Yin Yoga: A Journey to Release Deep Tension and Go Within ✨

Vittoria F
Oct 18, 2024
5 min read

Updated: Dec 24, 2024

Yin Yoga is a slow, meditative practice that targets the deeper connective tissues in the body—ligaments, fascia, and joints ("Yin" in Chinese tradition represents the feminine energy). Unlike more dynamic forms of yoga that emphasize muscular engagement, Yin encourages us to surrender into each pose, allowing gravity and time to do the work. Poses are held for 3-5 minutes, providing an opportunity for us to soften into areas of deep tension. It is a challenging practice for the busy mind, as it invites us to stay still, cultivating patience and presence.

For me the beauty of Yin lies in its ability to release deeply stored tensions, while at the same time bringing us to enhanced mental clarity and calmness. It’s a practice of stillness, where you learn to sit with discomfort—whether physical, emotional, or mental—and come out on the other side feeling more grounded and open.

Why Yin Yoga is Beneficial for the Body

Yin Yoga’s slow, long holds target the body’s connective tissues rather than the muscles, which are typically engaged in more active forms of yoga. This focus helps improve joint mobility and flexibility over time. Because the practice accesses the deeper layers of the body, it can alleviate stiffness and tension that build up from sitting, repetitive movements, or lack of movement.

With Yin we stimulate energy flow throughout the body by activating our 'Nadis', the over thousand energy channels that go through our body. The poses are designed to unblock stagnant energy and promote a balanced flow, which can help boost vitality and overall well-being.

Why Yin Yoga is Beneficial for the Mind

Yin requires us to stay in the asana for several minutes, bringing us to a meditative state. During the practice, we try to focus our mind on the breath (we can practice Ujjay Breath Pranayama), feeling all the deep stretches, and being in the present moment. This creates an opportunity to observe mental patterns, develop awareness, and learn to convert discomfort to ease.

Many people find Yin more challenging than active forms of Asana. However, once we go beyond the initial challenges, Yin can help us to reduce stress and anxiety, relieve mental tensions, and cultivate inner resilience. We can effectively bring this practice in our daily life by embracing stillness and learning to sit with any discomfort.

So which postures do I recommend you to try?

Top 5 Yin Asana to Release Deeply Stored Tensions

1. Butterfly Pose (Baddha Konasana)

How to do it: Sit with your legs bent, bend your knees firstly in and then open your legs to the sides (this 2-step movement protects the knee joint), to bring the soles of your feet together. Keep both buttocks firmly anchored to the ground. Sit upright, keep the chest open, breathe here.
Benefits: With this posture we open and mobilize the hips, inner thighs, and strengthen lower back. It is a wonderful treat for the menstrual period and in general for releasing tension in the groin and pelvis.
Variations: As variations you can move your legs up and down with regular movements, or fold forward to deepen the stretch. You can also place both feet inside a strap (placing the strap under the ball of your feet) and pass it behind you above your glutes, and lie down onto your mat keeping the butterfly legs. Regulate the width of the strap for deeper stretch.
Hold time: 3-5 minutes

2. Lizard Pose

How to do it: Come to a low lunge, keeping the back knee on the mat and front foot forward, bringing both arms inside the shin. Check that the front knee is above the ankle as you come into the deepest lunge. Rest your hands or forearms on the floor or blocks.
Benefits: Opens the hips and stretches the hip flexors, groins and quadriceps. This Asana works a lot with the Psoas muscle too, which is considered the "muscle of the Soul" for its capacity to store past trauma and emotions.
Hold time: 3-5 minutes per side

3. Sphinx Pose (Salamba Bhujangasana)

How to do it: Lie on your stomach with your forearms on the floor, elbows magnetized towards the core, aligned under the shoulders. The fingers of the hands are wide spread on the mat, press your forearms into the mat as you lift your chest, creating a gentle backbend. Engage legs and glutes. Chin tucked in. Look to your third eye.
Benefits: Opens the chest and stimulates the spine, while gently activating the lower back.
Hold time: 3-5 minutes

4. Paschimottanasana

How to do it: Sit with your legs extended straight out in front of you, with both buttocks strongly grounded. Inhale raise your arms up and stretch your whole spine to the sky, and from the hips fold forward. Bend your elbows and relax your arms, in order to keep the spine lengthened and stretch the back of the legs.
Benefits: Stretches the hamstrings and spine, decompresses the lower back, and calms the nervous system.
Hold time: 3-5 minutes

5. Gomukhasana (Cow pose)

How to do it: Sit with your legs bent and stacked on top of each other (like crossing your legs, but knees aligned). Option to stretch one leg forward if it is not possible to have both knees aligned. Breathe here
Benefits: Stretches the outer hips, IT bands, and lower back. It’s an intense stretch for the hips and can help release deeply held tension.
Variations: Eagle arms, reverse prayer, Anjali mudra, or bending forward.
Hold time: 3-5 minutes per side

My Tips for Your Practice

Help yourself with props: Blocks, blankets, and bolsters are your ally here! Support yourself in each posture, making your practice more comfortable for longer holds.
Listen to your body: Yin isn’t about forcing yourself into deep stretches. Find your edge—where you feel a moderate amount of sensation—and settle there.
Focus on the breath: During long holds, the mind may wander or you might feel discomfort. Focus on your breath (practice Ujjay breathing) and try to stay present and calm. The stillness is where the magic happens, both physically and mentally.

Conclusion: The Power of Yin Yoga

If you’re looking for a practice that challenges your flexibility, fosters mindfulness, and brings a sense of balance to your life, Yin Yoga may be the right practice for you. Yin is an invitation to slow down, listen to our bodies, and connect with your deepest sense of Self.

Hari Om Tat Sat

I hope this article inspired you! For more content of this type or if you'd like to know more about my work contact me at vittoriafilippi.coaching@gmail.com or follow me on Instagram (@goldenseedhealing) 💜