You are at the beginning of your Yin yoga practice for today, two minutes pass on the first pose and you catch yourself bargaining with the clock. The thoughts rush into your mind, you start planning your next meal, you want to get out of the pose, your hips feel a steady stretch, and staying still feels like the hardest thing on earth. 

How can such a slow practice feel so intense? And why, is it so beneficial? Because those long, quiet holds are opportunities for you to notice sensations and habits that movement can easily distract you from. 

The intention of understanding what happens in those minutes, can make your first Yin class a much more welcoming experience.

So… what is Yin yoga?

Yin yoga is a slow, mostly floor-based practice that uses relatively passive poses held for several minutes. Props like bolster, belt or blocks can be useful during Yin yoga practices to help you find a comfortable, sustainable position.

Classes often focus on the hips, pelvis, inner thighs and spine and are intended to give you calm, relaxed time with yourself. Stretching is also a part of the experience. Practitioners often find Yin yoga meditative; because it helps with breath awareness and attention to what arises. At Ulu Yoga, we describe this invitation simply:

Yin yoga is such a beautiful practice of diving into stillness, a gateway into presence.

Why are Yin yoga poses held so long?

Typical holds last three to five minutes, although beginners can start with shorter periods, such as one minute; and practitioners may prefer holding it for longer. Duration depends on the pose, your experience and how you feel.

Reducing movement and muscular effort allows a sustained, moderate load while giving you time to observe the sensations in your body and practise stillness.

Enter gently, leave room to adjust, and let comfortable breathing guide you as you melt into the pose. Be careful with the longer holds, listen to your body and exit the pose when necessary.

Yin yoga can be challenging for your mind, as well as your body

The initial stretch may soften, remain steady or become stronger. A position that feels manageable at first can become too intense later.

Meanwhile, your mind may wander. You might feel peaceful, impatient, bored or surprisingly emotional. There is little movement to occupy your attention.

But from a mental perspective and from an inner perspective, it can actually be much, much more challenging.

You can notice the urge to fidget without immediately following it. You can also open your eyes, change position or rest whenever you need.

What does Yin yoga do to your body?

Yin invites you to listen to your body with patience. As you settle into a pose, just notice where you can soften, where support from props could help, and when you need to ease out. A cushion beneath your hips or a blanket under your knees can make that stillness feel more accessible.

The long holds gently help you work with muscles and surrounding connective tissues, including fascia. Regular stretching can help you find more freedom in your movement, although research on Yin’s specific effects on fascia remains limited. (Find the research here: Stretching research.)

Stillness also offers space to meet yourself as you are. Some days you might feel peaceful; and in others you might come back to mat with a busy mind. Both have space in the practice, so don’t let it hold you back. A research suggests that Yin yoga can help with anxiety and sleeping problems. Even though the evidence remains limited; it is worth trying. (The mentioned research:  Yin yoga study.)

Yin yoga vs Restorative, Vinyasa and Hatha yoga

There are different ways to do yoga, so you can choose any style you need according to the day you’re having. 

Yin is more stretching focused while staying present with your breath and sensations are the primary goals, whereas restorative yoga surrounds you with support, minimising effort and stretch sensation so your body can rest. The props (blankets, blocks and bolsters) have a place in both.

Vinyasa yoga is a dynamic style and it brings breath and movement together in flowing sequences. Hatha yoga is an umbrella term, describing physical yoga. A class labelled Hatha usually combines active standing and seated postures with breath awareness, holding each pose for several breaths.

What happens in a Yin yoga class?

When you arrive to the class, you first feel the floor beneath you, pay attention to your natural breath that day, and allow yourself a little time to settle on the mat. Your teacher may offer gentle movement to warm up the body before guiding you into still poses.

You stay for several minutes in each pose, with support and shorter holds available. Between poses, you come out slowly and carefully; and rest in a neutral position. These “rebound” moments give you space to notice how you feel before going into another pose.

The class usually closes with final relaxation in savasana or a short meditation.

Common Yin yoga poses

Each pose offers an opportunity to explore what feels supportive today. You may recognise familiar shapes with different names, reflecting how their intention and execution change in Yin.

• Baddha Konasana (Butterfly pose): sit with your soles together, exploring a gentle forward fold with support beneath your knees.

• Anjaneyasana (Dragon pose): find a low lunge, cushioning your back knee and resting your hands on blocks.

• Paschimottanasana (Caterpillar pose): fold over extended legs, keeping your knees soft and supporting your torso as needed.

• Eka Pada Rajakapotasana, forward-fold variation (Sleeping Swan pose): explore a supported, pigeon-like shape; ask about a reclining figure-four alternative if your knees feel uncomfortable.

• Upavistha Konasana (Dragonfly pose): sit with your legs apart, choosing a comfortable width and allowing your knees to bend.

• Salamba Bhujangasana (Sphinx pose): lie on your belly with forearms supporting a gentle backbend, adjusting the height for comfort.

• Jathara Parivartanasana, supported variation (Supported Twist pose): recline and let your knees turn to one side, resting them on cushions.

Please don’t hesitate to ask for help from the teacher to help you find a version that suits your body, if necessary.

Should Yin yoga hurt?

Absolutely not. Yin yoga should feel manageable. A stretch may feel strong at first, but it should resolve in time; you should feel able to breathe comfortably and stay in control of your position.

Sharp pain, joint pain, numbness, tingling, burning or electric sensations are signals to ease out immediately.

Don’t ever force a pose. Take a smaller shape, add a bolster or rest when it gets too intense. Yin yoga may bring out emotions that has been stuck in your body so it is totally normal if you feel like crying after a pose.

Is Yin yoga good for beginners, and how often should you practise?

It is suitable for beginners and the frequency depends on your availability and your needs. Don’t be surprised if you begin with tight hips, a wandering mind, plenty of questions and find it hard to keep it still at first. Choose a beginner class where your teacher offers support and clear guidance. Leave room for yourself to explore how it feels.

Yin yoga is a great practice for anyone looking for a slower practice, active people that want to balance an intense training, or students curious about meditation. Give it a try, have a rhythm like one or two sessions a week, then adjust it according to how you feel afterwards. Keep active movement and strength work alongside your quiet practice.

As we remind our students: in order to achieve balance, we all need different amounts of yin and yang within ourselves because our balance looks different.

So we invite you to find your amount of Yin need and go for it. 

Take it a step further…

If you feel drawn to explore further, Ulu Yoga’s Yin yoga training offers a way to deepen your understanding and learn to guide others with care.

The training takes place in our ocean view shala near Bingin Beach.

A 4 day, 30 hour option and a 6 day, 50 hour option are available. The longer training offers more time to explore both the personal practice and the teaching of Yin yoga.

Reach out to us on info@uluyoga.com for further guidance or any questions you have around Yin Yoga! We are always here to support you. Namaste.