Yin yoga focuses on passive, long-held poses that target the connective tissues, such as ligaments, tendons, and fascia, rather than the muscles. Here are some common Yin yoga poses:

  1. Child's Pose (Balasana): This gentle forward bend stretches the spine, hips, and thighs while promoting relaxation and introspection.

  2. Dragon Pose: Also known as Lunge Pose or Low Lunge, Dragon Pose targets the hips, groin, and hip flexors, providing a deep stretch along the front of the hip and thigh.

  3. Butterfly Pose (Baddha Konasana): Sitting with the soles of the feet together and knees dropped to the sides, Butterfly Pose stretches the inner thighs, groin, and hips while promoting relaxation and release.

  4. Sphinx Pose: Sphinx Pose gently stretches the spine, chest, and abdomen while promoting mild backbending and opening of the heart center.

  5. Seated Forward Fold (Paschimottanasana): This seated forward bend targets the lower back, hamstrings, and calves, promoting relaxation and release in the spine and posterior chain.

  6. Banana Pose: Lying on one side, with the legs stacked and the torso curved to the opposite side, Banana Pose provides a gentle lateral stretch along the entire side body.

  7. Reclining Bound Angle Pose (Supta Baddha Konasana): Lying on the back with the soles of the feet together and knees dropped to the sides, Reclining Bound Angle Pose stretches the inner thighs, groin, and hips while promoting relaxation and release.

  8. Supported Fish Pose: Using props such as a bolster or folded blanket, Supported Fish Pose gently opens the chest and heart center while stretching the front of the body and throat.

  9. Thread the Needle Pose: This gentle twist targets the shoulders, upper back, and spine, promoting release and relaxation in the neck and shoulders.

  10. Melting Heart Pose (Anahatasana): From a tabletop position, walk the hands forward while lowering the chest towards the ground, allowing the heart center to melt towards the earth. This pose provides a gentle stretch for the chest, shoulders, and upper back.

These Yin yoga poses are typically held for longer durations, ranging from 1 to 5 minutes or more, allowing the body to gradually release tension and open up the connective tissues. Practicing Yin yoga can help improve flexibility, mobility, and joint health while promoting relaxation, mindfulness, and a sense of inner peace.

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