60-Minute Yin Yoga Sequence for Deep Release

This yin yoga sequence is designed to bring release to your entire body through intense stretching. It’s best suited for those familiar with yin yoga stretches and comfortable finding a balance between effort and ease. Modifications are offered for beginners or those needing adjustments. Remember, yin yoga isn’t about pushing your limits. it’s about finding stillness and allowing gravity to deepen the stretch over time.

Understanding Yin Yoga

Yin yoga is a slow-paced style of yoga with poses held for longer periods – typically 3 to 5 minutes. This allows for a deeper stretch in the connective tissues (fascia) surrounding the joints, improving flexibility and promoting relaxation. Focus on your breath throughout the practice, allowing it to deepen with each exhale. Kari Jaffe emphasizes that yin yoga works beyond the muscles, reaching deeper layers of the body where time, tension, and memory reside.

The Sequence

1. Half Saddle (approx. 3 minutes)

Sit on your mat with legs extended. Bend your right knee, tucking your right foot alongside your right hip. Retain the top of your foot pressing into the mat. Bend your left knee and place the foot on the mat. Place your hands behind you, lift your hips slightly, scoop your tailbone, and lower your hips down. You should experience a stretch in your quads.

Modifications: Keep your left foot on the mat, lower your left knee to the side, or straighten your left leg. You can also lower your back onto your forearms or pillows for support. If you experience pinching or discomfort in your knee or lower back, straighten your legs and draw one knee toward your chest.

2. Half Butterfly Pose (approx. 3 minutes)

Extend your left leg straight in front of you. Bring your right foot toward your inner right thigh and lean forward. Apply a block to support your forehead if desired, or allow gravity to deepen the stretch. Focus on stretching your hamstrings and spine.

Modifications: Don’t force the forward fold. Relax and allow yourself to release with each exhale.

3. Cow-Face Pose (approx. 3 minutes)

Cross your legs, attempting to stack your right knee on top of your left. Bring your heels toward your hips. Fold forward from here, allowing your shoulders to relax away from your ears and your weight to sink into your hips. Use a block under your forehead for support if needed.

Modifications: If this pose is uncomfortable, stagger your right shin slightly in front of your left and lean forward.

4. Repeat Half Reclined Hero, Half Butterfly, and Cow-Face Pose on the Other Side

Take your time transitioning between poses, focusing on your breath.

5. Sphinx Pose (approx. 3 minutes)

Lie on your belly and prop yourself up on your forearms. Adjust the position of your elbows to control the intensity of the backbend. Focus on expanding your chest and drawing your shoulder blades back.

6. Broken Wing (approx. 3 minutes)

Release your chest to the mat. Extend your left arm straight out to the side, bend your elbow, and bring it closer to the front of the mat than your shoulder. Roll onto your left hip, shoulder, and ear. Bend your knees for comfort. Use your right hand to gently press into the floor, adjusting the intensity of the stretch in your left shoulder and chest.

Modifications: Relax your jaw, neck, and chest. Focus on gentle pressure from your right hand.

7. Child’s Pose (approx. 3 minutes)

Return to center and push yourself back into Child’s Pose. Widen your knees and shift your hips toward your heels. Extend your arms forward and bring your chest down. Use a block under your forehead for support. Relax your arms and shoulder blades.

8. Reclined Twist (approx. 3 minutes per side)

Lower yourself onto your back. Draw your right knee toward your chest and cross it over your body toward the left. Rest your right hand on your left thigh and release your right shoulder blade into the mat. Breathe deeply.

Repeat on the other side.

9. Reclined Butterfly (approx. 3 minutes)

Bring the soles of your feet together and let your knees fall open to the sides. Rest your hands on your belly, along your sides, or reach your arms out for a chest stretch. Focus on releasing tension and allowing your weight to sink into the mat.

10. Happy Baby (approx. 3 minutes)

Use your hands to bring your knees toward your belly. Hold onto your big toes or the sides of your ankles. Stack your ankles over your knees, elbows to the insides of your knees, and press your tailbone toward the mat. Keep your head and shoulders grounded.

11. Savasana (approx. 3-5 minutes)

Release your legs and find a comfortable position in Savasana (corpse pose). Straighten your legs, release your arms at your sides with palms facing up, and close your eyes. Integrate the practice and allow your body to fully relax.

Closing

Slowly begin to move your head side to side and take gentle stretches. Slowly sit up, shrug your shoulders down and away from your ears, and notice how you feel after your practice.