A Yin practice is less about collecting poses and more about giving each shape time. Use plenty of support and come out of a hold if sensation becomes sharp or nervy.
This sequence is designed to spend longer in supported, mostly still shapes. It gives you a clear order to follow while leaving room to shorten holds, use props or skip anything that does not suit your body today.
Before you begin
Time: about 30 minutes. What you need: Yoga mat; blocks, bolster or cushions recommended. You do not need to complete every position for the practice to “count”. Set up enough space to move comfortably and keep any useful props within reach.
Yin is not a test of how much sensation you can tolerate. Use props, reduce the range and come out of a shape if sensation becomes sharp, electrical or concentrated in a joint.
Sequence
- Butterfly, 3 minutes.
- Slow transition and neutral seated pause, 1 minute.
- Dragon / Low Lunge variation, 2 minutes each side.
- Half Butterfly, 3 minutes each side.
- Shoelace or easy cross-legged fold, 2 minutes each side.
- Reclined Figure Four, 2 minutes each side.
- Supine Twist, 2 minutes each side.
- Savasana, 3 minutes.
How to pace the practice
Let the breath be a guide rather than a stopwatch. In flowing sections, use a pace that allows you to arrive in each shape before leaving it. In held poses, come out earlier if the breath becomes strained or you start bracing unnecessarily.
Make it work for you
Keep the range modest, use blocks or a chair when they make the floor easier to reach, and take an extra breath before transitions. You can also remove any pose that feels confusing and repeat a simpler one instead.
On a low-energy day, reduce the number of repetitions and make the final resting position longer. If you want a little more movement, repeat the central section once rather than adding unfamiliar poses at random.
What to pay attention to
A useful practice should leave you with information about how you are moving today. Notice where you can breathe easily, where you are gripping, and whether a prop or smaller range improves the pose. That feedback is more valuable than making the sequence look a particular way.
Practice note: This is general yoga guidance, not individual medical care. Work within a comfortable range and stop if you experience pain, numbness, dizziness, unusual shortness of breath or any symptom that concerns you.