Yin Yoga is a calm and gentle practice where you move softly from one asana to another. This practice helps you release tension, improve mobility, and support your mental well-being. Yin Yoga deepens the connection between body and mind, calms the nervous system, and promotes balance.
Regular practice can reduce stress, enhance your focus, and increase inner peace. Yin Yoga offers you the opportunity to slow down, relax, and discover deeper well-being in your daily life.
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Yin Yoga asanas – Tutorial
We present to you the basic Yin yoga asanas as well as some slightly more challenging ones for the most advanced practitioners. Beginners should start lightly and do Yin Yoga asanas that suit you and are easy to do.
1. How to do Melting-Heart asana.
The Melting Heart Asana, also known as Anahatasana, is a pose used in yin yoga that opens the chest and heart. The name “melting heart” refers to the nature of the pose, where the body feels as though it is melting and opening deeply, particularly around the heart area.
The asana stretches the upper back and chest muscles, which can help improve posture and relieve tension. Melting Heart Asana is also calming and meditatively relaxing, which can help alleviate stress and tension, as well as improve breathing.
Thus, Melting Heart is the perfect pose when you want to deepen the area around your heart and enjoy deep relaxation in the peacefulness of yin yoga.
- Start on all fours: Begin in a tabletop position with your knees hip-width apart and hands directly under your shoulders.
- Walk your hands forward: Slowly walk your hands forward along the floor, extending your arms out in front of you.
- Lower your chest toward the floor: Keep your hips above your knees as you allow your chest to melt down toward the ground. You can rest your forehead or chin on the floor if you like.
- Breathe deeply: Take deep breaths, allowing your chest to relax and sink down with each exhale.
- Hold the asana for 2–5 min: Stay in the position for 2–3 min, or longer if it feels good. Slowly return to the tabletop position.
2. How to do Toes-Squat asana.
Toes-Squat is a pose used in yin yoga that focuses on stretching and opening the lower body. It is a challenging pose because it requires balance, but it offers many benefits, especially for the feet, ankles, and knees. Toes-Squat is an excellent practice for improving leg strength and the mobility of the knees and ankles.
Deep breathing can help you relax and sink deeper into the pose. Breathing plays an important role because the pose can feel intense, especially in the feet and ankles.
Toes-Squat can help relieve tension in the lower body, especially if you spend a lot of time standing or walking throughout the day. The pose requires focus and balance, so it can also help develop mental presence and concentration.
- Start on all fours: Begin in a tabletop position with your knees hip-width apart and hands directly under your shoulders.
- Tuck your toes under: ensuring that the balls of your feet and all your toes, including the pinky toes, are pressing into the floor.
- Lower your hips gently onto your heels: keeping your back straight and shoulders relaxed, and rest your hands on your thighs or on the floor for support.
- Take deep breaths: allowing your feet and toes to soften into the stretch with each exhale while keeping your upper body relaxed.
- Hold the pose for 2–3 minutes: or longer if it feels comfortable, then lean forward to return to a tabletop position, untuck your toes, and gently stretch the tops of your feet.
3. How to do Ankle-Stretch asana.
Ankle-Stretch is a yin yoga pose that specifically focuses on stretching and opening the ankles, as well as improving mobility. This pose is also an effective practice for relieving tension in the lower body. The Ankle-Stretch pose can be particularly beneficial if you feel tightness in your legs or ankles, for example, due to prolonged standing or walking.
In the pose, you breathe deeply and calmly. Deep and steady breathing helps you relax and sink deeper into the stretch. If you experience pain at first, ease off the position slightly.
Ankle-Stretch is therefore an excellent pose that provides a stretch for the feet, ankles, and calves. It can help relieve tightness and tension that may have built up throughout the day.
- Start in a kneeling position: with your knees hip-width apart and the tops of your feet resting flat on the floor.
- Sit back onto your heels: allowing your body weight to rest fully on your ankles, creating a gentle stretch along the tops of your feet and ankles.
- Keep your back straight and shoulders relaxed: placing your hands on your thighs or by your sides for balance.
- Take deep breaths: relaxing into the stretch with each exhale and allowing your ankles to adjust gradually to the sensation.
- Hold the pose for 2–3 minutes: or longer if it feels good, then lean forward to release the pressure on your ankles and return to a kneeling position.
4. How to do Butterfly asana.
The Butterfly Asana is a common pose in both yin yoga and traditional yoga that focuses on opening the hips, inner thighs, and lower back. This pose is particularly calming and provides a deep stretch, making it an excellent practice for relaxing both the body and the mind.
The Butterfly Asana can help relieve tension and tightness, especially if you have a desk job or spend a lot of time sitting. The pose stretches the lower back, which can help improve posture and alleviate lower back pain or tightness.
This asana is soothing and can help reduce stress and anxiety. Prolonged holding of the pose activates the parasympathetic nervous system, promoting relaxation in the body.
Therefore, Butterfly Asana is an excellent choice if you want to open the hip area, improve mobility, and deepen both physical and mental relaxation. It is also easily adaptable to different levels and suits yogis of all abilities.
