{"id":41426,"date":"2026-10-27T15:34:48","date_gmt":"2026-10-27T15:34:48","guid":{"rendered":"https:\/\/beyoga.pt\/?p=41426"},"modified":"2026-10-27T18:27:07","modified_gmt":"2026-10-27T18:27:07","slug":"yin-yoga-poses-sequence","status":"publish","type":"post","link":"https:\/\/beyoga.pt\/en\/yin-yoga-poses-sequence\/","title":{"rendered":"Yin Yoga Poses and Sequence: A Guide for Teachers and Serious Practitioners"},"content":{"rendered":"\n<style>.entry-title,.post-title,h1.title,.page-title,article header h1,.entry-header h1,.entry-header .entry-title,header.entry-header .entry-title{display:none !important}:root{--by-green:#2d3a2e;--by-terra:#B4564C;--by-sage:#caddc0;--by-cream:#faf8f5;--by-taupe:#8f7d71;--by-dark:#2c2422;--by-body-txt:#66615c;--by-faq-lbl:#7a8c7e;--by-terra-light:rgba(180,86,76,0.08);--by-sage-light:rgba(202,221,192,0.25);} .by-article{font-family:'Poppins',sans-serif;color:var(--by-body-txt);max-width:860px;margin:0 auto;line-height:1.8;} 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!important;display:inline-block;} .by-photo-hero{border-radius:0;padding:0;min-height:500px;display:flex;flex-direction:column;justify-content:flex-end;background-size:cover;background-position:center;background-repeat:no-repeat;} .by-photo-hero .by-photo-inner{padding:56px 52px;box-sizing:border-box;text-align:left;width:100%;} .by-photo-hero .by-hero-label{color:rgba(255,255,255,0.72);} .by-photo-hero h1{font-size:52px;color:#fff;margin:0 0 18px 0;text-align:left !important;} .by-photo-hero .by-hero-intro{font-size:16px;color:rgba(255,255,255,0.68);max-width:560px;margin:0 0 18px 0;} .by-hero-meta{font-size:12px;color:rgba(255,255,255,0.48);letter-spacing:0.06em;font-family:'Poppins',sans-serif;display:block;} h1 em,h2 em,h3 em{padding-right:0.1em;} .by-cert-strip{display:flex;flex-wrap:wrap;align-items:flex-start;justify-content:center;gap:30px 38px;background:var(--by-green);border-radius:12px;padding:36px 28px;margin:8px 0 40px 0;} .by-cert-item{display:flex;flex-direction:column;align-items:center;gap:11px;} .by-cert-svg{height:50px;width:auto;display:block;} .by-cert-cap{font-size:9px;font-weight:700;letter-spacing:0.18em;text-transform:uppercase;color:var(--by-sage);} @media(max-width:600px){.by-cert-strip{gap:24px 28px;padding:28px 20px;}.by-cert-svg{height:42px;}.by-hero{padding:40px 24px;}.by-hero h1{font-size:38px;}.by-stats-bar{grid-template-columns:1fr;}.by-benefits-grid{grid-template-columns:1fr;}.by-cta{padding:36px 24px;}.by-cta .by-cta-btns{flex-direction:column;align-items:center;}.by-cta .by-cta-btns a{width:100%;text-align:center;}.by-photo-hero{min-height:340px;}.by-photo-hero .by-photo-inner{padding:32px 20px;}.by-photo-hero h1{font-size:34px !important;}.by-photo-hero .by-hero-intro{font-size:14px;}.by-body h2{font-size:26px;}.by-body h3{font-size:21px;}.by-stat-num{font-size:36px;}.by-benefits-grid{gap:10px;}}<\/style>\n<article class=\"by-article\">\n<div class=\"by-hero\"><span class=\"by-hero-label\">Yin Yoga for teachers<\/span><h1>Yin Yoga Poses and Sequence: A Guide for Teachers and Serious Practitioners<\/h1><span class=\"by-hero-intro\">A clear guide to the postures of Yin Yoga: why they are held for minutes, what the evidence says and how a teacher thinks about sequencing. It draws on the course Carla Gon\u00e7alves teaches at BeYoga School.<\/span><span class=\"by-hero-meta\">By Carla Gon\u00e7alves \u00b7 7 min read<\/span><\/div>\n<div class=\"by-stats-bar\"><div class=\"by-stat-item\"><span class=\"by-stat-num\">15<\/span><span class=\"by-stat-lbl\">postures studied in depth in the course<\/span><\/div><div class=\"by-stat-item\"><span class=\"by-stat-num\">20<\/span><span class=\"by-stat-lbl\">hours of Yoga Alliance continuing education<\/span><\/div><div class=\"by-stat-item\"><span class=\"by-stat-num\">10<\/span><span class=\"by-stat-lbl\">complete practices with Carla, over seven hours of classes<\/span><\/div><\/div>\n<div class=\"by-info-box\"><p><strong>Quick answer:<\/strong> Yin Yoga poses are mostly floor postures held for several minutes with relaxed muscles, so gravity rather than effort provides a gentle stimulus to connective tissue. Common poses include Butterfly, Caterpillar, Dragon, Sleeping Swan, Saddle and Sphinx. A Yin sequence usually moves from more superficial postures to deeper ones, ends in balance and closes with final relaxation.