Yoga flows
Yin yoga sequence: a 60-minute class
An hour of long, passive holds, the length of the classes in the main yin yoga trial, in which stressed adults did 60-minute classes twice a week for 5 weeks. The butterfly, square, child's pose, dragon and swan come in the order a second trial used; we've left out that trial's plough, saddle and downward dog and shortened its holds. Compared with our 35-minute yin yoga for beginners, most holds here last 3 minutes rather than 2, and it adds the square, swan, squat and half butterfly, so start with the beginners' session if yin is new to you. Go to a gentle stretch, not your limit, prop yourself with cushions, breathe slowly and come out slowly, with 20 to 30 seconds between poses. These holds are longer than the doses on our move pages, which are for building range: yin's long holds are for winding down, not for extra flexibility. Do it after training, in the evening or on a rest day.
Arrive
- Beginner · 3D demoLying on your back with your knees bent; in for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
Hips
- Beginner · Adductors, Hip flexors, Back · 3D demoButterfly: sit on a cushion and let your knees fall; with osteoporosis, sit tall instead of foldingHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
- Fire log pose (Agnistambhasana)3 min each sideIntermediate · Glutes, Adductors · 3D demoSquare: shins stacked, or lie on your back in the reclined figure four if your knees complainEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: Half lotus pose (Ardha Padmasana)
- Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, with your forehead on a cushionHarder: Extended puppy pose (Uttana Shishosana)
- Low lunge (Anjaneyasana)3 min each sideBeginner · Hip flexors, Quads, Glutes · 3D demoDragon: back knee padded and hands on blocks; let the front of the back hip open slowlyEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
Spine
- Beginner · Back, Abs, Chest · 3D demoLet your hips stay heavy; come out if your back pinches, and skip it if you have spinal stenosisHarder: Cobra pose (Bhujangasana)
Outer hips
- Pigeon preparation (Eka Pada Rajakapotasana prep)3 min each sideIntermediate · Glutes, Hip flexors · 3D demoSwan: a cushion under the front hip, or lie on your back in the reclined figure four insteadEasier: Easy pose (Sukhasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
- Deep squat hold1 minIntermediate · Quads, Glutes, Adductors · 3D demoHeels on a rolled mat, or sit on a block; hold a support if you need toEasier: Goddess pose (Utkata Konasana)Harder: Cossack squat
Back of the legs
- Head-to-knee pose (Janu Sirsasana)3 min each sideBeginner · Hamstrings, Back, Adductors · 3D demoHalf butterfly: fold from your hips with a long back and the knee bent; with osteoporosis or glaucoma, sit upright and lean only a littleHarder: Seated forward fold (Paschimottanasana)
Lying
- Supine spinal twist (Supta Matsyendrasana)2 min each sideBeginner · Back, Glutes · 3D demoA cushion under the top kneeHarder: Seated twist, bottom leg straight
- Beginner · Adductors, Glutes, Back · 3D demoHold behind your thighs if your knees objectEasier: Double knee-to-chest stretchHarder: Lizard pose (Utthan Pristhasana)
Finish
- Beginner · Hamstrings, Calves · 3D demoHips a little away from the wall; with glaucoma, ask your eye doctor first and rest your head on a folded blanket; skip it in later pregnancyHarder: Plow pose (Halasana)
Tips
- Trials of yin yoga used 60-minute classes twice a week for 5 weeks. Once or twice a week alongside strength and aerobic exercise is our suggestion.
- Very mobile joints? Stay in the middle of your range, keep your muscles lightly working, and shorten every hold to a minute or two.
- With osteoporosis, keep your back long in butterfly, child's pose and half butterfly, and don't fold forward to your limit.
- With glaucoma or high blood pressure that isn't under control, ask your doctor before legs up the wall, rest your head on a folded blanket, and sit up slowly at the end.
- In pregnancy, ask your midwife or doctor first. As your bump grows, skip the sphinx and happy baby, and after the first trimester swap the lying poses for side-lying or propped-up versions.
- Don't do long holds when you're drowsy from alcohol or sedating medicines: in one case report, a woman who fell asleep in a seated forward bend for 4 hours damaged nerves in both legs.
- Come out of any pose that brings on tingling, numbness or sharp pain, or that hurts as you come out.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the yin yoga sequence: a 60-minute class take?
About 60 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 6 of its 13 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.