Yin yoga feels fantastic and is the most effective form of yoga to increase your flexibility and balance your central nervous system. In this course, we practice just under 4 hours of yin yoga in 15 x 15-minute sequences that are designed to increase your flexibility from head to toe.
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Yin yoga feels fantastic and is the most effective form of yoga to increase your flexibility and balance your central nervous system. In this course, we practice just under 4 hours of yin yoga in 15 x 15-minute sequences that are designed to increase your flexibility from head to toe.
Yin yoga feels fantastic and is the most effective form of yoga to increase your flexibility and balance your central nervous system. In this course, we practice just under 4 hours of yin yoga in 15 x 15-minute sequences that are designed to increase your flexibility from head to toe.
The course is designed for all students looking to increase their flexibility, reduce stiffness, alleviate aches and pains and find mental calm and clarity. Those of us who will most benefit from a consistent yin yoga practice are those of us who spend too much time in the sympathetic “fight or flight” mode. Whether that is because we have too many responsibilities, exercise at a high intensity or are just not very good at self-care. And in my experience, this covers pretty much everyone.
In yin yoga, we hold each pose for at least 60 seconds and up to 5-10 minutes. It is a passive practice in which we use props, including straps, blocks and bolsters to allow us to spend longer in the poses with relative comfort. The aim is to exert as little muscular effort as possible and work with gravity to release deeply-held tension.
The fundamental reason that this style of yoga has so much efficacy is that it offers a counterbalance to the effort required and tension created by our high-intensity lifestyles. Yin yoga gives us the opportunity to focus on recovery over strain and flexibility over strength. It is designed to alleviate stiffness and restore healthy range of motion so that you feel supple, relaxed and full of boundless energy.
What's inside
Learning objectives
- Improve flexibility throughout the body.
- Increase joint mobility and range of motion.
- Alleviate persistent aches and pains.
- Improve your posture.
- Clear your mind.
- Relax your central nervous system.
- Improve the quality of your sleep.
- Practice embodied meditation.
- Improve flexibility throughout the body.
- Increase joint mobility and range of motion.
- Alleviate persistent aches and pains.
- Improve your posture.
- Clear your mind.
- Relax your central nervous system.
- Improve the quality of your sleep.
- Practice embodied meditation.
Syllabus
Restore Balance In Your Body And Mind
PROPS
1 Yoga Block
Mat and Bolster (optional)
Modification: You can practice Reclining Butterfly without a bolster.
DESCRIPTION
Unlike a typical flow class, in yin yoga, we hold passive stretches for 10 breaths or more to release deeply-held tension. This is an incredibly effective and relaxing way to improve flexibility, alleviate areas of pain and feel supple all day every day! In our first sequence, we focus on hip-opening poses that release tension at the lower back.
There are a few things to focus in yin yoga. The breath—take long, slow, diaphragmatic breaths in and out through your nose. The release of tension takes place on the out-breath, so by drawing out the length of your exhalations you will relax deeper into the pose. In each posture, bring your attention to the place where you feel the stretch and breathe into that spot. And finally, stay as motionless as you can in the poses, aiming to soften a little deeper on every breath.
LEVEL
Beginner
OBJECTIVES
Improve mobility in the hips and spine.
Release tension in the glutes, hip flexors, groin, lower back, abs, obliques, chest and neck.
Alleviate lower back pain.
POSES
Wind-Relieving Pose
Supported Bridge
Reclining Butterfly
Reclining Spinal Twist
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Syllabus
PROPS
1 Yoga Block
Mat and Bolster (optional)
Modification: You can practice Reclining Butterfly without a bolster.
DESCRIPTION
Unlike a typical flow class, in yin yoga, we hold passive stretches for 10 breaths or more to release deeply-held tension. This is an incredibly effective and relaxing way to improve flexibility, alleviate areas of pain and feel supple all day every day! In our first sequence, we focus on hip-opening poses that release tension at the lower back.