<\/p><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">Origins and principles<\/span><h2>What Yin Yoga is and where it comes from<\/h2><p>Yin Yoga is a slow, quiet practice. Almost all the postures are done on the floor and held for several minutes with the muscles relaxed, while gravity gradually takes the body deeper. The main target is not the muscles but the connective tissue: the ligaments, the fascia and the joints. Alongside it, the practice cultivates stillness in the breath and the mind.<\/p><p>It grew from the meeting of two cultures that speak of an energy animating the body: Chi in Chinese tradition, <em>pr\u0101\u1e47a<\/em> in Indian yoga. Paulie Zink learnt Taoist Yoga and Chi Kung from master Cho Chat Ling of Hong Kong as a foundation for martial arts training (Zink, n.d.). His student Paul Grilley developed the floor postures from the late 1980s and, around 1990, linked them to meridian theory with the Japanese researcher Hiroshi Motoyama. Grilley&#8217;s student Sarah Powers proposed the name Yin Yoga, which Grilley gave to his 2002 book (Clark, n.d.-b; Powers, 2008).<\/p><p>Grilley describes postures by the tissue they stimulate. Yang work targets muscle, which is more elastic. Yin work targets connective tissue, which is stiffer and less elastic (Grilley, 2012). It is a simplification of anatomy, but it gives the philosophy of yin and yang a physical meaning on the mat.<\/p><p class=\"by-item\"><strong>Gravity.<\/strong> The body surrenders and gravity does the work, without muscular effort.<\/p><p class=\"by-item\"><strong>Stillness.<\/strong> In the body, the breath and the thoughts, even when a hold becomes uncomfortable.<\/p><p class=\"by-item\"><strong>Time.<\/strong> Postures are held for minutes rather than seconds, because connective tissue yields slowly.<\/p><p class=\"by-item\"><strong>Individuality.<\/strong> The aim is a personal edge with mild tension, judged by sensation and not by how the posture looks.<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>Yin Yoga is defined less by its shapes than by its conditions: relaxed muscles, time, stillness and a mild, personal edge.<\/p><\/div><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">Connective tissue and meridians<\/span><h2>What long holds may do, and what the evidence says<\/h2><p>Connective tissue has little elasticity. It is viscoelastic, sitting between viscous and elastic, and it yields slowly over minutes and adapts over weeks of regular practice. Under a constant load it lengthens gradually, a process called creep. Within limits this is reversible, and the tissue recovers over hours once the load is removed (Solomonow, 2009). This is why the method values a slow exit and the right dose: enough to stimulate, never so much that it causes damage.<\/p><p>The method also aims to counter contracture, the shortening of connective tissue when a joint goes weeks or months without using its full range (Wong et al., 2015). It distinguishes tension, felt as stretching over a wider area, from compression, where bones or soft tissues meet. Compression often depends on each person&#8217;s anatomy and cannot safely be increased over time (Grilley, 2012; Clark, 2016).<\/p><p>The meridian view sits alongside the anatomy. In Grilley&#8217;s energetic model, postures apply pressure and tension where the energy pathways run, allowing blockages to open and energy to flow (Grilley, 2012). Chinese medicine describes 12 regular meridians, six yin and six yang (Maciocia, 2015). The meridians have not been found as anatomical structures, although one hypothesis links acupuncture points to connective tissue planes (Langevin &#038; Yandow, 2002).<\/p><p class=\"by-item\"><strong>What research shows.<\/strong> Regular stretching tends to increase range of motion, mainly through greater tolerance to stretch and, after weeks, some reduction in tissue stiffness (Weppler &#038; Magnusson, 2010; Konrad et al., 2024).<\/p><p class=\"by-item\"><strong>What is still a hypothesis.<\/strong> Effects on connective tissue, fascia and joints have not yet been studied in Yin Yoga itself. The idea of restoring fascial elasticity and hydration comes from laboratory studies on animal tissue (Schleip et al., 2012).<\/p><p class=\"by-item\"><strong>What belongs to tradition.