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yin yoga poses pdf for relaxation & stress relief

Yin Yoga Poses for Relaxation and Stress Relief

By YogaNo Comments

Yin yoga is the practice of pure and complete stillness. In a yin class, poses are typically held twice or even three times as long as in a vinyasa yoga class. The idea is that when held, these poses help us stretch the connective tissues, or fascia, of the body. This is a great method for enhanced mobility and flexibility with both the joints and muscles!

In this week’s Weekly Class Theme, we’ve compiled a few popular yin yoga poses for relaxation and stress relief. They can be practiced as a sequence in a yin yoga class, or separately as needed. These poses not only target the fascia, but they allow for the mind to quiet and still, finding peace, solitude and relaxation — no matter where you are.

6 Yin Yoga Poses for Relaxation & Stress Relief

1. Sukhasana Side Stretches (Easy Seated Pose with Lateral Stretch)

Begin in a comfortable cross-legged position. Rest your hands on your knees, sit tall, and take a few deep breaths.

When you’re ready, place your right hand on the floor beside you and sweep your left arm overhead, gently leaning to the right. Feel the length along your left side body, from hip to fingertips. Breathe deeply, letting your rib cage expand and soften. Stay for 1–2 minutes, then switch sides.

Benefits: Side stretches open the intercostal muscles between your ribs, helping you breathe more deeply and releasing tension stored around the chest and shoulders.

2. Child’s Pose (Balasana)

From your seated position, shift onto your hands and knees, then bring your big toes to touch and your knees wide. Sink your hips back toward your heels and rest your forehead on the mat or a cushion.

Extend your arms forward or place them by your sides—whichever feels more restful. Stay here for 3–5 minutes, breathing slowly and fully.

Benefits: Child’s Pose calms the nervous system, eases lower back tension, and provides a sense of safety and grounding—perfect for melting away stress.

3. Puppy Pose (Uttana Shishosana)

From all fours, walk your hands forward while keeping your hips stacked above your knees. Lower your chest and forehead toward the mat, allowing your heart to melt down.

Hold for 2–3 minutes, breathing deeply into your chest and shoulders.

Benefits: Puppy Pose gently opens the heart and shoulders, areas that tend to tighten during stressful times. It’s also deeply soothing for the upper spine.

4. Seated Spinal Twist (Ardha Matsyendrasana)

Sit tall with both legs extended in front of you. Bend your right knee and cross your right foot over your left thigh. Place your right hand behind you for support and your left elbow on the outside of your right knee.

As you inhale, lengthen your spine; as you exhale, gently twist to the right. Hold for 1–2 minutes per side.

Benefits: Twists detoxify the body by stimulating the digestive organs and spine, helping release stored emotional tension and energy blockages.

5. Caterpillar Pose (Seated Forward Fold)

Sit with your legs extended in front of you. As you exhale, slowly fold forward, rounding your spine and letting your head and arms relax. Use a bolster or pillow under your chest if needed.

Stay for 3–5 minutes, allowing gravity to gently deepen the stretch.

Benefits: Forward folds are naturally calming. They activate the parasympathetic nervous system—your body’s “rest and digest” mode—helping to ease anxiety and quiet the mind.

6. Legs Up the Wall (Viparita Karani)

End your practice with this ultimate relaxation pose. Lie on your back near a wall and extend your legs up, letting your arms rest by your sides. Close your eyes and breathe deeply for 5–10 minutes.

Benefits: This gentle inversion promotes circulation, relieves tired legs, and supports your body’s natural relaxation response. It’s a simple yet powerful way to release tension and restore balance.

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November 4, 2025
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The Best Yoga Apps For At Home Practice

Ranking The 20 Best Free Yoga Apps in 2025

By Online YogaNo Comments

Today's Best Yoga Apps For Practicing At Home

We’re pretty fortunate to have a TON of yoga apps available today. It can be a little daunting to find one that aligns with your interests, goals, experience level or tastes. Are you looking for live classes, or beginner guidance? Is there a specific style or intensity level you prefer? Music? Fitness tracking? There’s a lot of options available with different niches or target audiences, but fortunately I’ve outlined all of this and more for you below.

In This Article:

1. Yoga app vs. YouTube?
2. Ranking criteria
3. Overview of the best free yoga apps
4. Full list + reviews of the best free yoga apps
5. Common Questions/FAQ

What's the difference between a yoga app and free yoga classes on YouTube?

With so many online yoga classes available on YouTube, why should you even bother with a free yoga app? While yoga on YouTube is a quick and easy option for somebody looking to get a class in, there’s plenty of reasons why a free yoga app would be preferable. Apps have better functionality for guidance, customization, tracking, navigation and goal-setting. The functionality within yoga apps make it a lot easier to filter and browse options to find the perfect class based on your goal, experience level, duration or interest. You also don’t usually have to deal with ads and will get better music integration than you’d find with YouTube classes.

In this article, I’ll parse through this vast landscape to give you insight on what different apps offer and ultimately a full list of the best free yoga apps.

What should you look for in a yoga app?

Let’s take a look at the criteria we used to rate each app and compile our ultimate list. Each app was ranked across a set of criteria which was converted to a numerical value and ultimately scored out of 45 points.

For example, the criteria “class video quality” was ranked on a scale of 1-5, with 1 being the lowest and 5 being the highest. Apps that scored a ‘1’ for this criteria just had animations or a timed sequence of poses, while apps that scored a ‘5’ had high definition video and settings to control things like the music volume separate from the instructor’s voice.

Here is the scoring criteria used to rate the best yoga app:

  • How Many Free Classes Are Available?
  • What’s The App Store Ranking?
  • Are There Live Classes?
  • How Is The Class Video Quality?
  • Is There Goal-Oriented Content?
  • Are There Custom Filtering Options?
  • Are There Specific Programs Focused on Beginners?
  • Do Classes Have Music & Customization?
  • Is There a Library Of Yoga Pose Tutorials?
  • Are There Focused Educational Courses?
  • Does The App Have Fitness Tracking/Apple Health Or Google Fit Integration?
  • Are There Ads In The Free Version?

Let’s quickly look at this criteria in more detail and some considerations for ranking the top apps. Or you can scroll on down below to check out our full list of the 20 best free yoga memberships.

 

Free Yoga Membership App Options

What are you actually getting for free? Some yoga apps are simply free to download but require a paid membership to take classes. Others have ads with their classes or have free previews but don’t allow you to view a full class until you subscribe. Some yoga apps allow you to take 1 or two classes for free, and others have hundreds of free classes. This seems like important information, so we’ll definitely highlight what each yoga app provides for free in addition to what you get with a paid subscription.

This criteria was worth 1-3 points in our score.

 

Reviews & Ratings

One big consideration we’ll look at is social proof. What are the app’s users saying? Has the app received any notable press or accolades from reputable thought-leaders or publications?  Outside of comparing functionality and content options, this is the most direct way to measure an app’s ranking because it draws from a diverse range of opinions and experiences.

Since all of the apps reviewed had at least a 4 rating in the US app store, we looked at the decimal place to get a more meaningful calculation. For instance, a 4.9 rating was given a score of ‘9’ in the ranking calculation.

 

Does The Yoga App Have Goal-Oriented Practices Or Functionality?

Many yoga apps will design content or functionality around goals like weight loss, flexibility, or stress relief. Other apps simply provide classes without highlighting a specific outcome. If you have a particular goal in mind, this is an important consideration. For example, apps that are strictly focused on weight loss might have functionality for counting calories or tracking progress around that goal which could be helpful.

This criteria was worth 1-3 points in our score.

 

Can I Customize My Practice With This Yoga App?

Yoga has a diverse landscape of formats with different intensity levels, frameworks, and desired outcomes. It can be tough to find what you’re looking for if there’s a lot of content and you have something specific in mind. In order to easily find a class, you’ll want to be able to apply multiple filters to customize results based on your interest. For example if you only have 30 minutes and you want to find a quick Vinyasa class designed for beginners, can you do that? Or do you need to browse through a massive library to find that class.

Some of the things to consider in terms of content & customization:

  • Can I customize my practice based on experience level, styles, formats or outcomes?
  • Does this app have different instructors with unique areas of expertise, or just one instructor?
  • Can you customize the class duration based on your availability or does this app target a niche with shorter classes?
  • Is there any additional content included within the app that’s not typically found elsewhere?

This criteria was worth 1-3 points in our score.