There are a few things to focus in yin yoga. The breath—take long, slow, diaphragmatic breaths in and out through your nose. The release of tension takes place on the out-breath, so by drawing out the length of your exhalations you will relax deeper into the pose. In each posture, bring your attention to the place where you feel the stretch and breathe into that spot. And finally, stay as motionless as you can in the poses, aiming to soften a little deeper on every breath.
LEVEL
Beginner
OBJECTIVES
Improve mobility in the hips and spine.
Release tension in the glutes, hip flexors, groin, lower back, abs, obliques, chest and neck.
Alleviate lower back pain.
POSES
Wind-Relieving Pose
Supported Bridge
Reclining Butterfly
Reclining Spinal Twist
PROPS
2 Blocks (optional for Reclining Butterfly)
Mat (optional)
DESCRIPTION
Today’s restorative yin video focuses on improving mobility in the shoulders and thoracic spine. It should feel wonderful if you’re feeling tight.
We begin in Supported Fish/Reclining Butterfly to open up the front of your body—the chest, shoulders and groin; then stretch the abs, obliques and shoulders in Reclining Sidebends; and finish with a restorative twist that improves mobility in the spine, shoulders and neck.
LEVEL
Beginner
OBJECTIVES
Improve mobility in the spine and shoulders.
Open up the hips.
Stretch the chest, abs and obliques.
Help to alleviate upper and mid back pain.
POSES
Supported Reclining Butterfly
Reclining Sidebends
Reclining 2-Knee Spinal Twist
PROPS
Mat
Strap
Block (optional)
DESCRIPTION
Today’s yin sequence focuses on releasing tension in the hamstrings. It is based around Reclining Hand-To-Big-Toe pose—a safe posture in which to stretch your hamstrings without putting pressure on your lower back. This pose has 3 variations. The first stretches your hamstrings (of which there are 3—semimembranosus, semitendinosus and biceps femoris), the second also stretches your groin and adductors and the third stretches your hamstrings, glutes and the outsides of your hips.
LEVEL
Beginner
OBJECTIVES
Stretch the calves and hamstrings.
Stretch the feet and ankles.
Stretch the groin, adductors, glutes and outer hips.
Help to alleviate lower back pain.
POSES
Screaming Toe
Downward Facing Dog
Revolved Downward Dog
Reclining Hand-To-Big-Toe 1, 2 + 3
Knees-To-Chest
PROPS
Mat
DESCRIPTION
This simple yin sequence is designed to passively release tension in your groin and adductors to avoid pain and injury in this area. The groin is an area of your hip between your stomach and thigh that has five muscles that work together to adduct your leg (bring it closer to the centre of your body). Releasing tension in this area feels great and can help to alleviate hip and lower back pain.
LEVEL
Beginner
OBJECTIVES
Release tension in the groin and adductors.
Relax the body and mind.
Can help to alleviate hip and lower back pain.
POSES
Tadpole + Twist
Sleeping Pose
Frog
Crocodile
PROPS
Mat (optional)
DESCRIPTION
This gentle yin sequence is designed to release tension in the hips and alleviate lower back pain. Specifically, we stretch the glutes, piriformis, groin and lower back.
To get the most out of the sequence, try to breathe in and out through your nose throughout. Take long, slow breaths, extending your exhalations to release deeper into the poses.
LEVEL
Beginner
OBJECTIVES
Stretch the glutes, piriformis, groin and lower back.
Speed up recovery.
Improve sleep quality.
Can help to alleviate lower back pain.
POSES
Dead Pigeon
Happy Baby
Twisted Root
PROPS
Mat
2 Blocks
DESCRIPTION
As with all the videos in this course, this sequence is great for alleviating areas of pain and stiffness, calming the central nervous system and enhancing sleep. As this routine focuses on the spine and hips, it is particularly effective for relieving lower back pain and pain in between the shoulder blades.
LEVEL
Beginner
OBJECTIVES
Improve spine and hip mobility.
Stretch the hip flexors, groin, abs, obliques, chest, shoulders and neck.
Calm the central nervous system.
Improve sleep quality.
Help to alleviate lower and mid back (interscapular) pain.
