A Beginner's Guide to Yin Yoga: Tips and Benefits

Whether you’re a certified yogi or a novice just embarking on your yoga journey, there may soon come a time when you stumble upon a type of practice known as “yin.” While it’s a lesser-known type of yoga class, it’s becoming increasingly popular thanks to its ability to counterbalance more dynamic styles like Vinyasa or Ashtanga—more fast-paced-style practices.

If you’re craving a more tranquil, relaxing yoga practice that focuses on stillness and slowing down your breath, yin yoga might be for you. Its meditative nature can enhance mindfulness and boost mental clarity. And the long-held poses can target deep connective tissues and improve flexibility. The pace and intention of the practice sets it apart from other types of yoga says Jamie Bacharach, DiplAc, a yoga teacher and a diplomate of acupuncture with Acupuncture Jerusalem.

“Yin yoga is slow and meditative, emphasizing long-held poses to enhance flexibility and restore balance, while styles like Vinyasa involve dynamic, flowing sequences that generate heat and energy,” she says. “In contrast, Hatha yoga combines slow and active movements, but doesn’t typically hold poses for as long as yin.”

There are a variety of ways that yin yoga can benefit your overall wellness and health. Here's why experts love this rejuvenating practice.

Yin yoga focuses on holding poses for longer periods, allowing the body to release tension and deepen stretches. These long holds increase blood flow to the targeted areas, which help to circulate oxygen throughout the body, explains Kate Lombardo, yoga director and lead trainer at Yoga Renew.

“If you picture a garden hose that you coil up for a few minutes, once you unfold the hose the water flow moves quickly and flushes out whatever was backed up,” she says. “The same thing happens in the body when moving in and out of yin poses.”

Whether we like it or not, our tissues and joints become worn down and thinner as we age due to decreased fluid circulation, explains Rachel Welch, certified health coach, yoga instructor, and founder of the postnatal fitness method Revolution Motherhood. The result? Inflammation and stress in our joints due to the lack of support from the surrounding muscles.

“By holding poses for extended periods, the way you do in yin yoga, your tissues become stimulated and stretched, which leads to increased flexibility and range of motion,” she says.

In our high-stress world, we could all use a little bit of calm—and that’s what yin yoga can provide, says Lombardo. “The idea of sitting in any kind of discomfort goes against the instincts human beings have of seeking comfort at all times. Yin yoga creates a safe space to practice sitting in discomfort and connecting to the breath—and moving through this practice builds resilience and helps to train the mind to find ease during times of stress and adversity.”

Some 21 % of U.S. adults live with chronic pain—yet something as simple and natural as yin yoga can help by releasing muscle tension, increasing flexibility, reducing stress, and promoting relaxation.

“In addition to allowing for gentle stretching without strain, this slow, mindful approach can aid in recovery by promoting blood flow to injured areas and encouraging healing without overexertion,” adds Bacharach.

By slowing down and tuning into your body's sensations, you can gain valuable insights into your physical and emotional state. Holding poses for long periods can help you become aware of the areas of tension in your body, and by pushing your limits gradually, you can start to improve flexibility and range of motion. The stillness of yin yoga, too, can encourage mindfulness, allowing you to focus on the present moment and let go of your mental mounting to-do list.

While yin yoga might not be the type of class you want to do on repeat throughout the week, it can complement your other activities.

“The Chinese philosophical belief of the balance of yin and yang is foundational to the practice of yin yoga,” says Lombardo. “If we only practice yang activities, like weight lifting or aerobic exercises, then we run the risk of being overstimulated and overworked; but, if we only practice yin activities, like meditation or yin yoga, then we’d be walking around feeling sleepy all day.”

The harmony between the yin and yang—the balance of stillness and movement—contributes to overall well-being.

Before you try yin yoga, there are some things to keep in mind. It's not your typical yoga experience Here's what to expect from a yin yoga class.

Don’t be surprised if you walk into a yin yoga class and the lights are dim—or off completely—and quiet, relaxing music is playing. Unlike more dynamic styles like Vinyasa or Ashtanga, yin yoga is quiet and calm. This makes it ideal for those looking to reduce stress and focus on mindfulness.

In a typical yin yoga class, you'll practice fewer poses than faster-paced styles but hold each pose for an extended period—usually between three to five minutes. These long holds target the deeper layers of the body, such as connective tissues and fascia, promoting flexibility and joint mobility, explains Bacharach. “The goal is not to engage the muscles but to release tension and gently stretch these deeper tissues."

A typical yin yoga session usually lasts between 60 to 90 minutes. This duration allows enough time to explore various poses and hold them long enough to access deeper layers of tension in the body, explains Bacharach. However, she notes that even shorter sessions of 30 minutes can be beneficial, especially for beginners or those with time constraints.

The great thing about yin yoga is that there aren't poses “more advanced” than others. Beginners can attempt any of the poses in a yin class, according to Lombardo.

“While there are certain poses that are more physically challenging than others, a yin practice is that each student is asked to practice a pose in a way where they feel a stretch in their body, and that looks different for everyone,” she says. “So for a student who's been practicing for years, that may mean they fold forward and their head comes to the floor whereas for a beginner they may fold forward only a few inches.”