Yoga is something that is recommended for the vast majority of people. It can be tailored to your own needs and requirements, and depending on what you’re hoping to achieve, you can create your own sequences and transitions.
Yin Yoga sequence is essentially just a series of passive poses in yoga that you hold for anywhere between three and ten minutes – but what are the best sequences to keep in your practice regimen?
Luckily, we’ve done the hard work for you. We’ve created this handy guide that explains everything you need to know about this, including the 4 most incredible Yin Yoga sequences to try!
Ready to learn more? Then dive right in with us below!
Yin Yoga: What To Know
Before we dive into the best sequences, it’s important that we know a few important things about it. We often hear about Yin and Yang associated with Chinese philosophy, but we may be unaware as to what Yin refers to in yoga.
Yin Yoga asanas stretch what is known as the Yin tissues, which are deep tissues like the tendons, ligaments, fascia and other connective, less vascular tissues of our bodies which need more time to stretch out.
When performed regularly, Yin Yoga can help to improve the flexibility, joint movement and circulation of your body – but it’s critical to know that the use of your muscles with Yin Yoga must be kept to a minimum during the process.
Because of the longer time that you hold the poses with this form of yoga, it may be necessary to use a bolster or cushion – and always ensure that you’ve got your breathing right.
The real emphasis of your breathing will be relaxation with long, slow and controlled breaths. This will help you to hold your poses for longer periods.
Purpose Of Yin Yoga
Because of its slower and more controlled nature, some people may consider Yin Yoga a little boring. Indeed, it’s certainly slower than Hatha Yoga or Vinyasa Yoga which are far more dynamic and active.
These other forms of Yoga focus on Yang tissues which are very fast to warm up and very quick to rebound and cool down again. This is typically why, if you do not regularly use them (such as through yoga), you’ll generally see a reduction in their flexibility and movement.
If you only focus on dynamic forms of exercise like this, you may gain some muscle strength, but you might not necessarily benefit in a wider range of motion. However, for healthy motion range around our joints, we must continue to stretch connective tissues.
Yin Yoga is fantastic for rejuvenation of the muscles, which makes it ideal for any time you are feeling stuck or a bit stiff. However, it’s also a great form of Yoga to practice if you consider yourself to be a beginner at the art of Yoga!
Physical Benefits
To understand the physical benefits, we must really look at the tissues that this form of Yoga provides. Let’s examine those a little more closely.
Fascia
The long stretches and holds will stimulate the layers of fascia within our bodies. With regular movement, nutrients increase and the flow of fascia is better. Generally, this leads to a better function in the body.
Ligaments
Ligaments connect bones to other bones. They are generally stiff bands that help to keep our joints in their place, so by their nature they restrict our movement. Yin Yoga effectively keeps these ligaments “younger” by improving their motion and ability.
Tendons
Tendons are the connective bridge between muscle and bone. Yin Yoga can help to pressurize and lengthen these tendons and this can improve their movement range.
Joints
Every physical movement will happen in the joints – but due to modern life which keeps us sedentary – fluids in the joints decrease, which can be problematic for their longevity. Luckily, Yin Yoga can keep the fluids moving.
Viscera
The functionality of the viscera can be significantly improved by applying gentle pressure for sustained periods of time now and then.
Myofascial
Flexibility of our muscles is always greatly improved when it comes to Yin Yoga processes.
Mental Benefits
Of course, it’s not just the physical aspect of our bodies that this form of yoga can help you out with. Emotionally and mentally you can benefit too! Here’s just a few ways this can happen.
Releases Stress
Stress is often stored deep within our tissues, so by performing Yin Yoga, we can help to alleviate this stress that is deep rooted in us. Sometimes, you will see students in a yoga class crying – and this is generally the reason why this happens.
Balances Your Emotions
The endocrine glands are stimulated by holding yourself in poses and this can help balance your hormones, and in turn, your emotions.
Clarity
By creating a pose and remaining within it, you are creating power of clarity to your mind. In fact, this has also been said to help with headaches.
