5 Common Yin Yoga Poses And Their Benefits

Yin Yoga is basically slow-paced yoga in which asana and yoga postures are held for longer period of time. The poses are usually held up to 5 minutes and even sometimes longer. Yin Yoga practice is designed to make you more comfortable, to help you sit longer and for the improvement around the joints mainly in spine and sacrum. Yin Yoga class consists of passive floor poses that majorly works for the pelvis, inner thighs, and spine.

Some of the Benefits of Yin Yoga Poses you that you should read it now:

  •  Yin Yoga poses calms and balances the mind and body
  •  It helps in better lubrication and protection of joints
  • Yin Yoga practices greater stamina
  • Yin Yoga is a great coping for stress
  • It improves joint mobility
  • It maintains the levels of energy in the body


To begin with, meditation sit in a comfortable easy way, take 8-9 clearing rounds of breath. Relax, close your eyes and allow yourself to concentrate on mind within each cycle. Remain close to your breath and settle your mind before you begin with the first pose. Are you ready?

Start with the first pose…

1.  Butterfly Pose

1. Butterfly Pose

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Sit with a calm and straight spine and let your legs straight out. Then take your feet towards the pelvis followed by bending the knees in such a way that both feet should touch each other in a plane.

Release the spine forward, once you have got the comfortable place to land, take 20-25 cycles of breaths or so. To come out as the butterfly, extend your spine back to upright and extend your legs.

2.  Reclining Spinal Twist

2. Reclining Spinal Twist

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Lie on your back, extend your right leg along the floor and draw your left knee up to your chest. Extend your left arm out along the floor till shoulder height with the palm facing up, shifting your hips slightly to the left. Gently turn your head to the left. Repeat the pose on the opposite side. Reclining Spinal Twist is an excellent pose to help restore balance.

3. Caterpillar

3. Caterpillar

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Sit on the floor while extending your legs out in front. Move your spine forward and relax your legs. Bow your head to give a long stretch to the shoulders, upper back, and neck. Breathe with a special focus on heart and lungs. Make sure that you don’t bend your knees while going down.

4. Knees To Chest

4. Knees To Chest

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Lie on your back; slowly draw your knees up to the chest, holding on back of your thighs. Do what you feel great doing with your body, move from side to side. Keep doing as long as you are good at it or hold it for 2-3 minutes. (1)

5.  Seal Pose

5. Seal Pose

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First of all, lie down on your belly, fasten your elbows with opposite hands. Push yourself up from your belly, onto your forearms to open your chest. If it feels comfortable, press over your hands and straighten your arms. Keep the head upright, close your eyes and stay there for 1-2 minutes. Seal pose awakens the mind and emotions.

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