Simple yoga routine for beginners

If you’re new to Yin Yoga, you’re about to experience how simple it is and how wonderful it feels. These are fairly simple poses that provide great stretch, yet none of the poses require any pre-existing level of flexibility nor do they put a lot of stress on the joints. You can practice each yin yoga pose for beginners at home with nothing but you and your family mat.

You’ll also learn the three basic principles of Yin Yoga – finding your advantage without overexerting yourself, staying still, and staying in the pose for an extended period of time. You’ll feel some sensation with each stretch, but not so much that you feel tense or that it becomes difficult to maintain form or breathe. Once you find the form of the pose, you need to stay still and let gravity do the work, although you will sometimes find that you sink into the stretch a little more. You will hold each yin yoga pose for a few minutes until it works.

This collection of Yin Yoga poses for beginners has been requested by students and has become one of the most clicked on classes.

6 yin yoga poses for beginners

You will try to remain motionless in each position for at least three minutes. The stretches I’m going to take you through today don’t require any yoga equipment or experience. You can still get a really good stretch with just you and your mat. I cheat a little and use a blanket under my knees because I prefer some pillows, and you’re welcome to do the same, although you don’t really need anything other than yourself to do this practice.

Child’s position

The position you will start in is Child’s position. Bring your big toes together and open your knees as wide as you want. The wider your knees become, the more powerful you will feel this pose. If you’re not feeling very flexible today, or if you’re a beginner at Yin Yoga, you may want to have your knees only hip-distance apart.

You try to bring your hips back toward your heels as much as possible, then extend your hands in front of you and lower your chest forward toward the mat. If your head is not touching the mat, you can place your hands under your forehead, or if you have a block or folded blanket nearby, you can place it under you. Try to find the right position for your body. Settle into this position and let your body weight settle into the mat. Breathe here.

When you’re ready, push your palms up and then slowly bring your hands back toward you, inch by inch, until you can lift your chest.

Toe squat

If you’ve never done this stretch before, beware that it is a very intense yin yoga pose for the bottom of your feet, especially if you are wearing high heels or any type of tight shoes. So, get on your hands and knees, then tuck your toes underneath until you can sit on your heels. This is a very intense stretch, and you can choose to either place your hands on your thighs or bring them to the mat while leaning slightly forward to help release a little pressure. Just try to breathe deeply, we’ve got about two and a half minutes here.

If you’re feeling okay and want to stretch your chest and shoulders a little more, you can take your hands into the reverse prayer. The first option is to stick your elbows behind you. The second option is to bring your palms together with your fingertips pointing down, and the third option is to turn them over and make the shoulder and wrist stretch more intensely by pointing your fingers up. Try to pull your shoulder blades down and push your elbows back, keeping your palms together as much as possible.

Bring your palms forward toward the mat, unclench your toes, extend them back, or maybe do some ankle rolls, whatever helps you break out of this pose.

Half butterfly pose

This is similar to the pose known as the Head to Knee Pose in regular yoga. Extend your left leg straight out in front of you and bring your right foot to the inside of your left thigh. Maintaining a slight bend in the knee of your straight leg is always a good idea. You’re about to reach the forward fold, which means you first want to lift and lengthen your spine, and at the same time, try to stabilize your sitting bones on the mat. Then let your chest lean forward.

This is a passive fold, which means you’re not pushing and pulling your way into the stretch. Just let gravity do the work for you. So let your head hang down and be heavy. Perhaps turn your palm to face upward. You may find that you end up curling up a little more during your time in the pose. Yin Yoga is a great way to practice softening and not engaging the body. Breathe here.

When you are ready, place your hands on the mat and raise yourself slowly, inch by inch, do not rush your transition and remain alert.

Then switch sides. So your right leg is going straight and you will bring your left foot to the inner edge of your right thigh. Sit up nice and tall, then exhale as you lean forward, letting gravity do the work for you. You may find that one side is a little narrower than the other. Try to lighten up.

Ease your way out of the stretch nice and slow.

Sphinx pose

Work your way across your stomach and up to your forearms, placing your palms flat on the mat. Space your legs and feet hip-width apart, with the tops of your feet on the mat and your toes pointing straight back. Then lift your chin and chest into the Sphinx pose. Consider pushing the heads of your arm bones back toward your shoulders and lengthening the crown of your head up, creating more space across your neck. While stretching across the body in front, try to reach your tailbone toward your heel.

If you find that the back bend seems too extreme, lower your chest closer to the mat by bringing your forearms away from you.

Breathe here.

Reclining dove pose

Stay in place, or, if you want to intensify the stretch, reach either side of your left thigh with your hands and pull your left knee close to your stomach.

Let your head and shoulders rest heavily on the mat and use only a little arm strength. Find some slow, steady breaths in and out through your nose.

Reclining twist

Place your left foot back on the mat but keep your right foot on your left knee. Before you repeat this shape on the other side, twist your spine by crossing your right thigh over your left thigh to bring your legs closer together. Lift your hips, move them a few inches to the right, then lower your hips again. Lower your knees toward the left and extend your arms straight out from the shoulders in a T-shape. Try to relax your right shoulder so it stays on the mat. So your chest is facing up and you are twisting from the middle to the lower back.

If you feel that this twisting is too severe, you can untie your legs and place your right knee over your left and point them towards the left. Breathe here.

When you are ready, slowly relax and straighten your legs. Bring your hips back to center for Reclined Pigeon Pose and Reclined Twist on the other side. Let’s slowly raise your legs to the center and unbend them.

Savasana

Technically, Savasana is not a yin yoga pose, although it is a way to relax your body and incorporate all the stretches you’ve just practiced.

To work your way into Savasana, the final resting pose, extend your arms and legs so that they are at an angle slightly away from you. Turn your palms up and let your feet fall away from you. Make any adjustments or small movements required here. Notice how you feel now rather than when you started the practice. Notice the transformations that have occurred, the tension that has dissolved, and let yourself truly be heavy. Stay here for at least a few minutes.

When you are ready, begin to deepen your breath and then wiggle your fingers and toes, bringing life back into your body. You can do a big stretch if you want, reaching your arms above your head, and we’ll turn to one side. Use your hands to help you get into a sitting position, and sit in whatever way is comfortable for you. Close your eyes, straighten your back, perhaps bring your palms together in front of the heart and simply stop there.

Thank you so much yogis for doing this yoga for beginners He practices. I hope you feel better in your body and try Yin Yoga again.