- Sit on the floor: with your legs extended straight out in front of you and your spine tall.
- Bring the soles of your feet together: allowing your knees to drop outward, and pull your feet in toward your pelvis to form a diamond shape with your legs.
- Hold your feet with your hands: or place your hands on your ankles or shins, keeping your spine long and chest open.
- Take deep breaths: relaxing your hips and thighs with each exhale, and allow gravity to gently deepen the stretch.
- Hold the pose for 2–3 minutes: or longer if it feels comfortable, then release by bringing your knees back together and extending your legs in front of you.
5. How to do Half-butterfly asana.
The Half-Butterfly pose is a yoga practice often included in yin yoga and restorative yoga. This pose helps stretch the hips, lower back, and thighs, and it can promote relaxation of the body and energy flow.
In this pose, you should avoid forcing the body; the goal is relaxation, not pushing or straining. If you feel discomfort in your lower back, try sitting on an elevated surface, such as a folded blanket.
- Sit on the floor: with your legs extended straight out in front of you, keeping your spine tall.
- Bend one knee: and bring the sole of your foot to the inner thigh of your opposite leg, allowing the bent knee to drop outward.
- Extend your arms forward: toward the straight leg, hinging at the hips, and let your hands rest on your shin, ankle, or foot.
- Take deep breaths: relaxing your back and hips with each exhale, and allow your body to gently fold deeper over the extended leg.
- Hold the pose for 2–3 minutes: or longer if it feels comfortable, then slowly rise back up, switch sides, and repeat with the opposite leg.
6. How to do Caterpillar asana.
Caterpillar pose is a yin yoga posture that focuses on stretching the back, hamstrings, and lower back while promoting relaxation of both the body and mind. This forward fold is a simple yet deeply meditative practice that can help release tension and enhance flexibility.
Caterpillar pose improves pelvic mobility, encourages energy flow, and alleviates tension in the pelvic area. If your hamstrings feel tight, you can place a cushion or yoga bolster under your knees. Avoid forcing your body into the stretch—let gravity do the work for you. Keep your breath steady and deep throughout the pose.
Caterpillar pose is an excellent choice when you want to slow down and deepen the connection between your body and mind.
- Sit on the floor with your legs extended: straight out in front of you and your spine straight.
- Gently fold forward from your hips: allowing your torso to drape over your legs while keeping your knees soft or slightly bent.
- Let your hands rest: on your thighs, shins, ankles, or the floor, and allow your head to relax toward your knees or legs.
- Take deep breaths: relaxing your back, hamstrings, and calves with each exhale, and let gravity guide you deeper into the stretch.
- Hold the pose for 2–3 minutes: or longer if it feels good, then slowly roll up to a seated position, one vertebra at a time.
7. How to do Snail 1 asana.
Snail 1 pose is a deep yin yoga forward bend that stretches the spine and stimulates the body’s nervous system. This pose resembles the well-known Karna Pidasana (Ear-to-Knee Pose) in yoga but is performed in a more relaxed and passive manner, focusing on calming the body and mind.
In Snail 1, use a folded blanket under your shoulders if you want to reduce pressure on your neck. Ensure your neck remains in a neutral position without excessive strain. Avoid this pose if you have neck injuries, high blood pressure, or spinal issues. Do not force your body—Snail Pose is meant to be a passive stretch.
The practice helps relieve tension and improves spinal flexibility. It has a calming effect on the parasympathetic nervous system, which can reduce stress and support recovery of both body and mind. Snail 1 pose is a powerful practice, particularly suited for final relaxation or deep yin yoga sessions.
- Lie flat on your back: with your arms resting at your sides and your legs extended straight on the floor.
- Lift your legs overhead: engaging your core, and slowly roll your spine off the floor until your legs reach toward the space behind your head.
- Rest the tops of your feet on the floor behind you: or as far as your flexibility allows, and keep your hands either on your lower back for support or resting on the floor.
- Take deep breaths: relaxing your back, shoulders, and neck with each exhale, and allow your body to settle into the position without straining.
- Hold the pose for 2–3 minutes: or as long as it feels comfortable, then gently roll your spine back down onto the mat, one vertebra at a time, and rest flat on your back.
8. How to do Snail 2 asana.
Snail 2 pose is performed almost the same way as Snail 1 pose. In Snail 2, the knees are brought closer to the floor or to the sides of the head, shifting more focus to the cervical spine and neck. This pose is deeper and may feel more intense in the neck and spinal areas.
The pose emphasizes stretching the neck and upper back. It is a more intense version that requires greater mobility and caution. Snail 2 can help release deep tension but requires careful listening to the body. It is suitable for more experienced practitioners or those accustomed to the intensity of yin yoga poses.
- Lie on your back: with your arms relaxed by your sides and your legs extended straight on the floor.
- Lift your legs overhead: engaging your core, and roll your spine off the floor, allowing your legs to extend behind your head.
