Yin Yoga: Long Holds for Deep Calm

Styles of yoga 3 illustrations Updated 2 Nov 2026

Yin yoga keeps you still in soft floor shapes for three to five minutes or more, muscles loose, so a light but lasting load reaches the tissue that wraps the joints. It feels quiet and meditative, a complete contrast to fast, muscular styles, which yoga teachers call yang.

This guide explains what yin yoga is, eight classic yin yoga poses with suggested times, how restorative yoga is different, a 30 minute sequence, and who should be careful.

Holds: 3 to 5 minutes, sometimes longer
Muscles: Relaxed, not working
Targets: Hips, spine, connective tissue
Props: Bolsters, blocks, blankets
Restorative yoga: Fully supported, even gentler
Good for: Stiffness, stress, balancing busy days

What is yin yoga?

Yin yoga grew out of a blend of hatha yoga and ideas from Chinese medicine and martial arts in the late twentieth century. Its three principles are simple: come into the pose to a mild edge of sensation, become still, and stay for time. Muscles stay relaxed so that the stretch is felt deeper, around joints and fascia. Many teachers also use the long holds for mindfulness, noticing sensation and breath without fidgeting.

Yin yoga in pictures

Yin dragon pose, a low lunge with the hips sinking and hands resting on blocks — Level
Beginner
Hold
3 minutes each side
Works on
Hip flexors
Dragon, the yin version of a low lunge, lets the hips sink and stays for minutes rather than breaths.
**Teacher's cue:** Find a mild edge, then let gravity do the work.

Yin caterpillar pose, a relaxed seated forward fold with a rounded back — Level
All levels
Hold
3 to 5 minutes
Works on
Back, hamstrings
Caterpillar is a relaxed seated fold. The back rounds and the head hangs; no reaching for the toes.
**Teacher's cue:** Let the spine round like a hanging rope.

Restorative supported reclining pose lying back over a bolster with knees bent and apart — Level
All levels
Hold
5 to 10 minutes
Works on
Deep rest
Restorative yoga supports the body completely. Lying back over a bolster with knees wide is a classic.
**Teacher's cue:** Adjust the props until nothing needs effort.

8 yin yoga poses and times

Yin pose	Similar to	Time
Butterfly	Baddha konasana, rounded	3 to 5 min
Caterpillar	Paschimottanasana, relaxed	3 to 5 min
Dragon	Low lunge	3 min each side
Sleeping swan	Pigeon, folded	3 min each side
Sphinx and seal	Cobra variants	3 to 5 min
Child's pose	Balasana	3 min
Reclined twist	Lying twist	3 min each side
Legs up the wall	Viparita karani	5 min

Restorative yoga: how it differs

Restorative yoga also holds poses for a long time, but its aim is complete rest. Props support the body fully, so there is little or no stretch at all. Restorative yoga poses include supported reclining butterfly over a bolster, supported child's pose, legs up the wall and side lying over a bolster. It suits recovery from illness, very stressful periods, pregnancy (with adaptations) and anyone who needs deep relaxation.

Yin yoga poses for beginners at home

Start with three poses only: butterfly, sphinx and a reclined twist, three minutes each. Set a gentle timer so you do not watch the clock, and place cushions wherever the body does not touch the floor. When the time ends, release slowly, because joints can feel stiff after a long hold. Over a few weeks add caterpillar and dragon. Practising two or three evenings a week is enough to notice easier movement and calmer evenings. Pair yin with an active style on other days for balance.

A 30 minute yin sequence

Butterfly, 4 minutes.
Caterpillar, 4 minutes.
Sphinx, 3 minutes, then child's pose, 2 minutes.
Dragon, 3 minutes each side.
Reclined twist, 2 minutes each side.
Legs up the wall or final rest, 5 minutes.

Come out of each pose slowly and pause for a few breaths before the next.

Who should be careful

Very flexible people should not hang at the end of their range; stay at a mild sensation. With joint injuries or osteoporosis, avoid deep loaded folds and twists. In pregnancy, choose supported restorative poses and avoid deep twists and lying on the belly. Come out of any pose that causes tingling or numbness.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.