POSES
Pelvic Tilts
Supported Bridge
Windscreen Wipers
Supported Fish
Reclining Spinal Twist
Knees-To-Chest
PROPS
Mat (optional)
Strap (optional for Reclining Hand-To-Big-Toe)
DESCRIPTION
In this yin video, we focus on the hips and hamstrings. It’s a super restorative sequence, so it’s a great one to do before bed. These long-hold poses allow you release deeply-held tension in your groin, glutes, lower back and hamstrings so that you feel freer and more supple in your body. It’s also fantastic to prevent the build up and alleviate the symptoms of lower back pain.
LEVEL
Beginner
OBJECTIVES
Improve mobility in the hips and spine.
Stretch the groin, calves and hamstrings.
Help to alleviate lower back pain.
POSES
Wind-Relieving
Reclining Spinal Twist
Reclining Hand-To-Big-Toe
Happy Baby
PROPS
Mat
Block + Bolster (optional for Reclining Butterfly)
DESCRIPTION
If you feel sore, tight or achy from sitting for long periods of time, practicing this sequence should give you the relief that you need. We open up the front of the body and mobilise the spine in a series of long-duration poses designed to stretch the hip flexors, groin, chest and the fronts of the shoulders. It’s also fantastic to do after any workout.
Note that you can practice Reclining Butterfly just as effectively without props.
You may notice that some familiar poses have different names. In yin yoga, we call Child, Tadpole and Low Lunge, Baby Dragon. This is just a beautiful quirk of yin yoga!
LEVEL
Beginner
OBJECTIVES
Open up the chest and the fronts of the shoulders.
Stretch the hip flexors, groin, calves and hamstrings.
Mobilise the spine.
Help to alleviate lower back pain.
POSES
Reclining Butterfly
Windscreen Wipers
Twisted Puppy
Downward Dog
Baby Dragon
Cat-Cow
Tadpole
PROPS
Mat
2 Yoga Blocks
Bolster (optional)
Modification: You can practice Sphinx and Seal without a bolster.
DESCRIPTION
Who doesn’t want more mobility in the shoulders? And to ease that stiffness in the thoracic spine so that you can move more freely and alleviate any neck and shoulder pain?
As you settle into each pose, bring yourself just to the point of sensation. You will find that you can go incrementally deeper as we hold the pose so don’t go too deep too quickly. After 4 or 5 breaths, see if you can open up a little more. And remember always to move in and out of the poses slowly and carefully.
LEVEL
Beginner
OBJECTIVES
Improve mobility in the shoulders.
Loosen up the spine.
Help to alleviate upper and mid back pain.
POSES
Sphinx
Seal
Child with Shoulder Extension
Broken Wing
PROPS
Mat
2 Blocks (optional for Low Dragon)
Bolster (optional for Thunderbolt)
DESCRIPTION
This video is designed to release deeply-held tension in the hip flexors. We also stretch the hamstrings, calves, knees and ankles and improve mobility in the hips.
Hip flexors can get tight from any activities in which the hips are partially flexed for a long time—sitting, driving and cycling, for example. And releasing tension in these muscles can reduce stiffness and alleviate the build up of lower back pain.
LEVEL
Beginner
OBJECTIVES
Release tension in tight hip flexors.
Improve mobility in the hips.
Stretch the hamstrings, calves, knees and ankles.
Can help to alleviate lower back pain.
POSES
Thunderbolt
Hip Circles
Downward Dog
Baby Dragon
Low Flying Dragon
Child’s Pose
PROPS
Mat
2 Blocks (optional for Reclining Butterfly)
Bolster (optional for Half Saddle)
DESCRIPTION
This yin sequence is a great one to practice after your workout to stretch out the quads, groin and outer hips and open up the chest and the fronts of your shoulders. Holding these poses will release tension in the muscles that you have been working to keep you pain and injury-free and reduce post-workout soreness.
You can do this routine with or without props, depending on what you have available.
LEVEL
Beginner
OBJECTIVES
Stretch the feet and ankles.
