Read the principles and benefits of Yin Yoga below before practicing.


Benefits:
Deep stretch for the hips, quadriceps, groin, and hip flexors
May reduce sciatica
Increases hip mobility


Affected meridians:
Kidney and Urinary Bladder
Stomach and Gall Bladder
Liver and Speen


How to get into the pose:
Begin on your hands and knees.
Step your right foot forward between your hands. The right knee is above the right heel. Slide the back (left) knee backward as much as you can. Place a blanket under your left knee if uncomfortable.
Keep your hands on the inside of the front foot on the mat. You can use blocks if more comfortable. Focus on your breathing - steady slow breaths through the nose.


Duration:
Hold the pose for 2 - 5 minutes on each side.


How to come out of the pose:
Come back on all four. Press into a child's pose before practicing on the other side.


Props (using props during Yin practice helps you to be more comfortable in each pose):
Yoga mat.
Timer and soothing/relaxing music. You can also practice in silence.

Contraindications:  
Place a blanket under your left knee if uncomfortable. 
Be mindful if you have an injured ankle.
Always check with your healthcare practitioner before adding any new exercise.

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What is Yin Yoga? 
Yin Yoga has its roots in China, unlike the more popular and active yoga practices, that originated in India. It was founded on the Taoist theory of yin and yang – opposite concepts that, together, represent balance. 

There are around 20 classic poses (plus their variations) in Yin Yoga. Yin postures are primarily passive in nature and mostly performed while seated or in a reclining position. Yin poses are held anywhere from two minutes to five minutes (or even more) in order to target the body’s connective tissues, joints, and fascia rather than muscles. 

Yin Yoga Principles:
1. Find your comfortable edge in each pose, the place where you feel a sensation but not over-stretching, stabbing, or burning pain. Keep in mind that less is more. 
2. Remain still while in each pose. Focus on your breath, relax the muscles, and let the stretch go deeper into the connective tissues.
3. Hold each pose for a long time (2- 5 minutes), letting yourself open into the posture. Use a timer. 
4. Release each pose slowly and with care. Take your time when coming out of a pose - go nice and slow. 
5. Rest for 1 minute in between each pose to feel the after-effects.

Benefits of Yin Yoga:
Physical level - targets bones, release fascia and improves joint mobility. 
Emotional level - Yin Yoga is a quiet practice that is truly a meditative practice that calms the body and mind. Reduces anxiety and stress. 
Energetic level - the practice reconnects with its roots of Taoist yoga and uses the ancient map of the Meridians. The long holds in Yin restore harmony in the subtle body by targeting the channels that run through the connective tissues. Improves the flow of chi or prana and balances internal organs.