New to Yin Yoga? Try These Yin Yoga Poses for Beginners

by | Injury Prevention | Mobility, Yoga

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Yin Yoga Poses For Beginners:

Yin yoga is a slow-paced type of yoga in which positions are held longer than usual (typically 2 to 5 minutes). Oftentimes, positions are performed with the support of special cushions called “bolsters”, or yoga blocks. These tools allow the practitioner to practice more comfortably, considering there individual needs. Today we’ll talk Yin yoga & Yin yoga poses for beginners.

The main goal of Yin yoga is to stimulate your connective tissue throughout the power of deep breaths.  In doing so, the connective tissue stretches, strengthens and opens slowly, creating more space between the joints, improving their movement, stability, strength, and increasing muscle flexibility. Specifically, also working your fascia, ligaments, muscles and bones.

Yin yoga is believed to help restore a healthy flow of ‘Qi’ in the body or energy. Yin focuses on parts of the body such as;

  • the hips;
  • sacrum;
  • and the spine.

Yin Yoga Poses For Beginners – How A Class Is Built:

Yin Yoga classes generally focus a lot on self-listening. Importantly, as the practitioner takes on an asana, he/she needs to let go of all distractions. Thus, bringing full attention to the present moment or to sankalpa (intention). This will better allow the practitioner to focus on sensations of the body, mind, and of the breath.

In doing so, Yin yoga promotes internalization. It tends to calm the restless mind, release repressed emotions and is useful for preparing the body for meditation. To better understand how and why Yin yoga works, let’s take a step back and see where this particular style of yoga comes from.

In particular, the word “yin” is very relevant, as it is the same as the Taoist concept of Yin and Yang. Most of us think about this in terms of an image. Remember the Yin & Yang Symbol? If not, reference the below image.

yin yoga sign, Yin Yoga Poses For Beginners

This extraordinary symbol, according to oriental philosophies, describes the concept of opposites. Furthermore, it represents “a dynamic balance of opposing, but complementary and interconnected force, known as chi.” For example; there is no white without black. There is no light without dark. No feminine without masculine. No hot without cold.

The two forces, the two poles, are complementary, and one, the continuation of the other. When the female ‘Yin’ force reaches its peak, it gives way to the male ‘Yang’ force and so they continue in perpetual motion. Balance depends on this.

Benefits Of Yin Yoga Poses For Beginners:

All forms of yoga, play on the body and mind. Thus, Yin yoga is no different.

From a physical point of view it is very useful for improving flexibility as it allows the tissues to stretch, gradually. The results obtained in terms of flexibility are impressive. Just try a position at the beginning of the practice and try the same position at the end of the lesson, you too will see the difference. Thus, overtime huge gains can be made if done continually.

Furthermore, yoga helps to improve blood flow and circulation throughout the body. This movement, means more oxygen to your cells, muscles, joints, organs, etc.

Moreover, because of the slower pace and longer holds can benefit joints, tendons, and ligaments stretch and heal better. Contrarily, may only marginally help when we practice a more dynamic or energetic style, which acts mainly at the muscular level.

Mentally, the static nature of Yin practice means that the practitioner is guided to listen to the breath, and silence. In this way the parasympathetic system is stimulated and the mind calms. Thus, leaving a feeling of calm and mental peace and making this style a prefect preparatory style for meditation.

3 Poses For Beginners:

As we discuss different styles of yoga, you may choose to partake in one for now. However, in time move onto a more dynamic or more restorative style. Just like the practice has changed over the years, so might your needs and/or goals. This is a normal part of modern yoga.

Alternatively, you may practice multiple styles or pranayama daily or weekly. This is okay as well.

Below, you’ll find a few Yin style asana’s to get your started!

Diamond pose (Vajrasana):

diamond yoga pose


  • Begin in a seated position, legs extended in front of the body.
  • Then, bring one leg back under your buttock at a time (feet under the hip).
  • Maintain an erect spine.
  • Place your hands palms-down on your thighs. Close your eyes.
  • Inhale and exhale for 5 minutes.

This asana is said to stimulate meridians of the fingers and soles of the feet; spleen, liver, gallbladder, bladder and kidneys.

Pendulum pose (Dolasana):


  • In a standing position, spread your feet as wide as your hips and bend your knees slightly.
  • Interlock your fingers behind your head.
  • Bend your torso forward so that it hangs soft and heavy on your legs.
  • Then, grab your left elbow with your right hand and vice versa (or keep your fingers interlocked).
  • Come back and forth to each side of your body.
  • Continue for several minutes, slowly.

This asana stretches the back of the body and acts primarily on the bladder meridian.

Garland pose :

garland yoga pose


  • Squat with the feet hip-width apart and turned slightly outwards. If your heels aren’t touching the ground, place a rolled-up blanket underneath.
  • Place the elbows inside the knees. Then, bring your palms together.
  • Press gently on the knees, outward.
  • Hold the pose for three to five minutes.

This asana stretches the lower back, widens the hips and acts on the meridians of the kidneys, spleen and liver.

Final Thoughts!

These are some of the best and easiest Yin yoga poses for beginners. Importantly, set limitations, and understand your bodies abilities.

Yin yoga is a slow and gentle practice. Furthermore, it’s about slowly releasing into the pose, far from other forms of yoga which are more vigorous and dynamic. This is a style to truly concentrate and focus on the mind and on all the sensations within this given moment.


Disclosure: This post may contain affiliate links. If you use them to purchase items, then we may earn a small commission. Hope you find something that you like!
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