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

Benefits:
Reduces low back and neck pain.
Relieves stress and fatigue.
Calms the mind.
May reduce high blood pressure.
Alleviates menstrual cramps.
Gently opens the sacrum and stretches the spine.
Stretches the hips, knees, and ankles.
Supports healthy digestion.

Affected meridians:
Bladder and Urinary Meridian.
Liver, Kidney, and Spleen Meridian.
Heart meridian (if your arms are extended forward).

How to get into the pose:
Place your hands and knees on the mat.
With knees, a comfortable distance apart, bring the big toes together to touch. Sit back on your heels. Inhale, lengthen the spine, and on the exhale fold forward at the hips. The forehead rests on the mat or on a prop (bolster or block).
Extend your arms forward. Or you can rest your forehead on top of stacked hands.

Duration:
Hold the pose for 2 - 5 minutes. 

How to come out of the pose: 
Bring your hands under the shoulders. 
With an inhalation press the hands into the mat and slowly come up.  

Props (using props during Yin practice helps you to be more comfortable in each pose):
Yoga mat 
If you have difficulty sitting on your heels place a folded blanket between the back of your thighs and calves. 
Use a blanket roll under your ankles to reduce discomfort on top of the feet. 
Timer and soothing/relaxing music. You can also practice in silence. 
A sandbag on your low-back. 

Contraindications:
Advanced stages of pregnancy.
Injured knees.
Diarrhea.

...................................................................................................................................................................

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.