 

Does This Yoga App Have Health & Fitness Tracking Available?

The rise of fitness tracking has been swift and pervasive. You don’t need to have a wearable fitness tracker to take advantage of this either. Apple Health and Google Fit integrate directly with a lot of apps and offer some cool functionality without needing a wearable device. Even if you’re just starting out and don’t plan on using this functionality today, it’s nice to know where it’s available in case you adopt it down the road as your practice gains momentum.

This criteria was worth 1-3 points in our score.

 

Does This App Have Live Online Yoga Classes?

I know a lot of people that find it easier to commit to an online practice when there are live classes held at a specific time. There’s something special about joining a live yoga class and taking part in a shared community experience. For many, it’s a motivational factor and a key requirement in their search for online yoga classes.

This criteria was worth 1-3 points in our score.

 

Are There Beginner-Friendly Yoga Programs or Guidance?

If you’re just getting started on your yoga practice, this one is key. For true beginners, you’ll want an app that goes beyond simply providing beginner level classes. Look for an app that includes elements of educational content that can help you get started on your journey. You can learn a lot in beginner level classes, but having supplemental learning content can make a big difference. As example of this could be something as simple as having a set of tutorials to learn different yoga poses.

This criteria was worth 1-3 points in our score.

 

Pose Tutorials & Guidance

Whether you’re a beginner looking to learn the basics of each yoga pose, or a more experienced yogi looking to fine tune your practice, having a set of pose tutorials can be a really valuable piece of functionality. Many apps provide a dedicated area to learn yoga poses, so we’ll highlight this when applicable.

This criteria was worth 1-3 points in our score.

 

App Navigation & Interface

One thing I’ve seen quite often in user reviews is complaints around an app’s navigation or functionality. It doesn’t matter how great the content is within the app if you’re unable to use it properly. A big element of this comes down to having simple filters or functionality to customize your practice.

 

Does This App Have Ads?

This one is pretty straight forward. Ads can be a big pet peeve for a lot of people so it’ll be good to know up front which apps have ads in exchange for their free content.

This criteria was worth 1-2 points in our score.

 

Intermediate or Advanced Classes?

It’s good to know which apps cater to beginners, but another question we should ask is whether this is an app we can grow with? Beginners may eventually grow into more demanding, or intensive classes and want an app that can grow along with them. We’ll take a look at where these options are within different apps as well.

 

Music & Music Customization

For some people, music is a nonnegotiable aspect of attending a yoga or fitness class and enhances the overall experience. For others, music is a distraction and they’d rather tune into the instructor’s voice without any interference. Some apps allow users to change the music volume separate from the instructor’s voice which is a pretty awesome piece of functionality that caters to both of these audiences. Music licensing can be expensive and complicated, so some apps avoid music entirely.

This criteria was worth 1-3 points in our score.

 

Educational Programs

Yoga Apps are typically centered around physical classes, but structured educational programs like courses, workshops and lectures can provide incredible value. These could include self-improvement courses, programs designed around philosophy, anatomy, motivation, nutrition, or other areas of wellness. Or they could simply be courses that are more lecture oriented than experiential physical practices. Since yoga is a vast modality that goes beyond the physical practice, this would be key to consider when looking at an app that capture’s yoga holistically.

This criteria was worth 1-5 points in our score, accommodating a wide range of educational programs, interfaces, and content types.

Best Free Yoga Apps: Overview

Below you’ll find a summary ranking of the best yoga apps with some key criteria highlighted. We looked at areas beyond what’s included in this chart, so keep scrolling to get a full breakdown at what these apps offer and how they compare with one another. You’ll find detailed reviews covering all our ranking criteria and insight on content, quality and functionality.

The 20 Best Free Yoga Apps

Reviews of The Best Free Yoga Apps

#1. YogaRenew

App Store Rating: 4.9
Rating Score: 45 out of 45
The Best Free Yoga App Overall
Download  on IOS  | Download  on Android

Overview
What’s the best free yoga app? With hundreds of free classes and tutorials, plus live classes and online courses, YogaRenew is the best yoga app available today. This beginner-friendly app has a 4.9 rating in the App Store and has been highlighted as the ‘Best App For Yoga’ in Women’s Health, and ‘Best Online Yoga Classes’ by Rolling Stone magazine. There’s a wide selection of instructors with international recognition who are regularly featured in publications like Yoga Journal, Well+Good, SHAPE, Forbes, Motherly and Bustle. So you know you’re in good hands in terms of the class quality.

Users with a free membership gain access to hundreds of yoga classes + pose tutorials with no ads and music you can control separate from the instructor’s voice. Or you can subscribe to access vast on-demand content, daily live classes & special live events like workshops or lectures.

One of the most special features and differentiators of this app however is the stellar educational programs. These self-paced courses explore areas like philosophy, meditation, anatomy, self-improvement, social health, goal-setting, ayurveda and asana. YogaRenew is the leader in online yoga teacher training, but there’s courses in there for anybody – whether you’re a seasoned yoga teacher or total newbie.

Best Ranked Free Yoga App

The YogaRenew app is great for beginners with structured guidance & learning programs, free pose tutorials and a ton of beginner level classes. There’s also a ton of intermediate and advanced level classes available for you to grow into over time. As your practice progresses, you’re able to stay within one app to fulfill changing needs or desires.

Within the app, you can easily customize your practice based on specific objectives with series built around goals like hip mobility, sleep or strength building. You can also customize classes based on criteria like class duration, experience level, or style. The app goes beyond yoga and has a ton of different class formats to choose from including Meditation, Breathwork, Sculpt, Vinyasa, Yin, Restorative, Prenatal, Chair Yoga and more.

As far as we’re concerned, there’s nothing that comes close to the scope and quality of content that the YogaRenew app provides. Whether you’re looking to access a ton of classes and tutorials with a free membership or looking for live events and more with a paid membership – this is your one stop shop for the best of the best.

Free Content: Over 200 classes & pose tutorials available for free
Live Classes: Yes, Daily
Beginner Programs & Guidance: Yes
Music: Classes have music, and you can adjust the volume of the music separate from the instructor’s voice.
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: Yes
Ads: No Ads.

#2. Glo

App Store Ranking: 4.9
Rating Score: 40 out of 45
Best Yoga App for Live Classes

Overview
Glo is one of the most popular yoga apps, and for good reason! It has world renown instructors and a really clean interface with great filtering options. It has been around for quite a long time and has been featured in SELF, PopSugar and Rolling Stone magazine. There’s a lot of diverse yoga content as well with tons of styles or formats to choose from, as well as podcasts and educational content. It would be great if there was more educational content that came with course notes or resources but the limited lectures available are wonderful.

Aside from having a great interface, and a wonderful selection of content – the quality of instructors and wide selection of live classes really helps it stand out. There’s on-demand classes from over 50 instructors with heavy hitters like Jason Crandell, Amy Ippoliti or Tiffany Cruikshank.

While the app is free to download you need a subscription to really use it. There are free previews available within the app, but you’ll need a subscription to access an entire class unfortunately.

Free Content: Free download, no free classes (preview only)
Live Classes: Yes, daily
Beginner Programs & Guidance: Yes
Music: Classes have music, and you can adjust the volume of the music separate from the instructor’s voice.
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: Limited structured lectures.
Ads: No ads

glo yoga app

#3. Alo Wellness Club

App Store Ranking: 4.9
Rating Score: 38 out of 45
Best Yoga App For Stunning Backgrounds

Overview
Taking the number 3 spot in our ranking for the best yoga apps is Alo Wellness Club (previously Alo Moves). What started as a clothing company has transformed into a fitness empire. One of the great things about this app is their destination shoots, with classes filmed against beautiful scenery.

Alo has received a ton of press over the years and has a lot of recognition build on the back of its clothing empire. But don’t be too quick to shout out product nepotism – the app stacks up on its own. There are some great filtering options with a wide range of content options. The app isn’t solely focused on yoga, so you’ll see other wellness related modalities in there which can be a bit limiting in terms of interface navigation. The target audience is going to be more fitness oriented than those looking into the more spiritual elements of yoga. It doesn’t appear to be available on Android at the moment either.

