few poses for several minutes each — slow, meditative and deeply stretching.
- IntensityGentle — but the stretch can feel strong
- PaceVery slow
Yin is the quiet counterpart to busy, flowing yoga. Instead of moving through many poses, you settle into just a few — mostly seated or lying — and stay there for several minutes, letting your muscles soften. The stretch builds slowly, and so does a sense of stillness.
What is Yin Yoga?
Yin yoga uses long, passive holds in seated and lying poses, usually three to five minutes each, with muscles relaxed. The aim is gentle, sustained stretching and stillness.
Origins
Yin yoga was developed in the late twentieth century. Martial artist and Taoist yoga teacher Paulie Zink taught long-held floor postures in the 1970s and 80s; his student Paul Grilley and Grilley’s student Sarah Powers shaped and popularised the style, naming it ‘Yin’ after the Taoist principle of stillness and receptivity. Yin poses often have their own names — Butterfly, Dragon, Caterpillar — to emphasise the different, relaxed approach compared with their active yoga counterparts.
What happens in a class
Quiet and still. You settle into each pose with minimal muscular effort, often with props, and stay there while the teacher guides your attention.
- Settling: a few minutes lying or sitting quietly.
- Three to eight long-held poses such as Butterfly, Caterpillar (a seated forward fold), Sphinx and Reclining Twist.
- A short rebound — lying still for a few breaths — between poses.
- Long Savasana to finish.
Pace: Very slow — a handful of floor poses, each held for three to five minutes or more.
Who it suits
A good fit for
- People with busy, stressful lives who want to slow down
- Runners, cyclists and strength athletes looking for stretch and recovery
- Those curious about meditation who find sitting still difficult
- A balancing practice alongside more active yoga
Take care if
- Hypermobile people should avoid sinking to the end of their range — aim for a moderate stretch
- Come out of a pose if you feel sharp pain, tingling or numbness
- Long holds in deep hip and spine positions may not suit everyone after injury or surgery — seek advice
Benefits
Long holds give you time to release tension and gently increase range of motion. Many people find yin calming and helpful for sleep, and it offers a practical way to practise mindfulness in the body. Teachers often describe yin as targeting fascia and connective tissue; research on this specific claim is still limited.
Poses you will often meet
- Bound Angle Pose
- Seated Forward Fold
- Sphinx Pose
- Child’s Pose
- Reclined Twist
- Seated Wide Angle
- Legs Up the Wall
- Corpse Pose
Your first class
- Find your ‘edge’: a stretch you can feel but could stay in for minutes.
- Use as many props as you like — comfort helps you stay longer.
- Breathe slowly and let the body soften rather than pushing deeper.
- Come out slowly; joints can feel stiff after long holds.
What to bring
- A mat
- Warm, comfortable layers — you will cool down in long holds
- Blocks, bolster or cushions and a blanket (usually provided)
Context
A contemporary style shaped by Paulie Zink, Paul Grilley and Sarah Powers from the late twentieth century, drawing on Taoist ideas of yin and yang.
Practise Yin Yoga
15min
Relaxation
Yin: Stillness on the Floor
Settle into Bound Angle, a supported fold and gentle twists, without rushing between them.
Beginner · 11 poses
20min
Relaxation
Yin: Space to Settle
A spacious floor practice with gentle two-minute holds, supported pauses and a longer rest.
Beginner · 11 poses
Safety
Practise with care
Long holds can stress joints and ligaments if you go too deep. Stay at a moderate stretch, keep the breath easy, and come out at once if you feel sharp pain, numbness or tingling. If you are very flexible, use props to avoid hanging at the end of your range.
Educational guidance, not medical advice. Classes vary widely between teachers — ask about the level and pace before you join.
Questions
How long are poses held in yin yoga?
Usually three to five minutes, and sometimes longer. Beginners can start with one to two minutes.
What is the difference between yin and restorative yoga?
Yin aims for a gentle but noticeable stretch. Restorative fully supports the body with props so there is little or no stretch — the goal is deep rest.
Is yin yoga good for flexibility?
Yes. The long, relaxed holds help you gradually increase your range of motion, especially in the hips and spine.
Can I do yin yoga every day?
Many people do a short yin practice daily, especially in the evening. Keep the stretch moderate and vary the poses.
Where should I begin at home?
Try a short supported practice with one- or two-minute holds. Leave each shape slowly and pause in a neutral position. Stay responsive to sensation rather than waiting for a bell.