Open up the chest and the fronts of the shoulders.
Improve mobility in the spine and shoulders.
Release tension in the quads and groin.
Can help to alleviate lower back pain.
POSES
Screaming Toe Pose
Ankle Stretch
Half Saddle
Reclining Butterfly
Twisted Root
PROPS
Mat
DESCRIPTION
In this sequence, we target all ranges of hip mobility. We stretch the quads and hip flexors that cross the fronts of your hips; open up the groin and adductors that run along the insides of your thighs; and release tension in the glutes and piriformis—superficial and deep buttock muscles.
LEVEL
Beginner
OBJECTIVES
Stretch the ankles, knees, quads, hip flexors, glutes, piriformis and abs.
Open up the groin.
Improve mobility in the hips.
POSES
Thunderbolt
Folded Butterfly
Half Saddle
Windscreen Wipers
Dead Pigeon
PROPS
Mat
1 Block (optional for sitting cross-legged)
DESCRIPTION
If your glutes are tight, you’re going to love this video. These poses stretch the gluteus maximus, medius and minimus as well as the piriformis. These muscles are typically tight for all of us and holding these postures for longer allows us to let go of some serious tension!
LEVEL
Intermediate
OBJECTIVES
Improve mobility in the hips.
Stretch the glutes and piriformis, IT band and TFL.
Can help to alleviate lower back pain.
POSES
Sleeping + Twisted Swan
Half-Spinal Twist
Shoelace
PROPS
Mat
2 Blocks + Bolster (optional for Saddle)
DESCRIPTION
This sequence is fantastic for releasing deeply-held tension in the quadriceps. In fact, we stretch the entire front of the body—from the tops of the feet and ankles, to the quads, abs and chest.
These poses may not be accessible to you right away but if you can practice them safely, they are an excellent antidote to the sedentary lifestyle. If you are less flexible, find the right modification for you and build up from there slowly.
LEVEL
Intermediate
OBJECTIVES
Stretch the ankles, knees, quads, abs and chest.
Improve mobility in the spine.
Open up the hips.
POSES
Tadpole + Sidebend
Ankle Stretch
Saddle/Half-Saddle
Windscreen Wipers
PROPS
Mat
DESCRIPTION
This simple yin sequence is a recovery mega booster. We practice just four poses to deeply stretch your feet, ankles, hips, lower back, chest and shoulders. And the beauty of it is that you don't need any props so you can do it anytime anywhere.
LEVEL
Intermediate
OBJECTIVES
Stretch your toes, feet and ankles.
Improve mobility in your spine and shoulders.
Release tension in your hips, lower back, abs and obliques.
Can help to alleviate lower and mid back pain.
POSES
Screaming Toe Pose
Ankle Stretch
Broken Wing
Reclining Spinal Eagle Twist
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Reviews summary
Effective 15-minute daily yin yoga
Accessible even with no prior yoga experience.
Clear instructions and calming presence.
Promotes relaxation and mental calm.
Helps alleviate aches, especially back pain.
Increases range of motion and suppleness.
Easy to fit into busy schedules.
Activities
Review Basic Anatomy
Show steps
Reviewing basic anatomy will help you understand which muscles and joints are being targeted in each yin yoga pose, leading to a safer and more effective practice.
Browse courses on
Skeletal System
Show steps
-
Study anatomical diagrams of the major muscle groups and joints.
-
Review the function of each muscle group and joint.
-
Identify these muscles and joints on your own body.
Journal About Your Yin Yoga Experience
Show steps
Journaling will help you track your progress, identify areas of improvement, and reflect on the mental and emotional benefits of yin yoga.
Show steps
-
After each session, write down how your body feels.
-
Note any mental or emotional shifts you experience.
-
Reflect on what you learned during the session.
Read 'Yin Yoga: Stretch the Mindful Way'
Show steps
Reading this book will provide a deeper understanding of the principles and philosophy behind Yin Yoga, enhancing your overall learning experience.
View
Yin Yoga: An Individualized Approach to Balance...
on Amazon
Show steps
-
Read the book cover to cover.