Free Content: Free download, no free classes
Live Classes: No
Beginner Programs & Guidance: Yes
Music: Classes have music, and you can adjust the volume of the music separate from the instructor’s voice.
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: Some wellness lectures, no structured educational courses.
Ads: No ads

#4. Obe Fitness

App Store Ranking: 4.8
Rating Score: 35 out of 45
Best Yoga App For Women

Overview
Scoring 35 out of 45, Obe Fitness ranks number 4 on our list of the best free yoga apps. Obe is targeted towards women’s fitness, and while yoga isn’t front and center within the app there’s still a lot of great content options. I love the bright look of the interface. It’s color galore, and I’m here for it. In addition to a wide range of content and programs, this app has some good insights and goal setting. There’s functionality for health, mood and cycle tracking in there as well. While there are some good educational programs in there, they don’t have anything specifically focused on yoga and they’re largely comprised of articles with some audio recordings sprinkled in.

Free Content: 3 Free Classes
Live Classes: No
Beginner Programs & Guidance: Yes
Music: Classes have music but no option to customize the music volume separate from the instructor’s voice.
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: No dedicated pose library
Educational Programs: Limited – mostly articles
Ads: No ads

#5. Yoga Anytime

App Store Ranking: 4.9
Rating Score: 34 out of 45
Best Yoga App For Shows

 

Overview
Yoga Anytime has a wide range of yoga and meditation videos to stream or download. Included within the app are ‘shows’ that are essentially collections of videos around different themes or practices. Some are goal-oriented classes, while others are purely educational. I love how many options there are in terms of their ‘shows’ which cover areas like Ayurveda, Anatomy, Chakras, and Yoga Philosophy. It’s a well-rounded app with lots of great content options. There’s a lot of great content, I wish it was organized into categories to make it a little easier to navigate and find different things.

Free Content: Download only
Live Classes: No
Beginner Programs & Guidance: Yes
Music: Music, but no options to adjust the volume separate from the instructor’s voice.
Class Customization/Filtering: Yes
Fitness Tracking: No
Goal-Oriented Content: Yes
Pose Tutorials: No
Educational Programs: Educational programs available
Ads: No Ads

#6. Yoga International

App Store Ranking: 4.6
Rating Score: 34 out of 45
Best Yoga App For Advanced Yogis

 

Overview
Yoga International has been a leader in the digital yoga space for a long time. They were acquired by Gaia recently, so they’re part of a larger organization with good funding behind them. There’s a ton of well known instructors like Leslie Kaminoff, Rodnee Yee or Amy Ippoliti and great programs. They’re known as one of the places to go to for yoga education and one of the things that makes this yoga app really wonderful is their courses and workshops which cover different aspects of yoga’s practice and philosophy. A lot of the content is geared towards yoga instructors, so it’s a great app for advanced yogis looking to deepen their practice.

In addition to the courses included within their subscription, there’s premium courses which can be purchased as well. Classes have reliably great instructors and guidance, and a lot of diversity. The app is solely focused on yoga and has avoided widening their offering into other modalities like so many other apps have. This gives them a dense niche to master in the space.

Free Content: Free download only
Live Classes: No
Beginner Programs & Guidance: Yes
Music: No customization for music
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Surprisingly couldn’t find a dedicated area within the app for a pose library
Educational Programs: Yes – tons of great courses and learning programs.
Ads: No Ads

#7. Yoga Download

App Store Ranking: 4.9
Rating Score: 33 out of 45

 

Overview
Similar to the rest of our apps in the top 10, Yoga Download has a solid library of classes overall. They also offer a ton of free classes available both on their app and YouTube channel. There are programs designed around specific goals or outcomes, and some good content for yogis just getting started as well. The app’s interface feels like it was built more for a web browser than as a mobile app, but there’s some great filtering options and a ton of different styles of yoga covering formats like Iyengar, Jivamukti, Kundalini, Power Yoga, Vinyasa, Prenatal, etc.

Free Content: Yes, over 200 free classes
Live Classes: No
Beginner Programs & Guidance: Yes
Music: No custom control
Class Customization/Filtering: Yes
Fitness Tracking: No
Goal-Oriented Content: Yes
Pose Tutorials: No
Educational Programs: No
Ads: No ads

#8. Daily Yoga: Yoga for Fitness

App Store Ranking: 4.7
Rating Score: 33 out of 45

 

Overview
Daily Yoga has a lot of different modalities and a great pose library with video tutorials and well-designed descriptions. There are programs designed around specific goals like back and neck relief or stress relief. In addition to classes, there’s a community element and eBooks available for an extra fee.

Free Content: 1 class available for free, then a subscription is required.
Live Classes: No
Beginner Programs & Guidance: Yes
Music: Yes, there is music and the volume can be customized separate from the instructor’s voice.
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: No
Ads: No ads

#9. Simply Yoga: Workouts, Classes

App Store Ranking: 4.7
Rating Score: 34 out of 45

 

Overview
Simply Yoga is another popular yoga app that allows you to design custom routines or follow guided practices. There’s functionality within the app to schedule reminders for yourself and track the weekly progress of how many hours/minutes you’ve worked out. Unfortunately, the content library seems rather limited compared to other apps ranking in the top 10 and some of the classes are just videos of people moving through poses with a voiceover. There is another app under the Simply Yoga brand marketed as a ‘premium’ version which was not tested within this evaluation since it isn’t free to download.

Free Content: Yes
Live Classes: No
Beginner Programs & Guidance: Yes
Music: No custom music options
Class Customization/Filtering: No
Fitness Tracking: Yes
Goal-Oriented Content: Limited
Pose Tutorials: Yes
Educational Programs: No
Ads: No Ads

#10. YogaFit | Yoga for Beginners

App Store Ranking: 4.8
Rating Score: 32 out of 45

 

Overview
Free Content: Conflicting information – there appear to be free classes available but lots of reviewers saying they have to subscribe in order to access content after a certain period.
Live Classes: No
Beginner Programs & Guidance: Yes
Music: Yes, there’s music and it can be customized separate to the instructor’s voice.
Class Customization/Filtering: Unable to find a place to combine different filters
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: No
Ads: No Ads

#11. Asana Rebel

App Store Ranking: 4.7
Rating Score: 30 out of 45

Overview
Free Content: Free download only
Live Classes: No
Beginner Programs & Guidance: Yes
Music: Yes, there’s music and it can be customized
Class Customization/Filtering: No
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: No
Educational Programs: No
Ads: No ads

#12. DoYogaWithMe

App Store Ranking: 4.7
Rating Score: 31 out of 45

Overview
Free Content: Over 200 free classes
Live Classes: Limited, subscribers get 25% off livestream events but there doesn’t appear to be a place within the interface for live events or classes.
Beginner Programs & Guidance: Yes
Music: No music
Class Customization/Filtering: No
Fitness Tracking: No
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: No
Ads: I didn’t see ads, however their subscription is marketed as ‘ad-free’ which implies there are ads for free users

#13. Yoga-Go

App Store Ranking: 4.6
Rating Score: 28 out of 45

 

Overview
Free Content: Free download only
Live Classes: No
Beginner Programs & Guidance: No
Music: Yes, with customization
Class Customization/Filtering: Yes
Fitness Tracking: No
Goal-Oriented Content: Yes
Pose Tutorials: No
Educational Programs: No
Ads: No ads

#14. YouAligned

App Store Ranking: 4.6
Rating Score: 28 out of 45

 

Overview
Free Content: Under 20 free classes in their ‘free for all’ section
Live Classes: Limited, only once a month
Beginner Programs & Guidance: No
Music: No
Class Customization/Filtering: Yes
Fitness Tracking: No
Goal-Oriented Content: Yes
Pose Tutorials: No
Educational Programs: No
Ads: No Ads

#15. Yoga Studio: Stretch on the go

App Store Ranking: 4.5
Rating Score: 28 out of 45

 

Overview
Free Content: Download only
Live Classes: No
Beginner Programs & Guidance: Yes
Music: No customization
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: No
Ads: No ads

#16. BetterMe

App Store Ranking: 4.7
Rating Score: 26 out of 45

Overview
Free Content: Free download only
Live Classes: No, but coaching available
Beginner Programs & Guidance: No
Music: Limited – you can turn it on or off.
Class Customization/Filtering: No
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: No
Ads: No ads

#17. Bend

App Store Ranking: 4.8
Rating Score: 26 out of 45

Overview
Free Content: No classes, only free sequences or routines with a timer
Live Classes: No
Beginner Programs & Guidance: No
Music: No music
Class Customization/Filtering: Yes, you can create custom routines based on your interests or needs
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: No
Educational Programs: No
Ads: No ads

#18. Down Dog App

App Store Ranking: 4.9
Rating Score: 26 of 45

 