<\/strong> The meridian energetics of each posture follow the Yin Yoga model of Paul Grilley and Sarah Powers, built on traditional Chinese medicine.<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>A good Yin teacher explains the method honestly: plausible mechanisms, limited direct evidence and a rich traditional map.<\/p><\/div><\/div>\n<p><img decoding=\"async\" class=\"by-img-full\" src=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/10\/byy-manual-01.jpg\" alt=\"Students resting in a supported forward fold during a BeYoga class\"><span class=\"by-img-caption\">A Yin class at BeYoga in Lisbon.<\/span><\/p>\n<div class=\"by-body\"><span class=\"by-section-label\">The postures<\/span><h2>The fifteen Yin Yoga poses taught in the course<\/h2><p>The course studies fifteen postures in depth. Each is taught with its Yin name and closest Hatha counterpart, its energetics (areas of tension and compression, meridians stimulated), the way into it, guidance for teaching and its modifications. Here they are named with one line on what each targets.<\/p><p>In the meridian model, the hip rotators relate to the Gallbladder meridian, the back of the torso and legs to the Bladder, the groin to Liver and Kidney, and the front of the arms to Heart, Lung and Pericardium. A few further postures, such as Square (Fire Log) and Dragonfly, appear in the course sequences.<\/p><p class=\"by-item\"><strong>Butterfly (Bound Angle).<\/strong> Opens the hips, the inner thighs and the lower back.<\/p><p class=\"by-item\"><strong>Caterpillar (Seated Forward Bend).<\/strong> Stretches the back of the spine and the hamstrings.<\/p><p class=\"by-item\"><strong>Balasana (Child&#8217;s Pose).<\/strong> Releases tension in the shoulders and back.<\/p><p class=\"by-item\"><strong>Savasana (Corpse Pose).<\/strong> Calms the nervous system and relaxes the mind and body.<\/p><p class=\"by-item\"><strong>Dragon (Low Lunge).<\/strong> Opens the hips and stimulates the quadriceps, groin and hamstrings.<\/p><p class=\"by-item\"><strong>Half Butterfly (Head-to-Knee).<\/strong> Stretches the legs, hips and lower back.<\/p><p class=\"by-item\"><strong>Heart Bench (Supported Backbend).<\/strong> A preparatory posture that opens the chest.<\/p><p class=\"by-item\"><strong>Lung Bench (Supported Chest Opener).<\/strong> A second supported chest opener, also used to prepare the body.<\/p><p class=\"by-item\"><strong>Melting Heart (Extended Puppy).<\/strong> Stretches the upper and middle back, the shoulders and the chest.<\/p><p class=\"by-item\"><strong>Saddle (Reclining Hero).<\/strong> Stretches the hips and the front of the thighs.<\/p><p class=\"by-item\"><strong>Shoelace (Cow Face).<\/strong> Opens the outer hips and, folding forward, the lower back.<\/p><p class=\"by-item\"><strong>Sleeping Swan (Pigeon).<\/strong> Stretches the hips, groin and shoulders.<\/p><p class=\"by-item\"><strong>Sphinx (Supported Cobra).<\/strong> A gentle extension of the spine that opens the front of the torso.<\/p><p class=\"by-item\"><strong>Spinal Twist (Reclining Twist).<\/strong> Stretches the lower back, shoulders and thighs.<\/p><p class=\"by-item\"><strong>Supported Bridge (Bridge).<\/strong> A gentle extension of the lower back and the front of the hips.<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>Few postures, many possibilities: the skill lies in how they are adapted, combined and guided, which is the heart of the <a href=\"https:\/\/beyoga.pt\/en\/oscursos\/yin-yoga-course\/\" style=\"color:var(--by-terra);\">Yin Yoga Teacher Training<\/a>.<\/p><\/div><\/div>\n<p><img decoding=\"async\" class=\"by-img-full\" src=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/10\/byy-manual-16.jpg\" alt=\"Carla Gon\u00e7alves in a seated forward fold by the water, with a rolled blanket and blocks\"><span class=\"by-img-caption\">A Yin forward fold, held long and close to the ground.<\/span><\/p>\n<div class=\"by-body\"><span class=\"by-section-label\">Benefits and safety<\/span><h2>Yin Yoga benefits, who it suits and how to stay safe<\/h2><p>With regular practice, range of motion tends to increase, and the postures give a gentle stimulus to the hips, spine and shoulders. Relaxation and slow breathing favour the activity of the parasympathetic nervous system (Zaccaro et al., 2018). For yoga in general, studies show small improvements in chronic low back pain (Wieland et al., 2022). Regular passive stretching appears to support blood vessel function, though this has not yet been studied in Yin Yoga (Bisconti et al., 2020).