-
Take notes on key concepts and poses.
-
Reflect on how the book's teachings relate to the course content.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Explore Other Yin Yoga Styles
Show steps
Exploring different styles of yin yoga can broaden your understanding of the practice and help you find what works best for your body.
Show steps
-
Search for yin yoga tutorials on YouTube or other platforms.
-
Try different styles and teachers.
-
Note the differences and similarities between the styles.
Hold Each Pose for Longer Durations
Show steps
Gradually increasing the hold time in each pose will deepen the stretch and enhance the benefits of yin yoga.
Show steps
-
Start by holding each pose for 60 seconds.
-
Gradually increase the hold time by 15-30 seconds each week.
-
Listen to your body and stop if you feel any pain.
Create a Yin Yoga Pose Guide
Show steps
Creating a pose guide will help you solidify your understanding of the poses taught in the course and their benefits.
Show steps
-
Choose 5-7 poses from the course.
-
Research the benefits and contraindications of each pose.
-
Write clear and concise instructions for each pose.
-
Include modifications for different levels of flexibility.
-
Format the guide in a visually appealing way.
Explore 'The Complete Guide to Yin Yoga'
Show steps
This book provides a more in-depth look at the philosophy and practice of Yin Yoga, helping you understand the deeper benefits of each pose.
View
The Complete Guide to Yin Yoga: The Philosophy...
on Amazon
Show steps
-
Read the book and highlight key concepts.
-
Compare the book's teachings to the course content.
-
Practice the poses described in the book, paying attention to the subtle differences.
Review Basic Anatomy
Show steps
Reviewing basic anatomy will help you understand which muscles and joints are being targeted in each yin yoga pose, leading to a safer and more effective practice.
Browse courses on
Skeletal System
Show steps
- Study anatomical diagrams of the major muscle groups and joints.
- Review the function of each muscle group and joint.
- Identify these muscles and joints on your own body.
Journal About Your Yin Yoga Experience
Show steps
Journaling will help you track your progress, identify areas of improvement, and reflect on the mental and emotional benefits of yin yoga.
Show steps
- After each session, write down how your body feels.
- Note any mental or emotional shifts you experience.
- Reflect on what you learned during the session.
Read 'Yin Yoga: Stretch the Mindful Way'
Show steps
Reading this book will provide a deeper understanding of the principles and philosophy behind Yin Yoga, enhancing your overall learning experience.
View
Yin Yoga: An Individualized Approach to Balance...
on Amazon
Show steps
- Read the book cover to cover.
- Take notes on key concepts and poses.
- Reflect on how the book's teachings relate to the course content.
Explore Other Yin Yoga Styles
Show steps
Exploring different styles of yin yoga can broaden your understanding of the practice and help you find what works best for your body.
Show steps
- Search for yin yoga tutorials on YouTube or other platforms.
- Try different styles and teachers.
- Note the differences and similarities between the styles.
Hold Each Pose for Longer Durations
Show steps
Gradually increasing the hold time in each pose will deepen the stretch and enhance the benefits of yin yoga.
Show steps
- Start by holding each pose for 60 seconds.
- Gradually increase the hold time by 15-30 seconds each week.
- Listen to your body and stop if you feel any pain.
Create a Yin Yoga Pose Guide
Show steps
Creating a pose guide will help you solidify your understanding of the poses taught in the course and their benefits.
Show steps
- Choose 5-7 poses from the course.
- Research the benefits and contraindications of each pose.
- Write clear and concise instructions for each pose.
- Include modifications for different levels of flexibility.
- Format the guide in a visually appealing way.
Explore 'The Complete Guide to Yin Yoga'
Show steps
This book provides a more in-depth look at the philosophy and practice of Yin Yoga, helping you understand the deeper benefits of each pose.
View
The Complete Guide to Yin Yoga: The Philosophy...
on Amazon
Show steps
- Read the book and highlight key concepts.
- Compare the book's teachings to the course content.
- Practice the poses described in the book, paying attention to the subtle differences.
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