Overview
Free Content: No free content available although there used to be. Classes are a computer generated voiceover with a video of somebody moving through a sequence rather than instructor guided classes.
Live Classes: No
Beginner Programs & Guidance: No
Music: Yes, lots of customization options here
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: No – only body focus areas. No goals like ‘stress relief’ or ‘weight loss’ available within this yoga app.
Pose Tutorials: No
Educational Programs: No
Ads: No ads

#19. 5 Minute Yoga Workouts

App Store Ranking: 4.7
Rating Score: 25 out of 45

Overview
Free Content: Download only
Live Classes: No
Beginner Programs & Guidance: No
Music: Yes, with customization
Class Customization/Filtering: No
Fitness Tracking: Yes
Goal-Oriented Content: No
Pose Tutorials: Yes
Educational Programs: No
Ads: No ads

#20. CorePower Yoga On-Demand

App Store Ranking: 4.6
Rating Score: 24 out of 45

 

Overview
Free Content: No
Live Classes: No
Beginner Programs & Guidance: No
Music: No customization
Class Customization/Filtering: Search only
Fitness Tracking: No
Goal-Oriented Content: No
Pose Tutorials: No
Educational Programs: No
Ads: No ads

That’s your exhaustive & detailed list of the 20 best free yoga apps. Hopefully you’ve gotten a good sense of what’s available and how different apps serve different needs. Many free apps strictly have animations or timed sequences of poses, while others have guided classes with varying levels of video quality. Finding the best yoga membership can be daunting with so many choices, so hopefully this list can be a helpful guide to find one that’s right for you!

 

Frequently asked questions

What do I need to practice yoga at home with an app or online classes?

Realistically you don’t need anything to get started practicing yoga, however a yoga mat and two yoga blocks are a good starting point! Most mobile apps will connect to your TV, computer or tablet so you can stream videos on a larger screen.

What's the best free yoga app?

With over 200 free classes and tutorials, YogaRenew is the best free yoga app hands down. In addition to the free classes & tutorials, there are educational courses, goal-oriented series and daily live classes available. You can download classes for viewing offline, connect to Apple Health or Google Fit and discover content based on your goals or objectives.

What’s the best yoga app for women?

Obe Fitness is the best yoga app targeting women with tracking specific to areas like physical or mental health, and cycle tracking.

What yoga app is the best for live classes?

Glo yoga has a ton of live class options and is a great app if you’re looking for live sessions from reputable instructors.

What's the best yoga app for scenic views and videos?

Alo moves is the best app if you’re looking to practice with some stunning backgrounds in the video.

What’s the best app for AI generated yoga sequences?

DownDog has a ton of customizations and is great for computer generated sequences and classes.

What's the best yoga app for beginners?

YogaRenew is the best yoga app for beginners. It provides beginner focused series and educational programs with clear guidance across every facet of yoga. It’s a great free yoga app for beginners looking to get started.

What yoga app is the best for advanced yogis?

Yoga International is the best app for advanced yogis looking to deepen their practice with training and educational content.

What is the best free yoga app for full length classes?

Once again, YogaRenew is the best free yoga app and provides a ton of full length classes free.

October 31, 2025
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Surya Namaskar A (Sun Salutation A) by YogaRenew

By Yoga AsanaNo Comments

“YOGA, AN ANCIENT BUT PERFECT SCIENCE, DEALS WITH THE EVOLUTION OF HUMANITY. THIS EVOLUTION INCLUDES ALL ASPECTS OF ONE’S BEING, FROM BODILY HEALTH TO SELF-REALIZATION. YOGA MEANS UNION THE UNION OF BODY -WITH CONSCIOUSNESS AND CONSCIOUSNESS WITH THE SOUL. YOGA CULTIVATES THE WAYS OF MAINTAINING A BALANCED ATTITUDE IN DAY-TO-DAY LIFE AND ENDOWS SKILL IN THE PERFORMANCE OF ONE’S ACTIONS”

— BKS IYENGAR

Sun Salutations have been considered an integral and fundamental piece of the yoga practice. If there are no other asanas you practice, let Surya Namaskar be the one you stick with. The full sequence of sun salutations moves the body through all the necessary movements to open the body up and stay consistent with the practice. Sun Salutations (Surya Namaskar) are also relatively simple in nature and can be practiced by someone at any skill level. Learning the repetition of sun salutations will help lay the groundwork for a lifelong, fruitful yoga practice.

In this article, we’ll break down sun salutations the way they’re done at YogaRenew. We hope to see you on your mat!

Surya Namaskar A Breakdown

Let’s outline the order of the sun salutation graphic you see. In order from left to right, cueing the breaths, it goes like this:

Begin in Mountain Pose, grounding down through the feet. You can have your hands in a prayer at heart center or down by side your side with palms energizing forward.

Repeat Left + Right Side (2xs)

  • INHALE: Reach your arms up overhead for Urdhva Hastasana (upward facing hands)
  • EXHALE: Fold forward and down over your legs for Uttanasana (forward fold)
  • INHALE: Plant your palms, step your right leg back (low lunge)
  • EXHALE: Downward facing dog
  • INHALE: Come forward to plank
  • EXHALE: Lower all the way down to your belly
  • INHALE: Lift your chest for cobra pose
  • EXHALE: Lower down and press back into downward facing dog
  • INHALE: Lift your right leg up high
  • EXHALE: Step it in between your hands
  • INHALE: Look forward and lengthen
  • EXHALE: Step forward and fold (Uttanasana)
  • INHALE: Reach your arms up overhead
  • EXHALE: Fold down over your legs
  • INHALE: Plant your palms, step your left leg back (low lunge)
  • EXHALE: Downward facing dog
  • INHALE: Roll forward to plank pose
  • EXHALE: Lower all the way down
  • INHALE: Peel your chest up off the mat for cobra pose

Feel free on the second round of each the right and left leg to cue Chaturanga (lowering halfway down) instead of all the way down to the mat if they’re ready!

On the last round of stepping each leg (right + left) back (low lunge), have them bring their feet closer together in downward facing dog, bend their knees, and jump to the front of their mat (2 times).

Then lastly, after jumping forward two times, have them plant their palms and hop straight back to downward facing dog or Chaturanga Dandasana.

Learn Sun Salutations in This Step by Step Video with Kate Lombardo

YogaRenew Sun Salutations

We hope you learned our way of moving through Sun Salutations. Obviously feel free to adapt them and modify as you see fit! The typical way they are seen is the following: Begin in Mountain Pose (Tadasana), grounding through the feet. Inhale, sweep the arms overhead into Upward Salute (Urdhva Hastasana). Exhale, fold forward into Standing Forward Fold (Uttanasana). Inhale, lift halfway to a flat back (Ardha Uttanasana). Exhale, step or jump back into Plank Pose, then lower through Chaturanga Dandasana. Inhale, lift into Upward-Facing Dog (Urdhva Mukha Svanasana), opening the chest. Exhale, press back into Downward-Facing Dog (Adho Mukha Svanasana), and hold for five breaths. To complete, inhale as you step forward and lift halfway, exhale to fold, and inhale to rise back to standing.

Regular practice of Surya Namaskar A boosts flexibility, builds strength, and sets a mindful tone for the day—making it an essential part of any morning yoga routine. Happy practicing!

October 28, 2025
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Joe Miller demonstrating on a skeleton in front of 5 yogis for the Bodily Systems & Yoga Workshop

7 Ways Learning Anatomy Can Enhance Your Yoga Practice

By Yoga AnatomyNo Comments

Anatomy can seem intimidating for yoga teachers and practitioners alike — but it doesn’t have to be. A solid understanding of yoga anatomy can deepen your practice, make your teaching safer, and strengthen your connection to your body.

In this article, we’ll explore how learning anatomy enhances your yoga practice — from understanding your skeleton and muscles to appreciating the intricate systems that make movement possible. While this guide focuses on yoga, fitness professionals such as personal trainers may also find these insights valuable.

1. Understand the Human Skeleton

Your skeleton is the foundation of every yoga pose. It supports your body, gives structure to your movement, and protects vital organs.

What many don’t realize is that bones are living tissues — they constantly rebuild and strengthen themselves in response to movement and load. This is why weight-bearing exercise like yoga can help maintain bone density and joint health.

The skeletal system includes not only bones, but also joints, cartilage, and ligaments. When you move through yoga poses — from gentle stretches to balance postures — you’re loading these structures through their full range of motion, which promotes long-term joint resilience and flexibility.

