Yin Yoga Poses Poster

Yin Yoga is a type of yoga that emphasizes finding inner tranquility and peace when it comes to physical and mental health. It is a form of relaxation that allows one to delve deep into the joints and soft (“Yin”) tissues in the body. If practiced regularly, Yin Yoga can help keep the body and mind healthy, as well as alleviate physical pain. This type of yoga is perfect for those looking to decrease the effects of stress and tension in their lives.

Butterfly Pose (Baddha Konasana)

A woman practicing the Butterfly yoga pose, sitting with the soles of her feet together and her legs outstretched in a V-shape.

The Butterfly Pose is a Yin Yoga pose that helps bring relief to the inner thighs, groin, and knees. Begin by sitting with the soles of your feet together and your legs outstretched in a V-shape. Place your hands on your feet and keep your back straight, engaging your core muscles. Gently fold forward from the hip joint, keeping your spine straight and long. Hold the pose for 1-3 minutes, gently rocking side to side.

Happy Baby Pose (Ananda Balasana)

Happy Baby Pose is a classic Yin Yoga posture that brings relief to the lower back and hips, as well as stretch and strengthen the inner groin muscles. Begin by lying on your back with your knees bent towards the chest. Grab hold of the outside of each foot, and use the leverage of your arms to pull the feet closer towards the body. Keep your chin tucked towards your chest and concentrate on your breath. Allow the spine to relax, and hold the pose for 1-3 minutes.

Reclining Big Toe Pose (Supta Padangusthasana)

A woman practicing the Big Toe Pose, lying on her back with a strap looped around her toes

Reclining Big Toe Pose is helpful for releasing tightness in the hamstrings and back of the legs. Begin by lying on your back with one leg outstretched and the other bent toward the chest. Make sure the foot of your outstretched leg is flexed and then loop a strap (or a scarf) around the ball of your foot. Hold onto both ends of the strap, and press your foot down into the strap, feeling a gentle sensation of compression. Hold for 1-3 minutes, and then repeat with the other leg.

Supported Fish Pose (Matsya Kridasana)

A woman practicing the Supported Fish Pose, lying on her back with her legs propped up in a V shape

Supported Fish Pose is a deeply relaxing Yin Yoga posture that can bring a sense of balance and stillness to both the body and mind. Begin by lying on your back, with a bolster or block placed directly under the spine. Place one foot on top of the other at a 90 degree angle. Rest your arms by your side, and remain for 2-5 minutes, concentrating on your breath. When you come out of the pose, take your time and slowly roll to one side before pushing yourself up.

Yin Yoga can be a great way to restore balance and calm to your physical and mental wellness. By regularly practicing each of these postures and poses, you can start to notice the physical and mental benefits of this calming and tranquil form of yoga.
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