<\/p><p>The few studies on Yin Yoga are small and short, mostly with stressd adults and often combined with mindfulness. They suggest less stress, anxiety and sleep problems (Hylander et al., 2017; Daukantait\u0117 et al., 2018; Somere et al., 2024). Practitioners also describe patience, self-compassion and room for emotions, which can surface during long holds in hip and shoulder openers.<\/p><p>Yin Yoga suits beginners, people who are ageing or sedentary and want to keep their joints mobile, and those who train intensely and need a calm complement. It is safe for most people, but long passive holds call for attention (Cramer et al., 2015). If you are comparing it with a fully supported style, read <a href=\"https:\/\/beyoga.pt\/en\/restorative-yoga-vs-yin-yoga\/\" style=\"color:var(--by-terra);\">Restorative Yoga vs Yin Yoga<\/a>.<\/p><p class=\"by-item\"><strong>Mild tension, never pain.<\/strong> Never force a posture. The aim is a personal edge, not a deeper shape.<\/p><p class=\"by-item\"><strong>Know the signs.<\/strong> Tingling, numbness, sharp pain or pain running down a leg or arm mean adjust or come out.<\/p><p class=\"by-item\"><strong>Come out slowly.<\/strong> After minutes of stillness a joint can feel stiff or fragile, so transitions deserve care.<\/p><p class=\"by-item\"><strong>Seek medical advice.<\/strong> With pregnancy, hypermobility, osteoporosis, disc problems, recent surgery, blood pressure or eye conditions, or a history of trauma, practise under the guidance of a health professional. Yin Yoga does not treat or cure anything and is not a substitute for medical care.<\/p><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">Inside the training<\/span><h2>What you learn in the course<\/h2><p>Theory explains why Yin Yoga works the way it does. The course shows how to teach it, posture by posture and class by class, with Carla demonstrating and guiding in each topic and a manual that brings the method together for review before you teach.<\/p><p class=\"by-item\"><strong>Posture-by-posture technique.<\/strong> For each of the fifteen postures: the way in and out, the teaching cues, and the injuries and modifications to consider.<\/p><p class=\"by-item\"><strong>Props and modifications.<\/strong> Several prop options per posture, and how to choose them to focus the target area, create comfort and let the muscles relax.<\/p><p class=\"by-item\"><strong>Timing.<\/strong> How to choose and progress hold lengths for different groups, keep track of time and shorten timings for new students.<\/p><p class=\"by-item\"><strong>Sequencing by theme.<\/strong> How to build a class from more superficial to deeper work and finish in balance, with nine complete sequences designed for aims such as waking up, preparing for sleep, grounding, heart opening, hip opening and balance.<\/p><p class=\"by-item\"><strong>Class design.<\/strong> Silent, educational and philosophical classes, and how to open a class, lead the final relaxation and close.<\/p><p class=\"by-item\"><strong>Guiding and adaptations.<\/strong> The stages of instructing each posture, how to adapt for precautions such as pregnancy, hypermobility or osteoporosis, and how to hold space for emotions.<\/p><p class=\"by-item\"><strong>Assessment.<\/strong> A test at the end of each unit, a final exam and a recorded class of your own that Carla assesses.<\/p><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">The course<\/span><h2>Yin Yoga Teacher Training at BeYoga: the facts<\/h2><p>The <a href=\"https:\/\/beyoga.pt\/en\/oscursos\/yin-yoga-course\/\" style=\"color:var(--by-terra);\">Yin Yoga Teacher Training<\/a> is an online, self-paced course of 20 hours in English. It uses Carla&#8217;s own voice, translated with AI and reviewed by the BeYoga team, with a video in each topic, ten complete practices totalling more than seven hours of classes, an interactive manual and a PDF workbook.<\/p><p>Each unit ends with a test. To certify, you pass a final exam with 80% or more and submit a 30-minute class of your own on video, assessed by Carla. The certificate counts as 20 hours of Yoga Alliance continuing education from a YACEP. The course costs 350 euros and includes 4 months of access. You can also browse <a href=\"https:\/\/beyoga.pt\/en\/yoga-courses\/\" style=\"color:var(--by-terra);\">all our online courses in English<\/a>.