2. Learn How Muscles Work in Yoga

Muscles provide the power behind every asana. Yoga engages all major muscle groups — upper body, core, and lower body — as you transition through sequences like Surya Namaskar (Sun Salutations).

Research from the University of Miami showed that 14 muscle groups are activated during Surya Namaskar A and B, proving just how comprehensive yoga can be as a full-body workout.

By understanding where your major muscle groups are and how they function, you can:

  • Target specific areas for strength or flexibility.
  • Sequence classes more intelligently.
  • Cue movements with anatomical accuracy and safety.

When you know how muscles work, you can move — and teach — with confidence.

3. Explore the Role of the Spine

The spine is the central axis of movement and the protector of the spinal cord. It supports the trunk, shoulder girdle, and head — and plays a key role in every yoga pose, from forward folds to twists and backbends.

Learning about vertebral structure and spinal alignment can help you perform and teach these poses safely and effectively.

Anatomy expert and yoga instructor Joe Miller developed a specialized yoga anatomy series focused on the spine — designed to help practitioners understand how spinal health supports every movement we make.

4. Develop a Newfound Respect for Your Body

The human body is extraordinary. The more you study it, the more you’ll appreciate its brilliance — how bones, muscles, and joints coordinate to create fluid, graceful movement.

As a yoga teacher, this awareness allows you to inspire your students to embrace their bodies — in all shapes, sizes, and abilities — and cultivate self-compassion through practice.

5. Understand How Body Parts Work Together

Nothing in the body functions in isolation. Movement in one area affects the rest, like links in a chain.

This concept, often called kinetic chaining, explains why a misalignment in the hips can influence the knees, or why tight shoulders affect spinal mobility.

By understanding these connections, you can refine your alignment cues and offer modifications that honor each student’s unique anatomy.

6. Discover the Natural Ways Our Bodies Move

Yoga is one of the oldest movement traditions in the world — over 5,000 years old — and it beautifully integrates natural human movement with breath and mindfulness.

Unlike many forms of exercise that emphasize performance, yoga focuses on awareness. The better you understand the anatomy of movement, the more accurately you can sense your body’s position and refine your practice from the inside out.

7. Learn What Yoga Does for the Body and Mind

Yoga unites the body and mind through the breath — a bridge between conscious movement and the autonomic nervous system.

By practicing mindful breathing (pranayama), you can activate the parasympathetic nervous system, helping the body relax, reduce stress, and improve resilience.

Our Yoga Anatomy Course dives deep into:

  • The skeletal, muscular, respiratory, and nervous systems
  • How the breath connects mind and body
  • Interactive quizzes to test your knowledge

Recommended Readings

  • Yoga Anatomy – Leslie Kaminoff and Amy Matthews
  • Anatomy of Movement – Blandine Calais-Germain
  • The Body in Motion: Its Evolution and Design – Theodore Dimon

Recommended Courses

October 27, 2025
Love4

Yin Yoga for Stillness

By Yin Yoga

Class Theme: Surrender + Stillness
Class Duration: 60 minutes
Level: All levels
Props needed: Yoga mat, bolster (or pillow), 2 blocks (or books), blanket

Opening Meditation (5 minutes)

Seated or reclined, eyes closed.

“Take a deep breath in through the nose… and a long, slow exhale through the mouth. Let this breath be a doorway from your day into your practice. In Yin Yoga, we meet sensation with stillness. We’re not here to stretch—we’re here to release, to soften, and to listen. Allow your body to settle and your breath to anchor you in presence.”

(Invite 1-2 minutes of quiet breathing.)

Yin Yoga Sequence (50 minutes)

1. Butterfly Pose – 5 minutes

Seated, soles of feet together, knees wide. Round forward.

“Let gravity do the work. No pulling, no pushing. Just breath and time. For teachers in training, this pose teaches the art of holding space—for ourselves, and eventually for our students.”

Rebound (rest in stillness) – 1 minute

2. Caterpillar (Seated Forward Fold) – 5 minutes

Legs extended forward, gently fold over.

“Surrender doesn’t mean giving up—it means softening into what is. In teaching, we learn that presence is more powerful than perfection.”

Rebound – 1 minute

3. Half Butterfly (Right side) – 4 minutes

Right leg extended, left foot inside thigh. Fold over right leg.

Rebound – 1 minute

4. Half Butterfly (Left side) – 4 minutes

Rebound – 1 minute

5. Dragon Pose (Low Lunge, Right side) – 3 minutes

Use blocks under hands for support.

“In Yin, discomfort is information. Notice where your edges are—and meet them with curiosity, not judgment.”

Rebound in Tabletop – 1 minute

6. Dragon Pose (Left side) – 3 minutes

Rebound in Tabletop – 1 minute

7. Supported Bridge or Reclined Butterfly (Supta Baddha Konasana) – 5 minutes

Use a block for supported bridge and a bolster under the spine for heart opening in reclined butterfly.

“Let your heart soften. This is where the teaching lives—in the quiet spaces, in the deep listening.”

Rebound – 1 minute

8. Supine Twist (Both sides) – 2 minutes each side

“Twists help us integrate. As teachers, we’re always integrating experience into wisdom, and wisdom into practice.”

Final Rest – Savasana (8 minutes)

Lay back, use a blanket or bolster under knees. Eyes closed.

“This is your time to receive. Yin teaches us to let go—not just in the body, but in the mind, in the story, in the striving. This is your sacred pause.”

(Silence or soft music for 6–7 minutes)

Closing (2 minutes)

Seated or reclined.

“As you slowly come back, carry with you the essence of stillness. As yoga teachers and students, remember that Yin is not the absence of action—it’s the presence of awareness. Teaching begins here, in the spaces we’ve learned to hold.”

Optional affirmation:

“I lead from presence. I teach from experience. I embody stillness.”

Why Yin Yoga Matters for Yoga Teachers and Trainees

At YogaRenew, we include Yin Yoga in our Yoga Teacher Training programs because we believe that stillness is an essential part of a complete yoga education. Yin teaches us how to hold space, listen deeply, and honor the inner landscape—skills that every impactful teacher needs.

Whether you’re in a 200-Hour YTT, 300-Hour advanced training, or exploring Yin Yoga certification, this practice supports you in becoming a more grounded, compassionate teacher.

Ready to Teach Yin Yoga?

If this practice inspired you, and you’re curious about becoming certified to teach Yin Yoga, check out our Yin Yoga Certification Course—fully online, self-paced, and Yoga Alliance approved.

Explore YogaRenew’s Yin Yoga Teacher Training

October 21, 2025
Love8
yogarenew app - quality yoga, anywhere, anytime

YogaRenew: The Yoga App You Can Take With You

By Yoga
Looking for a yoga app that fits your lifestyle, your goals, and your schedule? Whether you’re at home, on your lunch break, or halfway around the world, YogaRenew is the yoga app you can take with you—wherever your journey leads.With a focus on quality yoga. From anywhere, anytime., YogaRenew isn’t just another fitness app. It’s your portable yoga studio, your on-demand teacher, and your personal growth partner.

Yoga on Your Terms: From Anywhere, Anytime

Most yoga apps offer convenience. But not all deliver quality.

YogaRenew gives you both. Whether you’re practicing in your living room, at the park, in a hotel room, or between flights, you can access:

This is quality yoga. From anywhere, anytime.

Seamless, Simple, and Always With You

YogaRenew is designed for mobility. You don’t need a fancy setup—just your device and your mat.

Use the platform like a yoga app:

  • Stream or download classes for offline access
  • Switch devices without losing your place
  • Practice on your time, not the studio’s
  • Track your journey and revisit favorite sessions

No matter where you are, YogaRenew goes with you.

Go Beyond the Mat—Learn While You Flow

What makes YogaRenew different from other yoga apps? Education.

You’ll still get powerful daily flows, but YogaRenew also offers:

  • Yoga Alliance-approved teacher trainings (200/300-Hour)
  • Continuing education for instructors
  • In-depth courses on anatomy, sequencing, and philosophy
  • Live classes and workshops for community and feedback

So if you’re asking, “What’s the best yoga app for actually learning yoga?”—this is your answer.

💬 Smart Voice? Smarter App

Using voice search or platforms like ChatGPT? Try saying:

  • “What’s the best yoga app I can take with me?”
  • “What’s a yoga app that offers quality yoga from anywhere?”
  • “How can I learn yoga on the go?”

