Comprehensive Guide to Yin Yoga: All You Need to Know

Whether on 90s-style chokers or old-school graphic tees, you've probably seen or heard of yin and yang. Two sides of the same coin, yang is marked by high-energy, activity, and heat, while yin is marked by rest, quiet, and rest.

Much of the yoga practiced in the Western world — Hatha, Vinyasa, Power, and Kundalini — is classified as yang yoga. Active, vigorous, and (sometimes) hot, there's no doubt that these yang styles can improve strength and mobility, and offer a number of health and fitness benefits. But there's another style of yoga worth incorporating into your routine, as well: Yin yoga.

Rather than focusing on working your muscles and jacking up your heart, the slower-paced yin yoga practice works on recentering your mind and stretching your fascia, says yin yoga instructor Kelly Aguilera, lead teacher of Sacred Roots Teacher Training. 'All positions are seated or supine (lying) and are held for an extended period of time,' she explains. Typically, 3 to 10 minutes.

Intrigued? Read on for a complete guide on yin yoga — including info on the health benefits of incorporating it into your exercise and wellness routine, how to start, and more.

Simply, yin yoga is ~*chill*~ yoga. Yin yoga instructor Rachel Hirsch, the co-founder of Empowered Yoga, a yoga studio in Los Angeles, California describes it as 'a yoga practice rooted in Chinese and Taoist principles.' It's a 'relaxing style of yoga,' she says.

Unlike the (yang) yoga you practice at Y7, CorePowerYoga, or whatever your go-to local studio where flow is the focus — that's transitions from position to position with speed, grace, and control — stillness is the focus of yin yoga. 'In yin yoga, you get into a pose and then hold it,' says Aguilera.

By holding poses, you're able to stretch your deeper connective tissues (AKA fascia) more effectively than when you simply pass through a pose, explains Hirsch. 'By holding poses for much longer than in other styles of yoga, you are able to stretch and lengthen your connective tissue,' such as your fascia, ligaments, and tendons, she explains. Staying still in a pose has the added benefit of stilling your mind, she adds.

There are three main principles to the Yin Yoga practice. The goal of these principles is simply to help you get the most out of your yin yoga practice as possible.

Fact: Nobody and no body are created the exact same. Well, this principle takes that into account. 'The idea is that each practitioner should move into a pose at a depth that is appropriate for them on that particular day,' explains Aguilera. Indeed, trying to go deeper into a pose (just because the person on the mat beside you is doing crazy contortionist moves) can cause you to over-stretch, which can lead to injury. This principle also acknowledges that our access to range of motion can vary based on a variety of factors that change day-to-day, such as hydration levels, recent physical activity, and more, she adds.

Bluntly, if you find yourself huffing and puffing, or shaking and quaking in the middle of a yin yoga, you're not abiding by this principle.

The goal of yin yoga is the same as the goal during the freeze portion of freeze tag: To remain still. 'When we remain still and passive in a pose, we are able to more effectively affect the connective tissues of the body,' says Aguilera.

Don't be surprised if this principle is tricky to adhere to at first, says Hirsch. 'Overcoming the urge to fidget, move, adjust can be incredibly challenging for both the body and mind,' she says. But the more you practice it, the easier it gets.

Again, in a yin yoga class, you'll hold each pose for a minimum of 3 to 5 minutes, says Aguilera. 'That's because your fascia needs more than a minute to respond,' she explains.

As you hold, the sensation will build in your muscles and you may feel the urge to release builds [by moving or fidgeting], says Hirsch. Here, focusing on your breath can be incredibly beneficial, she says.

During most other (yang) yoga classes, the emphasis is on simultaneously strengthening your muscles and accessing the deepest range of motion possible. During yin yoga, however, the focus isn't necessarily on strengthening your muscles, nor on getting into the deepest stretch, says Hirsch. Rather, the goal is to stretch and elongate your connective tissues (fascia, tendons, and ligaments).

'Fascia is the thin sheath of connective tissue that encompasses all of the body's muscles and organs,' explains Hirsch. This fascia can get tight from things like dehydration, lack of movement, stress, and everyday wear and tear, she says. When your fascia gets tight, you can have a harder time doing day-to-day activities without pain, such as reaching into a cabinet or picking up your pup.

'When you give fascia time to relax and stretch through things like yin yoga, you create space for everything else inside the fascia and body,' explains Hirsch. In turn, this increases mobility and flexibility, reduces the sensation of stiffness, and increases movement freedom.