<\/p><p>The course is taught by Carla, who demonstrates in each topic and assesses the class you record. <a href=\"https:\/\/beyoga.pt\/en\/about\/\" style=\"color:var(--by-terra);\">Read more about BeYoga School and Carla<\/a>. If you would rather practise first, the BeYoga Online Studio offers more than 120 <a href=\"https:\/\/beyoga.pt\/en\/online-yoga-studio\/\" style=\"color:var(--by-terra);\">online yoga classes<\/a> with Carla in English, from under 10 minutes to more than an hour, for 28 euros a month or 280 euros a year, cancel anytime, and you can try a <a href=\"https:\/\/beyoga.pt\/en\/pratica\/pratica-introdutoria-gratuita\/\" style=\"color:var(--by-terra);\">free introductory class<\/a>.<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>The course gives you a clear, evidence-aware method that you can then adapt to your own teaching voice.<\/p><\/div><\/div>\n<hr class=\"by-divider\">\n<div class=\"by-faq-section\"><span class=\"by-section-label\">Frequently asked questions<\/span><h2>Yin Yoga Poses and Sequence: frequently asked questions<\/h2><div class=\"by-faq-list\"><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>What are the main Yin Yoga poses?<\/span><\/summary><div class=\"by-faq-a\"><p>The BeYoga course studies fifteen: Butterfly, Caterpillar, Balasana, Savasana, Dragon, Half Butterfly, Heart Bench, Lung Bench, Melting Heart, Saddle, Shoelace, Sleeping Swan, Sphinx, Spinal Twist and Supported Bridge. Most are done on the floor and resemble Hatha postures, but they are held for minutes with relaxed muscles. Others, such as Square and Dragonfly, appear in sequences. There are not many postures, but there is plenty of room for creativity in arranging them.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>How long are Yin Yoga poses held?<\/span><\/summary><div class=\"by-faq-a\"><p>In class, Yin postures are usually held for 3 to 10 minutes, at the teacher&#8217;s discretion, compared with 1 to 3 minutes in Yang styles. Connective tissue yields slowly, which is why time matters. New students begin with shorter holds and increase them progressively. The right length depends on the person, the posture and the class, and judging it well is part of a teacher&#8217;s skill.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>How do you sequence a Yin Yoga class?<\/span><\/summary><div class=\"by-faq-a\"><p>A Yin class usually has three parts: an introduction, five to eight postures and a final relaxation. The broad principle is to move from more superficial to deeper work and to finish in balance rather than with a cool-down. Sequences are often built around a theme, such as grounding, opening the heart or preparing for sleep. Designing them well, with suitable options for each student, is a core part of teacher training.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>What are the benefits of Yin Yoga?<\/span><\/summary><div class=\"by-faq-a\"><p>Regular practice may increase range of motion, help keep joints mobile and support relaxation through slow breathing. The few studies on Yin Yoga are small, mostly with stressd adults, and suggest less stress, anxiety and sleep problems. Effects on connective tissue and fascia are hypotheses of the method that have not yet been studied in Yin Yoga. The practice does not treat or cure any condition.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Is Yin Yoga safe for everyone?<\/span><\/summary><div class=\"by-faq-a\"><p>It is safe for most people, but long passive holds call for attention. The aim is mild tension, never pain, and tingling, numbness or sharp pain are signs to adjust or come out. People who are pregnant or hypermobile, or living with osteoporosis, disc problems, recent surgery, blood pressure or eye conditions, or trauma, should practise under the guidance of their doctor or another health professional.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Do you need to warm up before Yin Yoga?<\/span><\/summary><div class=\"by-faq-a\"><p>In Paul Grilley&#8217;s tradition there is no warm-up: the idea is that relaxed muscles let the stimulus reach the connective tissue more fully. This is a proposal of the method and has not been tested in studies. If you prefer, you can begin with a few minutes of gentle movement. Either way, the practice should feel calm and never forced.