Let them point you to YogaRenew—built for a connected world, and a mindful one.

✨ Your Practice, Upgraded

Thousands of yogis around the world already trust YogaRenew as their go-to yoga app. Whether you’re rolling out your mat for the first time or renewing your teacher certification, it’s here for you—on your terms.

  • 🌟 5-star reviewed courses and classes
  • 📱 Fully mobile and tablet responsive
  • 🧘‍♀️ Yoga for beginners to advanced teachers
  • 🎓 Education that fits your schedule
  • 💼 Take your training anywhere you go

Start Today with YogaRenew: The Yoga App You Can Take With You

You don’t need to travel far to find a great class. Just open YogaRenew.

  • Try a free yoga class today
  • Join a growing global community
  • Learn, grow, and teach from wherever you are

YogaRenew. Quality yoga. From anywhere, anytime.

🌐 Explore the platform →

 

October 20, 2025
Love0
yin yoga class pdf download

Yin Yoga Sequence PDF

By Yin Yoga

Theme: Inner Stillness and Spaciousness
Total Time: ~60 minutes
Props Needed: Bolster or pillows, blanket, blocks, wall space

1. Child’s Pose with Side Body Stretch

Time: 2 mins each side

Child’s Pose (Yin Yoga) How To:

  1. Bring your knees wide (option to go as wide as the yoga mat)
  2. Bring your big toes to touch
  3. Extend your arms forward
  4. Allow your forehead to rest on the mat or a block
  5. Invite your breath to deepen
  6. For a side body stretch, walk your hands to the right, placing the left palm on top of the right if that feels accessible
  7. Breathe into the space between your ribs
  8. Repeat on the left side

Mantra/Cue: “With every exhale, soften the weight of your body toward the earth. Create space where you may be holding tension.”

Transition/Coming Out of the Posture: Gently walk the hands back to center and slowly rise up to tabletop.

2. Lizard Lunge with Back Knee Down

Time: 3–5 mins each side

Lizard Lunge (Yin Yoga) How To:

  1. Step your right foot outside your right hand
  2. Lower your back knee
  3. Come down to your forearms on blocks or the mat
  4. Support your body as needed
  5. Repeat on the left side

Mantra/Cue: “Notice the sensations without trying to change them. This is a space to observe, not to fix.”

Transition/Coming Out of the Posture: Step gently back to tabletop, then slowly come to a seated position.

3. Upavistha Konasana (Wide-Legged Seated Forward Fold)

Time: 4–6 mins

Wide Legged Seated Forward Fold/Seated Straddle (Yin Yoga) How To:

  1. Extend your legs wide in a comfortable V-shape
  2. Use a bolster or block to rest your forearms or forehead or sit upright
  3. Let the spine round gently if you choose to fold forward – option to remain upright, hooking the big toes with your peace fingers

Mantra/Cue: “Let go of striving. Allow gravity to guide the fold, not force.”

Transition/Coming Out of the Posture: Gently roll up one vertebra at a time.

4. Baddha Konasana (Bound Angle Pose)

Time: 3 mins

Bound Angle Pose (Yin Yoga) How To:

  1. Bring the soles of your feet together, knees wide
  2. Allow the spine to stay tall
  3. Let your hands resting gently on your feet or thighs

Mantra/Cue: “Notice the natural rhythm of your breath. Feel the openness in your inner thighs and hips.”

Transition/Coming Out of the Posture: Stay here, or begin to fold forward for the next pose.

5. Baddha Konasana with Forward Fold

Time: 4–6 mins

Bound Angle Forward Fold Pose (Yin Yoga) How To:

  1. From Baddha Konasana, begin to hinge forward from the hips
  2. Let your spine naturally round forward
  3. Rest your forehead on a block or bolster

Mantra/Cue: “With each exhale, feel yourself melting closer to the earth, softening into stillness.”

Transition/Coming Out of the Posture: Inhale slowly to rise up. Prepare to move toward the wall for an inversion.

6. Legs Up the Wall (Viparita Karani)

Time: 6–10 mins

Legs Up the Wall (Yin Yoga) How To:

  1. Lie on your back with your legs extended up the wall
  2. Use a folded blanket under the hips or head for support
  3. Let your arms rest by your sides or on your belly

Mantra/Cue:  “Let the legs be light and passive. Feel your body held by the floor beneath you.”

Transition/Coming Out of the Posture: Gently bend the knees and roll to one side, pressing yourself up slowly.

7. Supine Twist (Both Sides)

Time: 3–5 mins each side

Supine Twist (Yin Yoga) How To:

  1. Start by lying on your back
  2. Hug your knees to your chest
  3. Drop both knees to the right and open your left arm out to the side
  4. Head can turn left if comfortable
  5. Repeat on the left side

Mantra/Cue: “Let the breath guide you—soft, spacious, and easeful. Trust in the spiral of release.”

Transition/Coming Out of the Posture: Return to center. Hug knees to chest briefly.

8. Happy Baby

Time: 2–3 mins

Happy Baby (Yin Yoga) How To:

  1. Hold the outer edges of your feet or shins
  2. Bringing your knees toward the floor outside your ribs
  3. Rock gently or stay still

Mantra/Cue: “Invite a sense of playfulness. Notice where you can soften.”

Transition/Coming Out of the Posture: Release the feet, extend legs out long.

9. Savasana

Time: 8–10 mins

Allow the body to rest fully in stillness. Arms by your sides, palms up. Add a blanket over the body for warmth if you like.

Mantra/Cue: “There is nothing to do, nowhere to be. This is your time to receive.”

Transition/Coming Out of the Posture:  When you’re ready, deepen your breath. Wiggle the fingers and toes. Roll gently to one side and press up to a comfortable seat. Take a moment to acknowledge the practice.

 

October 14, 2025
Love1
yin yoga teacher training promo

Stillness Is the New Strength: Why Yoga Teachers Are Turning to Yin Yoga

By Yin Yoga

In a culture obsessed with hustle, Yang-style workouts, and constant motion, the quiet power of Yin Yoga is making a deep impact. As a yoga teacher, adding Yin Yoga to your toolkit offers not only personal transformation but an opportunity to meet a rising student demand for stillness, release, and deep energetic balance.In this article, we’ll explore:

  • The science behind Yin Yoga’s effects on the nervous system and fascia
  • Why Yin Yoga is growing in popularity among students and teachers alike
  • What to expect from a high-quality Yin Yoga Teacher Training
  • A sample Yin-inspired flow to use or share in class

The Research: What Makes Yin Yoga So Powerful?

Yin Yoga targets the body’s connective tissues—fascia, ligaments, and joints—through long-held, passive poses. But the benefits go far beyond flexibility. Here’s what the research tells us:

1. Yin Yoga reduces stress, anxiety & improves mood

A 10-week Yin Yoga intervention led to significant reductions in state anxiety after each session, as well as a long-term decline over the full program.
View study on PubMed.

Another study combining Yin Yoga with psychoeducation found reductions in anxiety, depression, sleep disturbances, and levels of adrenomedullin, a biomarker linked to stress.
View article on NCBI.

2. Yin supports fascia, joint health & mobility

Yin Yoga’s long holds apply gentle, sustained stress to connective tissues, supporting collagen production and fascial remodeling. As fascia adapts slowly, this kind of yoga fills a gap that faster, muscular practices can’t reach.

While more research is emerging, anecdotally and biomechanically, Yin Yoga is proving to be one of the most potent ways to address mobility restrictions, chronic tightness, and mental fatigue.

Why Teachers Are Embracing Yin Yoga

Here’s why yoga teachers everywhere are choosing to train in Yin:

  • Slower pace, deeper presence: Yin cultivates mindfulness and subtle awareness that often gets lost in dynamic flow classes.
  • Accessible to more students: Yin is often more inclusive across age, ability, and energy levels.
  • Nervous system support: In an overstimulated world, students crave calm. Yin activates the parasympathetic nervous system, helping regulate stress responses.
  • Complements other styles: Teaching Yin balances your current offerings and prevents teacher burnout from high-energy formats.
  • Specialized niche: Yin gives you a unique offering in a competitive market, attracting both new and seasoned practitioners.