Beyond the physical benefits of yin yoga, there are mental and emotional benefits, too. 'We move quickly in this world, always from one thing to the next,' says Hirsch. 'The practice of yin requires you to slow down, breathe through discomfort, [and] push past thoughts of wanting to give up.' Altogether, this helps reduce stress, promote relaxation, and support your ability to move mindfully, she says.

Put simply, yin yoga is more gentle than other popular styles of yoga, such as Vinyasa, Hatha, or Power yoga.

'In Vinyasa yoga, for example, you're moving breath to movement, typically with speed, to build and release heat,' says Hirsch. (Here, heat is code for core body temperature). In yin, you are neither moving with speed nor building heat. Yin yoga won't get your heart rate going and core temperature up the same way Vinyasa does, she explains. You will, however, be 'focused on sitting with discomfort,' explains Hirsch.

To be clear: While yin is a gentle form of yoga, it's *not* the same as hatha yoga, which is sometimes known colloquially as gentle yoga. During a Hatha yoga flow, you're moving movements, intentionally focusing on the breath. While you are moving slower through the movements in a Hatha yoga class than you would in Vinyasa, you're not holding the poses the way you do with a yin yoga class, she explains.

'Yin yoga is most commonly compared to restorative yoga, which is a yoga practice that focuses on relaxing the mind and body, and calming the central nervous system,' says Hirsch. While it's true that there are some major similarities — both styles are lower intensity and may use props, for example — they are different. 'Yin isn't focused on healing the body through easing the mind the way restorative yoga is,' she says. 'Instead it's primarily focused on stretching your connective tissues.'

You may be used to yoga classes requiring you to wiggle your bum in the air (downward dog) or stand on one leg (tree). But during yin yoga, you won't be on your feet at all. 'All yin yoga poses are done from a sitting or laying down position,' explains Aguilera.

Some of the most common yin yoga poses include:

Unlike Ashtanga yoga, which follows the same specific sequence every single time, in yin yoga, the sequence of poses can be customized to your specific intent, time frame, and experience level.

If, for example, you have lower back pain, your yin yoga sequence will include a number of decompression exercises like savasana, seated forward fold, and sphinx. Meanwhile, if you have tight hips, your sequence might include butterfly pose, dragon pose, and reclined twist, instead.

The exercise modality most often described as scalable is CrossFit — but yin yoga is scalable, too. Meaning, it is a practice that can be tailored to safely suit your current abilities. 'Any skilled yin yoga teacher will be able to help you find a variation of the shapes that fit them and their body best,' says Aguilera.

That said, yin yoga is all about stretching your connective tissues. So, people with certain connective tissue disorders, joint hypermobility, and pre-existing muscle strains should talk to a healthcare provider before introducing a yin yoga practice into their routine. It's also best for pregnant people, and anyone with any underlying conditions or diseases to talk to their doctor before introducing any new fitness regime to their routine — including yin yoga.

When you do start, says Hirsch, the best thing you can do is listen to your body and work within what feels good. Remember: one of the key tenets of yin yoga is to find your personal 'edge' and not to cross it. So if you are uncomfortable or the practice isn't making your body feel good, try lessening the depth of the pose, or modifying it. If the discomfort continues, stop and talk to your provider.

Ready to give yin yoga a whirl? Hirsch recommends going to an in-person class first — especially if you don't have past experience with yoga.

'Often in person, you can get more personalized recommendations, feedback, and solutions for your body,' she says. Each body is different, so what may be supportive for one person and body might be harmful to another, she says. A knowledgeable in-person teacher can provide personalized feedback specific to your body that allows you safely practice yin.

'Once you become more comfortable, you can take this practice online or even solo in your home,' says Hirsch. While studios usually provide the props you need, if you tune in from home, you'll probably want a yoga mat, says Aguilera. (Though, she notes it's not necessary if you have some other soft surface to practice on). 'Bolsters, blocks, and blankets are also nice to have, but blankets can be rolled together to create larger props or pillows used instead if that's more accessible,' she says.

Whether in-person or online, most yin yoga classes run 60 to 75 minutes. 'Most students take yin yoga once or twice per week,' says Aguilera. How often you take it will depend on your current fitness goals, as well as your ability to make time to yin. Of course, the more frequently you come, the quicker you'll see improvements in your mobility and mental health.

Restful, restorative, and rejuvenating to your connective tissues, yin yoga is a great wellness add-on for anyone feeling stiff, stressed, or sore. While it is far less active and sweaty than other (yang) yoga practices, yin yoga is accessible to people across a variety of fitness levels, ages, and experience levels.