Yin yoga is a slow-paced style of yoga that involves holding passive poses for an extended period of time, typically 3-5 minutes or even longer. These poses are designed to target the connective tissues in the body, such as ligaments, tendons, and fascia, with the goal of increasing flexibility and promoting relaxation, Yoga Training India will help you to train all these poses. There isn’t a specific set of 20 Yin yoga poses like there is in Bikram yoga, for example. However, there are several common Yin yoga poses that are frequently included in Yin yoga sequences.

Here are some of the most popular yin yoga poses:

Child’s Pose (Balasana):

• Start on your hands and knees.
• Sit back on your heels, keeping your big toes touching and knees apart.
• Extend your arms forward, lowering your chest and forehead toward the floor.
• Relax your arms and rest your forehead on the mat. Breathe deeply and relax in this position.

Sphinx Pose:

• Lie on your stomach with your legs extended behind you.
• Place your elbows directly under your shoulders and lift your upper body off the floor.
• Keep your hips and legs relaxed, allowing your lower back to gently arch.

Seal Pose:

• Similar to Sphinx Pose, but with your hands placed closer to your chest, like you’re doing a push-up.
• Lift your upper body off the floor, arching your back more deeply.

Butterfly Pose (Baddha Konasana):

• Sit with your legs extended in front of you.
• Bend your knees and bring the soles of your feet together, allowing your knees to drop outward.
• Hold your feet with your hands and gently fold forward from your hips.

Dragon Pose:

• Start in a lunge position with one foot forward and the other extended back.
• Lower your hips toward the floor and feel the stretch in your hip flexors and groin.
• You can use props like yoga blocks or cushions for support under your front thigh.

Saddle Pose:

• Kneel with your knees hip-width apart.
• Sit back between your heels and slowly recline backward, placing your hands on the floor for support.
• You can use props under your hips or back if needed.

Caterpillar Pose:

• Sit with your legs extended straight in front of you.
• Inhale to lengthen your spine, then exhale to fold forward from your hips.
• Reach for your feet or ankles with your hands. You can use props if you can’t reach.

Banana Pose:

• Lie on your back with your legs extended.
• Shift your hips to one side and create a banana-like curve in your body.
• You can reach your arms overhead and stretch them in the opposite direction of your hips.

Square Pose:

• Sit with your legs extended.
• Bend one knee and place the ankle on top of the opposite thigh.
• Flex both feet to protect the knees, and you should feel a stretch in your hips.

Dragonfly Pose:

• Sit with your legs wide apart in a V shape.
• Hinge at your hips and fold forward, reaching for your feet or using props for support.

Melting Heart Pose:

• Start in a tabletop position on your hands and knees.
• Walk your hands forward while keeping your hips over your knees.
• Lower your chest toward the floor while maintaining a slight arch in your lower back.

Half Butterfly Pose:

• Sit with your legs extended straight in front of you.
• Bend one knee and bring the sole of your foot to the inner thigh of the opposite leg.
• Fold forward over the extended leg.

Half Shoelace Pose:

• Sit with your legs extended.
• Bend one knee and place the foot under the opposite thigh.
• Bend the opposite knee and stack it on top of the first knee, creating a “shoelace” position.
  Fold forward gently.

Full Shoelace Pose:

• Similar to Half Shoelace Pose but with both knees bent and stacked on top of each other.

Snail Pose:

• Lie on your back with your legs extended straight up toward the ceiling.
  Use your hands to support your lower back and lift your legs overhead, aiming to bring your toes toward the floor behind you.

Cobra Pose:

• Lie on your stomach with your legs extended.
• Place your palms on the mat near your shoulders.
• Inhale as you gently lift your chest off the mat, keeping your pelvis grounded.

Cat Pulling Its Tail:

• Lie on your back with your knees bent.
• Cross one knee over the opposite thigh.
• Use your hand to gently guide the crossed knee across your body while keeping the opposite shoulder grounded.

Twisted Roots:

• Sit with your legs extended.
• Bend one knee and place the sole of the foot on the floor on the outside of the opposite thigh.
• Twist your torso in the direction of the bent knee.

Supported Bridge Pose:

• Lie on your back with your knees bent and feet flat on the floor.
• Place a yoga block or cushion under your sacrum (the triangular bone at the base of your spine) to lift your hips slightly.
• Relax in this supported backbend.

Savasana:

• Lie on your back with your legs extended and arms by your sides.
• Close your eyes and relax your entire body.
• Focus on your breath and allow yourself to completely let go and unwind.

Yin yoga sequences can vary greatly depending on the teacher and the focus of the practice, so you may encounter different poses and variations in a yin yoga teacher training class. Remember to always practice with awareness of your body and within your own limits to avoid injury. It’s also a good idea to learn Yin yoga from a qualified instructor if you’re new to the practice.