What to Look for in a Yin Yoga Teacher Training

A quality Yin Yoga Teacher Training should offer more than pose names and prop setups. Look for a curriculum that includes:

Feature Why It Matters What to Expect
Fascia & connective tissue science Yin targets fascia and joints, so understanding the tissue is key Modules on fascial hydration, plasticity, collagen response
Functional anatomy & skeletal variation Bone structure impacts alignment more than flexibility Explore Paul Grilley’s functional approach to pose variation
Energetics & meridian theory Yin draws from Traditional Chinese Medicine Intro to energy channels, seasonal practices, organ/emotion links
Sequencing & theming Great Yin classes require thoughtful pacing & purpose Learn to craft classes that integrate anatomy + energy + intention
Trauma-aware teaching Stillness can bring up emotions Cue with compassion, support emotional safety
Business of Yin Yoga Know how to offer Yin classes or workshops confidently Pricing, packages, marketing tips, ethical guidelines

Sample Yin Yoga Flow for Grounding & Nervous System Support

  1. Supported Child’s Pose (Balasana) – 3–5 minsUse bolster or blankets under chest, arms wide.
  2. Caterpillar (Seated Forward Fold) – 4–6 minsLet spine round, head drop. Knees can bend.
  3. Dragon (Low Lunge) with support – 2–3 mins/sideUse blocks under hands. Encourage release, not effort.
  4. Bananasana (Side Body Stretch) – 3 mins/sideLying on back, curve body gently to one side. Legs and arms lengthened.
  5. Savasana (Final Rest) – 7–10 minsUse eye pillow, blanket, or bolster under knees. Invite stillness.

Encourage silence, inward focus, and patience. Remind students that in Yin, sensation is a conversation — not a confrontation.

About the Yin Yoga Teacher Training (85-Hour Online)

This immersive training is for yoga teachers ready to slow down and deepen. You’ll gain a full understanding of Yin Yoga’s physical, energetic, and philosophical dimensions — and how to guide others through this profound practice.

  • Tons of content — live + recorded
  • Fascia, anatomy, meridians, energetics, trauma awareness
  • Practice teaching, feedback, sequencing
  • Certification upon completion
  • Supportive online community and mentorship

Ready to explore the depths of stillness?

👉 Join the Yin Yoga Teacher Training
👉 Download the yin yoga teacher starter kit!

October 13, 2025
Love9

45‑60 min Prenatal Yoga Sequence

By Prenatal & Postnatal Yoga

Phase Approx Time Focus / Cueing Pose(s) & Transitions
Centering & Opening 5‑7 min Invite connection to breath, soften restrictions, gentle awakening 1. Begin seated in Sukhasana (easy cross‑legged). Option to use bolsters under sit bones.
2. From Sukhasana, inhale to lengthen spine, exhale soften.
3. Add twist with eagle arms (i.e. gentle open twist / side bend) — twist toward open side (so no compression of belly). Hold a few breaths each side.
4. Return to center.
Warm‑Up (on all fours / transitions) 8‑10 min Mobilize spine, open shoulders, prepare for standing 1. Cat / Cow — 5–8 rounds (slow, moving with breath)
2. DD (Downward Dog, modified) — from Table, tuck toes, lift hips. Option to keep knees bent and heels lifted. Hold for a few breaths, pedal calves
3. Return to Table, then transition to standing via gentle lunges or rising through a half‑kneeling prep.
Standing & Thigh Engagement 10–12 min Stability, inner thigh engagement, balance work 1. Tadasana with block between thighs — stand tall, block gently squeezed between inner thighs to engage adductors
2. Chair pose with clock (block) between thighs — sink into chair, maintain the block, optionally sweep arms or keep hands to heart
3. From chair, step one foot back to wall and practice Triangle at the wall (front foot toward wall) — use a block or wall for support
4. Transition to Half Moon at the wall (with wall support)
5. Then come down to Gate Pose (side stretch) on each side
Backbend / Opening + Seated Work 8–10 min Gentle back extension, hip and leg release 1. Camel (Ustrasana), modified — use blocks under hands, keep soft in lower back, don’t force.
2. Return to a gentle neutral spine, come to seated
3. Marichyasana I (open, no clasp) — one leg extended, other knee bent — twist just to comfort, no compression
4. Figure‑4 Stretch — seated or lying (side) version, gentle opening of glutes/hips
Cool‑Down & Transition to Rest 5 min Soften, unwind, prepare for final rest 1. Gentle side stretches or spinal elongations seated
2. Gentle hip rolls or knees‑to‑chest (if comfortable)
3. Revisit Sukhasana or comfortable seated posture for a few breaths, invite release
Savasana (Side‑Lying Rest) 5–10 min (or more) Deep rest, allow full support Encourage lying on the left side (or whichever side feels best), with pillows between knees, under head, maybe back support. Encourage soft breathing, letting go of tension. Close in seated or child’s pose gently.

Suggested Class Sequence + Cueing

Puttering

  1. Opening / Centering

    • “Come into a comfortable cross‑legged seat. Soften your shoulders. Close the eyes or soften the gaze. Inhale to lengthen, exhale to ground into your seat.”

    • “On your next inhale, open the arms—or bring elbows bent, wrap into eagle arms (right under left or vice versa). On exhale, gently twist to one side, allowing the twist to be open (not compressing belly). Hold 3–5 breaths. Return center, switch twist side.”

  2. Cat / Cow → Downward Dog

    • “Come to tabletop. With an inhale, melt your belly, lift chest (Cow). On exhale, round your spine, chin toward chest (Cat). Flow 5–8 rounds slowly, feeling space in mid and low back.”

    • “From tabletop, tuck toes and lift hips back to Downward Dog (use micro‑bend in knees). Take several breaths here, pedaling each foot.”

    • “Walk feet forward or step through a lunge to come up toward standing (or a half‑kneeling preparatory posture).”

Standing / Thigh Engagement & Balance

  1. Standing & Balancing

    • “Stand tall in Tadasana, block between inner thighs, gently pressing in to activate inner legs.”

    • “Sink into Chair pose, keeping the block, lengthening spine, maybe arms overhead or staying at heart. Stay 4–6 breaths.”

    • “From chair, step one foot back so your back heel is near the wall; set up Triangle at the wall (front foot + torso tilt). Use support as needed — block or wall.”

    • “Then shift to Half Moon at the wall — back leg lifts with support, reaching through the top arm.”

    • “Return to standing, find Gate Pose: kneel (or modified), side stretch the torso over one extended leg. Repeat opposite side.”

  2. Backbend + Seated / Hip Openers

    • “Come back up, tuck toes under, come onto knees (hip‑width). Camel: place hands on low back or blocks, lift chest, lengthen through front of hips. Move slowly in and out.”

    • “Return to seated. Extend one leg, bend the other, and find Marichyasana I (open, no clasp) — twist gently, keep the spine long, no force.”

    • “Then tuck legs or come to lying‑or seated Figure‑4 stretch — cross one ankle over opposite thigh, flex bent knee side for support, deepen as comfortable.”

Wind Down

  1. Cool‑Down & Rest

    • “Ease out of seated, maybe side bends, gentle spinal movements, softening.”

    • “Prepare for final rest: lie down on your side (preferably left), with bolsters or pillows between knees, under head, and behind back for support.”

    • “Allow breath to deepen, allowing tension to melt away. Stay here for 5–10 minutes (or more). When ready, roll gently up to seated to close.”

Modifications & Safety Notes (Prenatal Considerations)

  • Encouraging wide stances / softer bends / support (blocks, wall) is key.
  • Twists should be open — avoid compressive or deep twists.
  • In later pregnancy, avoid lying flat on back for extended time (use side‑lying or incline).
  • For Camel, don’t overarch; use support (blocks or hands on lower back) to avoid lower back strain.
  • Always offer the choice to skip or do gentler variations — e.g. Half Moon near wall, keep foot lower, hand on block or wall.
  • Use plenty of props: bolsters, blocks, blankets, wall support.
  • Remind students to stay hydrated, and to rest if any discomfort arises (e.g. dizziness, uterine pressure, etc.).

👉 For more information & to learn how to guide pregnant students, visit our Online Prenatal Yoga Teacher Training Course.

October 7, 2025
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dhyana - meditation

Dhyana

By Yoga Philosophy

Any of these sound familiar?

  • You read an article that says how meditation is good for your mental and physical health, stating lots of facts about the longevity of people who do this practice.
  • A friend swears that meditation helps with the stress caused by their job/relationship/kids/living situation/family/bank balance.
  • You see a photo of someone who looks both healthy, serene, and somehow buff and beautiful, sitting with eyes closed, cross legged in a beautiful place, with the words THE POWER OF MEDITATION written in fancy lettering underneath it.