- Bend your knees and rest them near or on the floor: on either side of your head, keeping your hands on your lower back for support or resting them on the floor.
- Take deep breaths: softening your neck, back, and shoulders with each exhale, and allow the natural weight of your legs to deepen the stretch.
- Hold the pose for 2–3 minutes: or as long as it feels comfortable, then slowly roll your spine back down onto the mat, releasing the pose gently and resting on your back.
9. How to do Dragon 1 asana.
Dragon 1 pose is a powerful yin yoga hip opener that targets the hip flexors, quadriceps, and pelvic area. This pose helps deeply open the body and increase mobility in the hips. Avoid this pose if you have knee or hip injuries.
Dragon 1 is a strong yet beneficial practice that can bring a sense of lightness to the body and release deep tension. A deep hip opener like this can help release stress and emotions stored in the body.
Do not force your body into the pose—hip opening happens gradually. Keep your breath calm and steady to allow the body to relax and the stretch to deepen.
- Start in a tabletop position: with your hands under your shoulders and your knees under your hips.
- Step one foot forward between your hands: placing it flat on the floor, with your knee aligned over your ankle.
- Slide your back knee slightly behind your hips: keeping the top of your back foot or your toes resting on the floor, and let your hips sink forward and down.
- Take deep breaths: relaxing your hips and thighs with each exhale, and adjust the depth of the stretch as needed by moving your front foot forward or backward.
- Hold the pose for 2–3 minutes: or longer if it feels comfortable, then slowly return to the tabletop position and switch sides to repeat on the other leg.
10. How to do Dragon 2 asana.
Dragon 2 pose is a deeper version, where the front leg is brought further forward and the back leg is stretched more intensely. The hips sink deeper toward the floor, and one hand is placed behind the back.
This pose requires more balance and mobility than Dragon 1. Dragon 2 is suitable for slightly more advanced practitioners who are looking for a deeper stretch and a more intense practice.
- Start in a low lunge with one foot forward: your front knee stacked over your ankle, and your back knee resting on the floor.
- Place one hand on your knee and the other one behind your back: walking the front foot slightly outward to create more space for your hips.
- Lower your hips toward the floor: letting your back leg relax and your pelvis sink deeper into the stretch, keeping your spine long.
- Take deep breaths: softening your hips and inner thighs with each exhale, and, if comfortable, lower onto your forearms for a deeper stretch.
- Hold the pose for 2–3 minutes: or longer if it feels good, then return to the starting position and switch sides to repeat on the other leg.
11. How to do Twisted-Dragon asana.
Twisted Dragon pose is a yin yoga version of the traditional Dragon pose, but with added rotation, which brings depth and increases the stretch. This pose opens the hips and hip flexors, while also activating the spinal rotation, improving spinal mobility and relaxing the body.
Twisted Dragon offers a deeper stretch, particularly in the quadriceps, hip flexors, and back. If you can’t reach the floor with your hand or don’t feel the rotation deeply enough, you can use yoga blocks to support your hands. If your knee feels uncomfortable, you can place a soft cushion under it. If you want to deepen the rotation, you can bring your hand behind your back and grab the toes of the front foot.
Do not force the rotation. The twist should be done gradually and according to your body’s limits—do not push yourself too deep. Deep breathing helps you relax and allows the stretch to deepen. Avoid this pose if you have back or neck injuries. Adding rotation can put too much pressure on certain areas if you have a back or neck injury.
- Start in a low lunge with one foot forward: your knee stacked over your ankle, and your back knee resting on the floor.
- Place both hands on the inside of your front foot: and walk your front foot slightly outward to create more space for your hips.
- Lift your back knee off the floor and rotate your chest toward the front leg: placing the opposite hand on the ground for support while reaching your other arm upward or resting it on your
- Take deep breaths: allowing the twist to deepen with each exhale, while keeping your back leg strong and your hips softening toward the floor.
- Hold the pose for 2–3 minutes: or longer if it feels comfortable, then gently release the twist, lower your back knee, and switch sides to repeat on the other leg.
12. How to do Dragonfly asana.
Dragonfly is a yin yoga pose that primarily stretches the inner thighs, hip flexors, and lower body. It is a calming and deep stretch that improves mobility in the pelvic area and can help relieve tension.
The Dragonfly pose also opens the spine and chest, especially when bending forward. The pose promotes relaxation and can help alleviate body tension. You can use yoga blocks for support and place them under your knees. Do not force the stretch. Allow the body to open gradually, breathing deeply and calmly.
- Sit on the floor with your legs extended out wide in a V shape: keeping your spine tall and your toes pointing upward.
- Place your hands on the floor in front of you: supporting yourself as you begin to fold forward from your hips.
- Allow your torso to gently lower toward the ground: keeping your back long, or let it round naturally if that’s more comfortable.
- Take deep breaths: relaxing your hips, inner thighs, and lower back with each exhale, and let gravity guide you deeper into the stretch.
- Hold the pose for 2–3 minutes: or longer if it feels comfortable, then slowly rise back to a seated position, bringing your legs together gently to release.