Yin Yoga Exercises

Yin yoga focuses on long, deep holds in poses to stretch the connective tissue instead of the muscles. Paul Grilley, who popularized this style of yoga, claims that the connective tissue is the site of energy meridians that run through the body. In yoga, these pathways are called nadis. Grilley advises holding yin poses for one to five minutes each, both to stretch the physical body and to keep energy flowing through the nadis.

  1. Dragon Pose

    • This pose will be familiar to runners. Begin on hands and knees. Step the right foot forward between the hands. Scoot the left knee back far enough to feel a stretch in the groin. You can leave your hands on the floor, or lift them up to the right thigh to intensify the stretch. Spend an equal amount of time on each side, about one to five minutes.

    Square Pose

    • Sit cross-legged on the floor. Arrange your right shin on top of your left, as parallel as possible. The right ankle should rest on the left thigh, close to the knee. Lean forward to stretch the right hip and the lower back. Like all yin poses, the idea is to hold for a fairly long time, so there's no hurry to stretch far. Let yourself ease into it. Hold for one to five minutes on each side.

    Saddle Pose

    • This pose stretches the quadriceps and arches the lower back. Some people find it strains the knees, so approach saddle with care. Start from a kneeling position. You can either sit back on your feet with your knees spread, or sit between the feet. You may need to sit on a yoga block or small cushion to take pressure off the knees. Start lowering yourself back toward the floor, moving slowly. You may lean back on your hands or elbows, or you may be able to bring your shoulders to the floor. Start out conservatively here, holding the pose for a minute or less. Over time, you may work up to a five-minute hold. Use your abdominal muscles to lift yourself out of the pose.

    Forward Bend

    • Sit with your legs straight out in front. Leaning forward, see if you can reach your feet or ankles. If not, allow your hands to land where they fall. Relax your thighs as you lean forward, letting the back round. The knees may bend slightly. This pose stretches the hamstrings and spine. Hold the pose for up to five minutes.

    Seal

    • The yin practice includes a lot of forward bends. Seal pose balances your practice by arching the back and stretching the front of the body. Begin by lying on your belly. Arms are outstretched in front, shoulder distance apart. Slowly straighten the elbows, coming up into your back bend. You can adjust the intensity by moving the hands farther away to make it easier, or moving them closer for a more pronounced stretch. Hold for one to three minutes.