And then you try. You really give it a shot. You play calming music, dim the lights, maybe even get a candle or incense, or a cool embroidered cushion. You close your eyes, you take a breath – and then, this conversation ensues:

You: Release, relax, let go!
Your Mind: Hmm…. I wonder what I should have for lunch.
You: Release, re…
Your Mind: I cannot believe my brother said that to me three years ago. I mean, come on, that was totally not fair!!
You: Re..
Your Mind: I wonder if those pants I really liked are on sale.
You: AWWW FORGET IT! I CAN’T MEDITATE!!!!!

For a lot of folks, meditation is a pipe dream – something that sounds and looks really good, but appears to be impossible. And, that can be bad news if you are looking to achieve the goal of yoga, which is more than just being calm. The actual point of yoga is to get the mind, (that has been so incredibly active), to be so still that our true identity as spirit soul can shine forth.

We can think of it like this. If your eye glasses are dirty, you could not see yourself in a mirror. For most of us, our minds are like those glasses – they are blocking the soul from actually perceiving itself. The method of cleaning the glasses is meditation, in Sanskrit, (the language of yoga), it is called Dhyana.

Defining Dhyana

The Yoga Sutras of Patanjali, define Dhyana like this (3.2): Meditation is the one-pointedness of the mind on one image.

It is interesting that this anga (limb) of the Ashtanga (eight limbed) Yoga System is found in the third pada (foot) of the Yoga Sutras – I know, there was a lot of leg parts in that statement! In this system of yoga, most of the other angas are in the second pada – which is often described as the book on practice – but not Dhyana, or the step right before it, Dharana. Meditation is found in the portion of the book entitled “Mystic Siddhis”, meaning (basically) super powers! So, yes, if you find it hard to meditate, the Yoga Sutras is saying that it’s up there with being Wonder Woman!

Though this seems difficult, the fact remains that EVERYONE has meditated at some point or another in their lives, even you, and maybe you just didn’t even realize it. That day you might have lost track of time when you were so absorbed in a writing project. The way you felt “in the flow” when you were dancing, surfing, running, skiing. In all of these instances, were you not “one-pointed”? It is a mistake to think that meditation looks only one way…

Ways in which Dhyana is Practiced

In the Yoga Sutras, the sage Patanjali, gives several different options on the object one can use as their focal point for meditation.

  • Mantra: Quite early in the text, Patanjali mentions contemplation on the word OM, as a way of bringing the mind into focus. OM, which I jokingly call the official sound of yoga, is much more complicated than it would appear. It is more than a single word, it is a mantra. Man – meaning mind, Tra – meaning to go around the mind. In the language of Sanskrit – a word, and the meaning of the word are “non-different”. Exactly how water and ice are different forms of each other, therefore not the same, but not two different things. The mantra of OM (really written AUM) is one of the verbal representations of The Supreme Being. In Sutra 1.28, meditating on this mantra is stated as a means to achieve the one pointedness of Dhyana. In Bhakti Yoga, mantras are the primary means of meditation. When spoken, it is called Japa, and when sung it is called Kirtan.
  • Breath: Sutra 1.34 states that meditation can be practiced by exhaling and retaining breath. Earlier in the Yoga Sutras, the practice of Pranayama (breath retention) is also mentioned. This is something most of us have practical experience with. When panicked, why do we say, “Take a deep breath!”? We know the power of one long, steady, still exhale to calm ourselves. What is occurring when we do that is that we are using the voluntary control we have over the respiratory system to affect our nervous system. Pulling it from “flight or fight” to “rest and digest”.
  • Sense Objects: While yoga talks a lot about not letting the senses pull you outward to the world of things, as opposed to inward to the residence of soul. Sutra 1.35 , says one can focus on a sense object to focus the mind. Think of the experience of bringing your attention to tip of the nose, or the tip of the tongue – that gives a person a very tangible thing to hang their mind on. Bhagavad Gita 6. 13-14 states: One should hold one’s body, neck and head erect in a straight line and stare steadily at the tip of the nose.
  • Another Being (Community): Sanga – association in English, is of the utmost importance in yoga. Having people in your life, you exemplify the qualities of yoga, who can inspire you, lead you, uplift you. Our care givers when we were young were very right – we do become who we hang around with. I love that it is said that we are the average of the five people we spend the most time around! When we fill our lives with people, especially teachers and mentors who live the principles we aspire to, we can use them as our compass and their qualities can be what we train our mind on. (Sutra 1.37) This is why the convention of a Guru (a spiritual teacher), is so esteemed in the yogic path. We have teachers for so many things, should we not also have a teacher for our spiritual lives?
    Dreams: Yes – Dreams!!! In the Yoga Sutras, dreams are one of the categories of thoughts we think. And, each of these categories can be used to help us uncover our true selves. Dreams, from a yoga standpoint, come from impressions on the mind called Samskaras. Think of a ball of clay – when you touch it, it makes an impression. The more you touch it, the more it changes shape, and the pattern you created gets more and more fixed. When in our waking hours, we begin to hold an image in our minds, so much that it appears in our dreams, we can then use our dreams to make it come even more into focus when we are awake. (Sutra 1.38)
  • Anything: In Sutra 1.39, Patanjali writes: Steadiness of the mind is attained from meditation upon anything of one’s inclination! That’s right… anything!!!! And this is where I go back to saying, we all have meditated, we just didn’t realize it. Any time we have fixed our mind on one single thing, and hold it there, it is Dhyana – meditation.

Let’s look at some things that meditation could look like in our contemporary lives:

  1. Asana (the physical yoga practice)
  2. Running
  3. Biking
  4. Walking
  5. Dancing
  6. Surfing
  7. Sports where you are constantly engaged – basketball, soccer
  8. Handicrafts – knitting, crochet, needlepoint
  9. Cooking
  10. Reading
  11. Writing
  12. Singing
  13. Making art

And it could also be:

  1. Anger
  2. Envy
  3. Long ago slights
  4. Negative thought patterns

Both lists could go on and on… and both the Yoga Sutras and the Bhagavad Gita tell us that we can use the focus of our mind either to our ultimate benefit, or to degrade ourselves. To paraphrase the Bhagavad Gita, “Our mind could either be our best friend or our worst enemy.” It depends on what we are meditating on day in and day out. That points to how we set ourselves up for meditation and the ancient texts give us clues.

Preparing for Dhyana

The title of the sixth chapter of the Bhagavad Gita is often translated as Dhyana Yoga. In it, Lord Krsna describes how the ancient yogis would go to the forest for meditation, live in seclusion in a sacred place and cover a spot on the ground with a particular type of grass. The yogi was to live a life of regulation, and sense control – neither eating or sleeping too much or too little. (6.12-17) While most of us won’t be tripping off to the woods to live 24/7, for 365 days a year, we can take our cues from this. To meditate, we have to make the space for it – both physically, and in our lives. Find that place that can be solitary, and for you, sacred. It can be anywhere: A corner of a cramped NYC apartment, a park bench, a book store. Anywhere that gives you a sense of peace, and where you feel you can go within.

Where the senses go, the mind will follow and that is why the Gita, the Sutras, and pretty much any yogic text point to controlling the senses. My teacher says that consciousness can only flow two ways – out to the world of things, or in, to the world of spirit. The senses pull us outwards, so the control of them, is a major preparation for Dhyana.

How to Practice Dhyana

Both the Gita and Sutras point to our relationship to others as an important step to being able to practice Dhyana. Sutra 1.33 (literally my favorite Sutra!) says from the cultivation of friendship toward those who are happy, compassion toward those in distress, joy toward those who are virtuous, and equanimity toward those who are non-virtuous, lucidity arises in the mind. The Gita mirrors that in 6.9: A person is considered still further advanced when he regards honest well-wishers, affectionate benefactors, the neutral, mediators, the envious, friends and enemies, the pious and the sinners all with an equal mind.

In other words, when we treat others with kindness, compassion, understanding and forgiveness, it soothes our minds, and brings it more to a place of peacefulness. And, we know this, don’t we? When do you feel more calm – when you are pissed off, or when you are feeling compassionate and loving?

Yoga teaches us that we have a secret inside of us – our identity as an eternal soul – but until we clean off the glasses blocking our view, we won’t ever know that. Dhyana, one could say, is the cleaning solution we need to wipe away that which we are not.

October 6, 2025
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