Yin Yoga Poses For Beginners: Step By Step Guide

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ANAHATASANA

Yin Yoga is a straightforward practice. All you need to do is just to come into a yin yoga pose, and then become still and Stayyyy … But, if you practice this then soon you will discover that though yin yoga is simple but it certainly not easy. Anyone can try this yin yoga as it is too simple to practice but the question is can everyone practice Yin Yoga? Especially beginners who have never tried any yoga pose in their entire life. We have both answer to it and yin yoga poses for beginners too.

As we just knew that the yin yoga poses for beginners though simple but not easy so at the beginning of our practice we need to ease into our body. There are only a few outstanding yin yoga poses for beginners postures that you can practice at home to help your body open gently. These are:

  • Anahatasana
  • Sphinx
  • Butterfly
  • Frog
  • Belly Savasana

Let’s know in details one by one:

ANAHATASANA

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ANAHATASANA

In Anahatasana there is nice backbend for the middle and upper back that will open shoulders and softens our heart.

STEPS TO DO ANAHATASANA:

  • At first sit on your knees on the yoga mat
  • Stretching your hands and slide forward
  • Allow the chest to lean toward the floor
  • Put your head on the floor
  • Keep your hip exactly above the knees
  • Hold on to this position for 3 to 5 minutes
  • If you are resting your chin on the floor, then you can hold it for 2 to 3 minutes.
  • Once you are done with the pose just slide forward onto the stomach

NOTE:

Try to keep the hands and shoulder wide apart.

SPHINX

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SPHINX

If you have back pain then definitely try this sphinx pose to get rid of the back pain in no time.

STEPS TO DO SPHINX:

  • At first, lie down on your tummy
  • Upholding yourself try to stand on your hands
  • Notice how you feel in the lower back
  • If you feel that the sensations are too strong then move your elbows further ahead
  • Now place the palms flat on the yoga mat like a sphinx.
  • Hold on to this position for 3 to 5 minutes (gradually increase the time day by day)
  • To come out of the sphinx pose slowly lower your chest to the floor

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BUTTERFLY

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BUTTERFLY

Butterfly pose is also known as the Bound Angle pose or Buddha Konāsana.

STEPS TO DO BUTTERFLY:

  • Sit straight on the floor with the erect spine
  • Bending your knees bring your feet closer using your hands (as close as possible)
  • Touch the soles of your feet with each other.
  • Hold the feet firmly using your hands.
  • Keep breathing normally
  • Press your knees and thighs down toward the floor
  • Start fluttering like a butterfly.

FROG

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FROG

The frog yoga pose is a simple, yet very influential posture to stretch and open the insides of your thighs, hips, and groin.

STEPS TO DO FROG POSE:

  • At first bending, your knees sit on your heel on the yoga mat
  • Stretching your hands and slide forward
  • Allow the chest to touch the floor
  • Rest your head on the floor
  • Lift your hip higher
  • Separate your knees and feet by stretching them apart from each other
  • Hold on to this position for 3 to 5 minutes

BELLY SAVASANA

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BELLY SAVASANA

Belly savasana helps to reduce belly fat. If you are looking for yin yoga poses for beginners then this one is the easiest one for you.

STEPS TO DO BELLY SAVASANA:

  • Lie down on the floor on your belly straight
  • Put your arms on the floor at your side
  • keep your palms on the floor
  • Spread your feet slightly apart from each other
  • Close the eyes to concentrate on the breathing.
  • Inhale and exhale after every five counts.
  • Hold on to this position for 5 minutes.

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