Yin Yoga Sequences

Browse Yin Yoga sequences below. Each class is free to stream. Enjoy the relaxing benefits of Yin Yoga from anywhere! Slow and steady, Yin Yoga sequences usually contain fewer asanas (postures) compared to other types of yoga sequences. These asanas are held for a longer amount of time, leading many practitioners to nickname Yin sequences Slow-ga.

Don’t let the slow and deliberate pace fool you. Yin Yoga presents its own unique challenge, requiring both mind and breath control to carry you through each posture.

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Who Benefits from Yin Yoga?

Yin Yoga is unique. It is not the fast-paced, sweat-drenched yoga found in most Western studios. Rather, Yin Yoga is slow and contemplative. Measured and methodical. For this reason, Yin Yoga makes an excellent complement to most dynamic sports and exercise regimens.

Runners and cyclists: Get a deep stretch through the hips and entire backline of the body.
Endurance athletes: Practice mental focus and calm while surrendering into “the process” of stretching.
Combat sports athletes: Find shoulder, hip, and lower back release to counteract/prevent damage from training and competition.
Everyone: Enjoy the peace of being “unplugged” while reversing slumped shoulders and “Tech neck” (from craning forward over your computer/cell phone).

How is Yin Yoga different from other types of yoga?

Yin yoga sequences are deliberate. While other styles of “fitness yoga” make you feel the burn, yin yoga encourages you to feel the mental and physical stretch. As a beginner, you may only hold a Yin Yoga posture for 30 or 45 seconds. Advanced Yin practitioners may hold some postures for several minutes.

Here are a few of the defining characteristics of a Yin Yoga class or sequence:

Fewer poses. While some studio classes may work students through 30 or more poses, the typical Yin Yoga sequence has just 5-10.
Poses are held for a longer period of time. In Power Yoga classes, a pose might be held for 1 to 5 breaths. In Yin Yoga, poses are held for at least 30 seconds. Advanced practitioners may hold a pose for 5 minutes or more.
Yin yoga is passive. It asks the student to surrender fully into the pose.
Yin Yoga stretches joints and connective tissue. Unlike most types of Power/Vinyasa Yoga which focus on lengthening and strengthening muscles, Yin focuses on a deeper release throughout the joints and connective tissue. s
Yin Yoga is often more contemplative. The slow and gentle nature of this practice often leads to a more introspective experience. And more specifically, Yin Yoga sequences are often used to prime the mind and body for a meditation practice.

Common Yin Yoga Postures

Joints and connective tissue cannot be stretched without first relaxing all the surrounding muscles. To illustrate, try the following:

Take a seat on the floor and extend your legs forward (bend as much as needed);
Reach your arms up, then slowly bend forward;
As you bend forward, gently squeeze the muscles of your buttocks, lower back, and abs;
Finally, release those muscles. Feel the laxity and notice how much further you can stretch.

This simple example demonstrates the difference between Yin Yoga and other more “active” styles. The lesson: Yin Yoga postures are inherently “relaxed” to encourage the joints and connective tissues to spread.

In this way, not all yoga postures can be Yin postures. Instead, Yin postures include only those that can be performed in a relaxed manner. These include:

Seated postures like Seated Forward Fold and Wide Legged Seated Forward Fold.
Supported postures like Supported Bridge Pose and Supported Supine Twist.
Wall postures like Legs Up the Wall.

So, if you already have a yoga practice but want to give Yin a try, consider how you may (or may not) be able to convert your favorite postures into “Yin” postures. For anyone who is just starting out, we have a variety of Yin Yoga sequences that are free to stream online. They include Yin Yoga Poses for Hips, Yin Yoga for Anxiety, Yin Yoga for Depression, and more.

Common Yin Yoga Sequencing

There are many ways to develop a Yin Yoga sequence. Everyone will have their own sequence, based on their needs and goals. One of the best things about sequencing this type of class is that it can easily be customized to address a variety of specific needs. From alleviating anxiety to improving sport-specific mobility, the possibilities are vast.

Below are just a few of the components a Yin Yoga sequence may have:

Integration: This refers to the very beginning of class. Often, a class will begin with a cue, posture, or breathing exercise that helps students arrive into the present moment.
Intention: Sometimes, an intention will be set for the class.
Relaxation: Breath work or body movements might be used to relax the muscles of the body. This is particularly important for Yin Yoga sequences, as muscle tension can prevent a deep stretch.
Asanas: The core of every Yin Yoga sequence is the asana portion. These are the 5-10 poses that are used to deeply stretch the muscles, joints, and connective tissues. Each asana can be held for anywhere from 45 to 300 seconds or more. Focus on breath and intention during this portion of the class is key.
Meditation: Most classes will end with a short Savasana, or Corpse Pose, similar to other Power/Vinyasa based classes. However, Yin Yoga was originally developed to prepare the body for traditional meditation (usually lasting an hour or more).

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