The 4 Incredible Yin Yoga Sequences
Now it’s time for us to show you the top 4 incredible Yin Yoga sequences and what they are best for.
1. Legs And Spine
- Cat Pulling its tail (5 minutes each side)
- Half butterfly (5 minutes each side)
- Caterpillar (5 minutes each side)
- Corpse pose (2 minutes)
- Sphinx (3 minutes)
- Seal (3 minutes)
- Dragonfly (5 minutes)
- Snail (5 minutes)
- Final relaxation (10 minutes)
2. Stress Release
- Child pose (5 minutes)
- Butterfly (5 minutes)
- Cat pulling its tail (5 minutes each side)
- Caterpillar (5 minutes)
- Bridge (5 minutes)
- Dragonfly (5 minutes)
- Deer (5 minutes each side)
- Sphinx (5 minutes)
- Final relaxation (10 minutes)
3. Groin And Lower Spine
- Butterfly (5 minutes)
- Lying twist (5 minutes each side)
- Half butterfly (5 minutes each side)
- Half saddle (5 minutes each side)
- Sleeping swan (5 minutes each side)
- Caterpillar (5 minutes)
- Dragonfly (5 minutes each side)
- Frog (5 minutes)
- Final relaxation (10 minutes)
4. Whole Body
- Child pose (5 minutes)
- Caterpillar (5 minutes)
- Dragon (5 minutes each side)
- Sphinx (5 minutes)
- Seal (3 minutes)
- Frog (5 minutes)
- Cat pulling its tail (5 minutes each side)
- Sleeping swan (5 minutes each side)
- Dragonfly (5 minutes)
- Shoelace (3 minutes each side)
- Banana (3 minutes each side)
- Final relaxation (10 minutes)
Creating A Yin Yoga Sequence
At this point, you’re likely wondering how you might be able to create a yin yoga sequence. Well, as we mentioned earlier, it’s all about the intention. As the intention of this type of yoga is to stretch and stress the Yin tissues, this is where your focus has to be.
It’s important to note though that too much of this yoga can cause the wrong type of stress on the muscles, joints and elsewhere (How much yoga is too much yoga? Find out here). Therefore, it’s a good idea to ensure that you’re properly balancing what you are doing.
There are no hard and fast rules when it comes to creating your own Yin Yoga sequence, but one of the best tips we’ve ever heard is to reach the edge. Essentially, you will be feeling some discomfort, but you’re not experiencing pain.
It’s important to always remember to keep your cool with Yin Yoga too. You’re looking to remain calm and collected, and you want to ensure that you’re maximizing the benefits from the yoga experience.
Simply take it slow and devise a plan before you start and you should be absolutely fine. It might be a good idea to speak with a yoga instructor beforehand though, as they may be able to help you to devise a sequence more tailored to your needs.
As always, if you are ever unsure about performing yoga because of medical restrictions or similar reasoning, then you should always consult with your doctor first who will be able to give you much better advice and point you in the right direction.
Frequently Asked Questions
We will now cover your most frequently asked questions. Hopefully we answer all of them for you!
That’s not a fair assessment. Different forms of Yoga are important for different things, and there’s no golden rule for which form is best. However, as you have seen – this form of yoga has a huge number of benefits.
Seniors can take part in Yoga, but it’s important to know your own restrictions and capabilities. As we mentioned earlier, it’s a good idea to speak with your doctor first and get a better understanding of what you can do.
You may find it helpful to buy a bolster or a cushion for this form of Yoga. It’s not a requirement though.
The Bottom Line
And that’s all you need to know about Yin Yoga sequences which you should keep in your practice regimen! We hope our guide has been helpful for you. Good luck out there.
I created this website to help newcomers to yoga and enthusiasts alike, and to share our common passions for yoga.
- 8 Yoga Poses to Release Tight Shoulders - October 14, 2023
- 10 Yoga Poses for Kyphosis - October 14, 2023
- What are the Key Principles of Yoga Alignment? - October 14, 2023
