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Yin Yoga

By Weekly Class Theme

What is yin yoga for?

Yin yoga is a specific type of yoga rooted in Chinese medicine that focuses on holding poses for extended periods of time to access the fascia, or connective tissue, of the body. Yin yoga is designed to improve flexibility, enhance mobility, and deepen steadiness in being able to hold poses and quiet the mind.

Is yin yoga okay for beginners?

This style of yoga can be suitable for beginners if they listen to their body and incorporate props. A lot of times, the teacher will assign props at the beginning of class and can make a huge difference when utilized throughout the practice. Incorporating props helps students access the pose in a different way, oftentimes allowing them to hold the postures in the extended period of time (5-7 minutes) more comfortably.

What is the difference between yin yoga and normal yoga?

Vinyasa yoga is typically the most popular type of yoga. This type of yoga often incorporates Sun Salutations and a “flow” throughout the class. The flow is considered the transition between Downward Facing Dog to Plank Pose to Chaturanga Dandasana (or lowering all the way down) to Upward Facing Dog (or Cobra Pose). That little segment of a flow is considered a vinyasa and will be woven throughout class to create a rhythm of movement.

Yin yoga doesn’t typically include any standing poses let alone Sun Salutations. There are thoughtful transitions done throughout the class, but no structure of a “flow,” or moving through various poses in a vigorous manner. Yin tends to be more passive, as you are in a pose for longer than 3 minutes. Yin poses are typically held anywhere from 3 to 7 minutes, depending on how many the instructor wants to incorporate into a single class.

What are the four types of yoga?

The four paths of yoga are karma yoga, bhakti yoga, jnana yoga, and raja yoga. Each comes with their own respective way of practicing yoga. Karma yoga is through the practice of selfless service, realizing you are the physical manifestation of the divine work of a higher power. Bhakti yoga is through the lens of devotion, practicing through prayer, chanting, and offering of full devotion to the divine (pure love). Jnana yoga is a philosophical path of knowledge and involves the method of self-study to reach a point of realization about the true nature of reality. Lastly, raja yoga is the path of meditation (this path also includes the physical practice yoga asana) to achieve enlightenment. It is done through the eight-limbed path, which includes: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi.

What is the gentlest type of yoga?

It depends what you’re inquiring about as being gentle. There are plenty of “yoga” practices that don’t involve physical movement per se and instead focus on the stilling of the mind. These practices tend to be more meditative and help people experience the feeling of “flow” that you get from a yoga asana class without moving the body physically.

Some gentler types of yoga include, yoga nidra, restorative yoga (though physical, you aren’t moving much as most of the poses are done heavily assisted by props), sound meditations (sound baths), “slow flow” yoga classes (vinyasa classes that are far slower paced than a standard vinyasa yoga class).

Yin yoga targets the connective tissue of the body, which is why poses are held for longer and often rely on the support of props to maintain the posture.

More about yin yoga

Philosophy

  • Yin Yoga is a slow, meditative practice rooted in ancient Taoist philosophy.
  • It focuses on finding balance between yin (passive, cool, and still) and yang (active, warm, and dynamic) energies in the body.
  • The practice encourages mindfulness, acceptance, and inner stillness.
  • Instead of “doing” a pose, practitioners are invited to surrender and allow the body to open naturally.

Benefits

  • Enhances flexibility by gently stretching connective tissues (fascia, ligaments, joints).
  • Promotes relaxation and reduces stress by activating the parasympathetic nervous system.
  • Improves circulation and joint mobility.
  • Supports emotional balance by creating space for stillness and reflection.
  • Complements active yoga styles (like Vinyasa or Power Yoga) and athletic training.

Pose Duration

  • Poses are typically held for 2 to 7 minutes, sometimes longer for advanced practitioners.
  • Holding poses for extended periods allows deeper access to the body’s connective tissues.
  • The focus is on gentle sensation, not muscular effort or intensity. See example class: Yin Yoga for Stillness

Common Poses

  • Butterfly Pose (Baddha Konasana) – Opens the hips and groin.
  • Dragon Pose – Deep hip opener that stretches the quads and hip flexors.
  • Caterpillar Pose – Forward fold that releases the spine and hamstrings.
  • Sphinx or Seal Pose – Gentle backbend to open the chest and strengthen the spine.
  • Reclined Twist – Relieves tension in the back and massages internal organs.

History

  • Yin Yoga evolved in the late 1970s and 1980s, blending Taoist philosophy with traditional Chinese medicine and modern yoga.
  • It was popularized by Paulie Zink, a martial artist and Taoist yoga teacher, and later developed by Paul Grilley and Sarah Powers.
  • The practice draws inspiration from ancient Chinese concepts of Qi (energy flow) and the meridian system, similar to acupuncture.

Questions from ChatGPT:

Yin yoga focuses on balancing energy, doesn’t it?

It does! Yin yoga is exceptionally valued for its ability to target the subtle body whereas most other yoga asana practices focus on the flow and movement. Vinyasa yoga is considered a yang practice, meaning it builds head in the body typically through rhythmic movements like Sun Salutations and Chaturanga.

Yin yoga poses for relaxation and stress relief

Most yin yoga poses help reduce stress and calm the body and the mind. While the postures are held longer and can be quite challenging, the effort of finding stillness in a pose helps the body decompress and relaxes the nervous system.

Yin yoga poses that could improve my flexibility

Most yin yoga poses can help with enhancing flexibility. Although, some postures might be avoided due to anatomical restraints or personal injury. It is recommended to avoid certain poses if advised by a doctor but generally yin yoga poses help improve flexibility, mobility, and can reduce stress and inflammation.

Check out our online yin yoga course!

Yin Yoga Online Teacher Training

Enroll Today
200 Hour Online Yoga Teacher Training
November 10, 2025
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yin yoga poses pdf for relaxation & stress relief

Yin Yoga Poses for Relaxation and Stress Relief

By Yoga

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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Surya Namaskar A (Sun Salutation A) by YogaRenew

By Yoga Asana

“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 Anatomy

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
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Yin Yoga for Stillness

By Weekly Class Theme

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
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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
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yin yoga class pdf download

Yin Yoga Sequence PDF

By Weekly Class Theme

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
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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
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45‑60 min Prenatal Yoga Sequence

By Weekly Class Theme

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
Love4
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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