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

Benefits:
Reduces lower back pain.
Improves spine flexibility.
Opens the front of the body.
Stimulates the kidneys and adrenals through compression.

Affected meridians:
Kidney and urinary meridian.
Spleen meridian.

How to get into the pose:
Lie flat on your stomach on the mat. Rest your forehead on top of stacked hands and extend your legs behind you. Take a few breaths here.
Bend the elbows at a 90-degree angle (bring the elbows below shoulders or slightly forward). Rest your forearms on the mat, palms down or together. Press into the forearms and palms and keep the chest lifted. Press your pubic bone down to the mat. If you feel pain in the back or shoulders, slide the forearms forward or come all the way down on the mat and rest your forehead on top of the stacked hands.

Duration:
Hold the pose for 2 - 5 minutes.

How to come out of the pose:
Slowly lower your chest down on the mat, and rest your forehead on top of your hands. Rest for one minute.

Props (using props during Yin practice helps you to be more comfortable in each pose):
Yoga mat 
If you have difficulty staying in the pose you can slide the forearms forward and place a blanket underneath your ribcage, or come all the way down and rest your forehead on top of stacked hands. 
Timer and soothing/relaxing music. You can also practice in silence. 
A sandbag on your low-back. 

Contraindications:
If you feel any discomfort/pain in this pose, come out.
Tight sacrum or a bad back.

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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.