A portrait of woman doing yoga pose on a yoga mat.

When you think of yoga exercises, bodies contorting into pretzel-like shapes might come to mind. But even if you consider yourself non-flexible, you can still try out this ancient

practice without having to move your body too much. That’s the concept of Yin yoga – a gentle and slow-paced form of yoga that can help your body and mind release negative energy.

Performing Yin yoga exercises doesn’t require a huge monetary or time investment. The only equipment you need is a mat, but even that’s optional. To get you started, here are some poses you can do at home.

Yin Yoga Benefits for the Body and Mind

The practice of Yin yoga is similar to . Both involve holding a pose for three to five minutes (more if you’re able to) while focusing on breathing. It targets the deeper connective tissues of the body to promote flexibility and joint mobility – unlike other dynamic styles of yoga exercises like Vinyasa and Ashtanga that build strength and endurance.

Since Yin yoga is more meditative, it’s perfect for those who spend long hours sitting at a desk or simply want to . It also comes with various health benefits:

  • Reduces stress and anxiety. It activates the body’s parasympathetic nervous system, which counteracts the fight-or-flight response and lowers heart rate.
  • Improves sleep quality. It allows your muscles to relax and release physical tension, helping you to fall and at night.
  • Boosts energy. Controlling your breathing during yoga exercises helps boost blood circulation and bring more oxygen into your body.
  • Increases mobility. The more often you perform Yin yoga, the more your range of motion improves.

Before your Yin yoga session, treat yourself to an invigorating shower, then, dry off and apply Dove 0% Aluminum Deodorant Roll-On or Dove 0% Aluminum Deodorant Spray to keep you feeling fresh all day long. Both are alcohol-free and contain ¼ Dove moisturizing cream, which leaves your kili-kili so smooth.

Yin Yoga Poses for Beginners

Yin yoga is easy to do anywhere and anytime. But before you begin, set the mood by playing ambient music or lighting candles. It is, after all, your self-care time. When you’re ready, give these poses a try.

Butterfly pose to warm you up.

The Baddhakonasana, also known as the butterfly pose, is a simple way to ease you into your yoga exercises. It while activating the muscles along your back as you maintain an upright posture.

When you sit on the floor with your feet pressed together, work your core to keep your chest lifted and your spine neutral. If you feel a sharp pain in your hips or knees, place a yoga block or a folded towel underneath your thighs.

Reclined spinal twist to help alleviate back pain.

Have you ever wished you could just wring out the tension on your back like a wet mop? The reclined spinal twist offers the next best thing. It feels like a gentle massage for your torso. The key is to take deep breaths, relax your lower back muscles, and draw your awareness towards the sensation. You can try the twisted roots variation to stretch your hips by crossing your legs and hooking one foot over the other.

Wide-legged child’s pose to ground yourself.

On days when is at its peak, the wide-legged child’s pose will feel like a safe haven. It helps connect you with the earth beneath you and find calmness amidst the chaos. Plus, it stretches your shoulders, arms, back, hips, and thighs at the same time.

To get into this pose, start on all fours with your knees spread wide apart. Slowly inhale as you lower your hips towards the heels. You can opt to stretch your arms forward or rest them alongside your body – whichever is the most comfortable for you.

Happy baby pose to lift your mood.

It’s almost impossible to not crack a smile when you’re in this position. The happy baby is a staple in and yoga exercises since it’s also good for strengthening the joints. What’s fun about this pose is you can choose to stay still and enjoy the stretch, or rock your body from side to side.

End your yoga exercise with savasana.

Don’t underestimate the power of savasana. This pose lets your body cool down and truly reap the benefits of all the yoga exercises you’ve just completed. It might look like you’re simply lying on the mat, but there’s more to it than meets the eye. Imagine your muscles relaxing one by one, from the crown of your head down to the tips of your toes. Count your breaths and let your mind wander.

Loving how your body feels after yoga exercises? Continue incorporating them into your daily life. Devoting 15 minutes a few days a week should be enough, especially if you’re new to the practice. So, roll your mat and breathe “Om.”