Yin Yoga 101 | A Full Guide. 

If you have watched some movies from China, you must have seen this type of religious symbol

It’s called Yin and Yang. 

In Chinese philosophies, Yin and Yang describe the forces which are interconnected but opposite to each other.  

There are many characteristics that each other represents.  

Out of which Yin represents Rest whereas Yang represents Movements

And Yin Yoga is all about the rest. But this rest is not referring to the cozy rest.  

Besides, it is that rest that you have to find while holding the yin yoga asana.  

When doing yin yoga, you have to hold the asana for a longer duration as compared to another asana.  

Here, while holding the asana you have to make your body feel better, not aching.  

In this article Yin Yoga 101, we will be discussing all things related to it.  

So, without wasting your time let’s jump into it. 

What is Yin Yoga? 

Yin Yoga is a slow-paced yoga asana. In simple words, it is a low-intensity workout but with great benefits.  

In Yin Yoga asana you have to hold the position for a little longer than in a normal yoga asana.  

Like in Vinyasa yoga we move one pose to another pose in a flow but in yin poses, we have to hold that asana for a minute or 2.  

With the time of practicing, you can even hold it for over 5 minutes in a single posture.  

When holding the Yin asana for a long time can give you some body pain.  

So, as we discussed above Yin represents rest, that’s why you have to make yourself feel like you’re resting while doing the Yin asana.  

This means you have to be calm and think like you’re meditating. Which will help you to lose weight easily with it.  

Yin yoga mainly works on the applying stress on connective tissues of the body the tendons, fasciae, and ligaments to increase circulation in the joints and improve flexibility 

Also, Yin Yoga poses are mostly seated or supine poses focusing on deep stretches. 

If we do a little comparison between Yin and Yang Yoga you can see that both are opposite to each other.  

Yin poses are calmer and longer-held postures that reach deeper muscle tissues.  

Whereas Yang poses, on the other hand, are considered to be warmer, more energetic postures, and held for shorter periods. 

But other than this, having the best way of starting is most needed.  

So, next is the simple way of starting Yin Yoga.  

How to start? 

Starting off with Yin Yoga is a little headache. Because Yin Yoga is mostly done by using props.  

Here is the pic from yinyoga.com. Here you can also read in detail about how to use these props. There is a list of props, you can gather according to your availability.  

And, try to do it in an open room, not in a closed or heated room. For more, you can try to do it in an open space like the terrace.  

Most of the yin yoga poses are done seated or lying on your back or stomach. But the only lead is to hole the asana for a longer duration. 

And using these props will help you not to feel discomfort during asana.  

The main key is when you’re in the asana, you have to still and try to avoid fidgeting as much as you can.  

To lose weight or to get better with yin yoga you must have to push yourself. 

Push in the sense you have to feel yourself to a point where you feel a deep sensation (known in yogi terms as “comfortable discomfort”) that helps stretch your fascia and ligaments.  

However, you should never stretch to the point of pain.  

Also, most importantly focus on your breathing as it is an important component of yin yoga, too, because it gives you something to focus on in the more difficult and uncomfortable postures.  

Benefits of Yin Yoga 

  • Calms and balances the mind and body 
  • Reduces stress and anxiety 
  • Increases circulation 
  • Improves flexibility 
  • Releases fascia and improves joint mobility 
  • Balances the internal organs and improves the flow of chi or prana 

Types of Yin Yoga  


Butterfly pose or asana helps you to get your spine and hamstrings stretched.  

Joints Affected: Hips and lower spine. 

Recommended Hold Times: Three to five minutes.  

How to get started: Sat on the mat with your feet straight, and join your feet.  

Then grab your feet and slowly bend your spine, bend your spine until your forehead is near your feet. Like in the picture.  

If you have a belly, it will ache in the starting but with practice, it will be fine.  

You can read this article for more information about this asana. Click Here. 

Wide-kneed Child’s Pose 

Child pose can help your hamstring to get stretched and help in removing belly fat. Along with making your digestion effective.  

Joints Affected: The spine and ankle. 

Recommended Hold Times: Three to five minutes. 

How to get started: Sat on your heels, take your arms up and slowly bend down by moving your hips.  

Bring your chest to your thighs and your forehead touching the ground.  

You can read this article for more information about this asana. Click Here. 


Sphinx pose or asana is mainly designed to get your back and spine stronger. Along with the neck. 

Joints Affected: Lower spine and neck.  

Recommended Hold Times: Two to five minutes. 

How to get started: Lie down on the mat with your face toward it.  

Stretch out your legs and make your elbows parallel to your chest. Gently push your arms and lock your body look in the picture. 

You can read this article for more information about this asana. Click Here.  


The Caterpillar pose can effectively remove your belly fat, along with stressing your back and making your digestion effective.  

Joints Affected: The spine and the stomach.  

Recommended Hold Times: Three to five minutes or more. 

How to get started: Sat on the with your feet stretched out forward.  

Then gently bend your spine and try to hold your feet with your hands. Do not push extremely.  

For an easy way put a pillow below your butt. As it will incline your body which will be easier to hold your legs.  

You can read this article for more information about this asana. Click Here.  

What set yin yoga apart from modern yoga?

The main difference is that modern yoga mainly focuses on weight loss and gaining muscularity. In other words, we can say that modern yoga mainly focuses on fitness. 

And In Yin Yoga or we can say traditional yoga makes you feel good – calmer, lighter, better. 

Another difference is that we take modern yoga as a warm-up. As like we discussed above modern yoga mainly focuses on fitness.  

It is not more than 30 minutes or so. But if do yin yoga, there is no time limit, like the above-discussed asana. 


Yin Yoga is a form of yoga that focuses on deep, slow stretching and meditation.

It can be a great way to relax and unwind, but it also has many health benefits that can help with stress, anxiety, depression, and more.

If you’re interested in trying out this form of yoga but aren’t sure where to start, this guide will help get you started! We’ve included links below for more information about each step of the process.

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