Yin yoga
Yin yoga is a slow, quiet style in which you hold mostly seated and lying postures for several minutes each, with the muscles as relaxed as possible. It is a modern style that took shape in the United States in the late 20th century, drawing on ideas from Chinese Taoism. Active, dynamic styles are called yang; this one is their calm opposite, hence the name.
What it is for
Section titled “What it is for”- Deep, gentle stretching of the hips, groin, lower back and legs.
- Its idea is that long, passive holds reach the connective tissue around the joints (fascia), not only the muscles.
- Calm: stillness and slow breathing help you slow down and practise patience.
- A balance to strength training, running, cycling and dynamic yoga, for example as a recovery day.
- A gentle way into meditation — many teachers use the holds for quiet attention to the breath.
Equipment
Section titled “Equipment”- A mat and plenty of props: bolsters, blocks, blankets and straps are used in almost every posture. Studios usually provide them.
- Warm, comfortable clothes and socks: you hardly move, and the body cools down.
- A light extra layer for the final relaxation.
- Water.
How a class goes
Section titled “How a class goes”- 60–90 minutes, with only a handful of postures — often six to ten.
- Each posture is held for about three to five minutes, sometimes longer. You go to a point of gentle, bearable sensation, not pain, and then stay still.
- The postures have their own names — butterfly, dragon, caterpillar, sphinx, saddle. They resemble familiar yoga postures but are done passively, without effort.
- Between postures the teacher gives you time to come out slowly and rest, because joints can feel stiff after a long hold.
- The room is usually quiet, and the teacher may guide your attention to the breath or read something short.
- It ends with a long savasana. A first class is easy to follow, but staying still for minutes can be harder than it sounds.
Who it suits best
Section titled “Who it suits best”- Anybody who feels stiff in the hips and lower back, including people who sit a lot.
- Athletes and people who train hard, as a recovery session.
- Those who want to learn to relax and to stay with their breath.
- Beginners: the postures are simple, and props make them easy to adapt.
- It suits less somebody who wants a workout or strength — for more active flexibility work, see Stretching. If your joints are very flexible (hypermobility), do not go to your limit. In pregnancy, with joint injuries or after surgery, ask your doctor first and tell the teacher. Come out of any posture that causes sharp pain, tingling or numbness.