Yin Yoga Sequence PDF

Theme: Inner Stillness and Spaciousness
Total Time: ~60 minutes
Props Needed: Bolster or pillows, blanket, blocks, wall space

1. Child’s Pose with Side Body Stretch

Time: 2 mins each side

Child’s Pose (Yin Yoga) How To:

1. Bring your knees wide (option to go as wide as the yoga mat)
2. Bring your big toes to touch
3. Extend your arms forward
4. Allow your forehead to rest on the mat or a block
5. Invite your breath to deepen
6. For a side body stretch, walk your hands to the right, placing the left palm on top of the right if that feels accessible
7. Breathe into the space between your ribs
8. Repeat on the left side

Mantra/Cue: “With every exhale, soften the weight of your body toward the earth. Create space where you may be holding tension.”

Transition/Coming Out of the Posture: Gently walk the hands back to center and slowly rise up to tabletop.

2. Lizard Lunge with Back Knee Down

Time: 3–5 mins each side

Lizard Lunge (Yin Yoga) How To:

1. Step your right foot outside your right hand
2. Lower your back knee
3. Come down to your forearms on blocks or the mat
4. Support your body as needed
5. Repeat on the left side

Mantra/Cue: “Notice the sensations without trying to change them. This is a space to observe, not to fix.”

Transition/Coming Out of the Posture: Step gently back to tabletop, then slowly come to a seated position.

3. Upavistha Konasana (Wide-Legged Seated Forward Fold)

Time: 4–6 mins

Wide Legged Seated Forward Fold/Seated Straddle (Yin Yoga) How To:

1. Extend your legs wide in a comfortable V-shape
2. Use a bolster or block to rest your forearms or forehead or sit upright
3. Let the spine round gently if you choose to fold forward – option to remain upright, hooking the big toes with your peace fingers

Mantra/Cue: “Let go of striving. Allow gravity to guide the fold, not force.”

Transition/Coming Out of the Posture: Gently roll up one vertebra at a time.

4. Baddha Konasana (Bound Angle Pose)

Time: 3 mins

Bound Angle Pose (Yin Yoga) How To:

1. Bring the soles of your feet together, knees wide
2. Allow the spine to stay tall
3. Let your hands resting gently on your feet or thighs

Mantra/Cue: “Notice the natural rhythm of your breath. Feel the openness in your inner thighs and hips.”

Transition/Coming Out of the Posture: Stay here, or begin to fold forward for the next pose.

5. Baddha Konasana with Forward Fold

Time: 4–6 mins

Bound Angle Forward Fold Pose (Yin Yoga) How To:

1. From Baddha Konasana, begin to hinge forward from the hips
2. Let your spine naturally round forward
3. Rest your forehead on a block or bolster

Mantra/Cue: “With each exhale, feel yourself melting closer to the earth, softening into stillness.”

Transition/Coming Out of the Posture: Inhale slowly to rise up. Prepare to move toward the wall for an inversion.

6. Legs Up the Wall (Viparita Karani)

Time: 6–10 mins

Legs Up the Wall (Yin Yoga) How To:

1. Lie on your back with your legs extended up the wall
2. Use a folded blanket under the hips or head for support
3. Let your arms rest by your sides or on your belly

Mantra/Cue:  “Let the legs be light and passive. Feel your body held by the floor beneath you.”

Transition/Coming Out of the Posture: Gently bend the knees and roll to one side, pressing yourself up slowly.

7. Supine Twist (Both Sides)

Time: 3–5 mins each side

Supine Twist (Yin Yoga) How To:

1. Start by lying on your back
2. Hug your knees to your chest
3. Drop both knees to the right and open your left arm out to the side
4. Head can turn left if comfortable
5. Repeat on the left side

Mantra/Cue: “Let the breath guide you—soft, spacious, and easeful. Trust in the spiral of release.”

Transition/Coming Out of the Posture: Return to center. Hug knees to chest briefly.

8. Happy Baby

Time: 2–3 mins

Happy Baby (Yin Yoga) How To:

1. Hold the outer edges of your feet or shins
2. Bringing your knees toward the floor outside your ribs
3. Rock gently or stay still

Mantra/Cue: “Invite a sense of playfulness. Notice where you can soften.”

Transition/Coming Out of the Posture: Release the feet, extend legs out long.

9. Savasana

Time: 8–10 mins

Allow the body to rest fully in stillness. Arms by your sides, palms up. Add a blanket over the body for warmth if you like.

Mantra/Cue: “There is nothing to do, nowhere to be. This is your time to receive.”

Transition/Coming Out of the Posture:  When you’re ready, deepen your breath. Wiggle the fingers and toes. Roll gently to one side and press up to a comfortable seat. Take a moment to acknowledge the practice.