<\/p><\/div><\/details><\/div><\/div>\n<div class=\"by-cta\"><span class=\"by-cta-label\">Learn to teach it<\/span><h2>Yin Yoga Teacher Training<\/h2><p>Online, 20 hours of Yoga Alliance continuing education, ten complete practices and a class of your own assessed by Carla.<\/p><div class=\"by-cta-btns\"><a class=\"by-btn-primary\" href=\"https:\/\/beyoga.pt\/en\/oscursos\/yin-yoga-course\/\">See the course<\/a><a class=\"by-btn-outline\" href=\"https:\/\/beyoga.pt\/en\/yoga-courses\/\">View all courses<\/a><\/div><\/div>\n<div class=\"by-faq-section\"><div class=\"by-faq-list\"><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Sources cited in this article<\/span><\/summary><div class=\"by-faq-a\"><p style=\"font-size:14px;line-height:1.6;\">Clark, B. (n.d.-a). Cold muscles or warm muscles? YinYoga.com. Retrieved September 25, 2026, from <a href=\"https:\/\/yinyoga.com\/yinsights\/cold-muscles-or-warm-muscles\/\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/yinyoga.com\/yinsights\/cold-muscles-or-warm-muscles\/<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Clark, B. (n.d.-b). History. YinYoga.com. Retrieved September 25, 2026, from <a href=\"https:\/\/yinyoga.com\/yinsights\/history\/\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/yinyoga.com\/yinsights\/history\/<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Clark, B. (n.d.-c). Paul Grilley&#8217;s discovery of yin yoga. YinYoga.com. Retrieved September 25, 2026, from <a href=\"https:\/\/yinyoga.com\/yinsights\/paul-grilley\/\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/yinyoga.com\/yinsights\/paul-grilley\/<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Grilley, P. (2002). Yin yoga: Outline of a quiet practice. White Cloud Press.<\/p><p style=\"font-size:14px;line-height:1.6;\">Grilley, P. (2012). Yin yoga: Principles and practice (10th anniversary ed.). White Cloud Press.<\/p><p style=\"font-size:14px;line-height:1.6;\">Langevin, H. M., &amp; Yandow, J. A. (2002). Relationship of acupuncture points and meridians to connective tissue planes. The Anatomical Record, 269(6), 257-265. <a href=\"https:\/\/doi.org\/10.1002\/ar.10185\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1002\/ar.10185<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Maciocia, G. (2015). The foundations of Chinese medicine: A comprehensive text (3rd ed.). Elsevier.<\/p><p style=\"font-size:14px;line-height:1.6;\">Powers, S. (2008). Insight yoga: An innovative synthesis of traditional yoga, meditation, and Eastern approaches to healing and well-being. Shambhala.<\/p><p style=\"font-size:14px;line-height:1.6;\">Zink, P. (n.d.). Paulie Zink: Biography, yoga training &amp; martial arts record. Retrieved September 25, 2026, from <a href=\"https:\/\/www.pauliezink.com\/paulie-zink-biography\/\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/www.pauliezink.com\/paulie-zink-biography\/<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Bisconti, A. V., C\u00e8, E., Venturelli, M., Coratella, G., Limonta, E., Doria, C., Longo, S., Rampichini, S., &amp; Esposito, F. (2020). Evidence for improved systemic and local vascular function after long-term passive static stretching training of the musculoskeletal system. The Journal of Physiology. <a href=\"https:\/\/doi.org\/10.1113\/JP279866\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1113\/JP279866<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Clark, B. (2016). Your body, your yoga: Learn alignment cues that are skillful, safe, and best suited to you. Wild Strawberry Productions.<\/p><p style=\"font-size:14px;line-height:1.6;\">Konrad, A., Alizadeh, S., Daneshjoo, A., Hadjizadeh Anvar, S., Graham, A., Zahiri, A., Goudini, R., Edwards, C., Scharf, C., &amp; Behm, D. G. (2024). Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis. Journal of Sport and Health Science, 13(2), 186-194. <a href=\"https:\/\/doi.org\/10.1016\/j.jshs.2023.06.002\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/j.jshs.2023.06.002<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Schleip, R., Duerselen, L., Vleeming, A., Naylor, I. L., Lehmann-Horn, F., Zorn, A., Jaeger, H., &amp; Klingler, W. (2012). Strain hardening of fascia: Static stretching of dense fibrous connective tissues can induce a temporary stiffness increase accompanied by enhanced matrix hydration. Journal of Bodywork and Movement Therapies, 16(1), 94-100. <a href=\"https:\/\/doi.org\/10.1016\/j.jbmt.2011.09.003\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/j.jbmt.2011.09.003<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Solomonow, M. (2009). Ligaments: A source of musculoskeletal disorders. Journal of Bodywork and Movement Therapies, 13(2), 136-154. <a href=\"https:\/\/doi.org\/10.1016\/j.jbmt.2008.02.001\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/j.jbmt.2008.02.001<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Weppler, C. H., &amp; Magnusson, S. P. (2010). Increasing muscle extensibility: A matter of increasing length or modifying sensation? Physical Therapy, 90(3), 438-449. <a href=\"https:\/\/doi.org\/10.2522\/ptj.20090012\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.2522\/ptj.20090012<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Wong, K., Trudel, G., &amp; Laneuville, O. (2015). Noninflammatory joint contractures arising from immobility: Animal models to future treatments. BioMed Research International, 2015, Article 848290. <a href=\"https:\/\/doi.org\/10.1155\/2015\/848290\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1155\/2015\/848290<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Daukantait\u0117, D., Tellhed, U., Maddux, R. E., Svensson, T., &amp; Melander, O. (2018). Five-week yin yoga-based interventions decreased plasma adrenomedullin and increased psychological health in stressed adults: A randomized controlled trial. PLOS ONE, 13(7), Article e0200518. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0200518\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1371\/journal.pone.0200518<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Hylander, F., Johansson, M., Daukantait\u0117, D., &amp; Ruggeri, K. (2017). Yin yoga and mindfulness: A five week randomized controlled study evaluating the effects of the YOMI program on stress and worry. Anxiety, Stress, &amp; Coping, 30(4), 365-378. <a href=\"https:\/\/doi.org\/10.1080\/10615806.2017.1301189\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1080\/10615806.2017.1301189<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Somere, K., Munkevics, M., Krams, R., Ra\u010da, G., Luoto, S., &amp; Krams, I. (2024). The effect of yin yoga intervention on state and trait anxiety during the COVID-19 pandemic. Frontiers in Psychiatry, 15, Article 1345455. <a href=\"https:\/\/doi.org\/10.3389\/fpsyt.2024.1345455\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.3389\/fpsyt.2024.1345455<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Wieland, L. S., Skoetz, N., Pilkington, K., Harbin, S., Vempati, R., &amp; Berman, B. M. (2022). Yoga for chronic non-specific low back pain. Cochrane Database of Systematic Reviews, Article CD010671. <a href=\"https:\/\/doi.org\/10.1002\/14651858.CD010671.pub3\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1002\/14651858.CD010671.pub3<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., &amp; Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, Article 353. <a href=\"https:\/\/doi.org\/10.3389\/fnhum.2018.00353\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.3389\/fnhum.2018.00353<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Clark, B. (n.d.-d). Sciatica &amp; yoga. YinYoga.com. Retrieved September 25, 2026, from <a href=\"https:\/\/yinyoga.com\/sciatica-yoga\/\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/yinyoga.com\/sciatica-yoga\/<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Cramer, H., Ward, L., Saper, R., Fishbein, D., Dobos, G., &amp; Lauche, R. (2015). The safety of yoga: A systematic review and meta-analysis of randomized controlled trials. American Journal of Epidemiology, 182(4), 281-293. <a href=\"https:\/\/doi.org\/10.1093\/aje\/kwv071\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1093\/aje\/kwv071<\/a><\/p><\/div><\/details><\/div><\/div>\n<\/article>\n<script type=\"application\/ld+json\">{\"@context\": \"https:\/\/schema.org\", \"@graph\": [{\"@type\": \"BlogPosting\", \"headline\": \"Yin Yoga Poses and Sequence: A Guide for Teachers and Serious Practitioners\", \"description\": \"Yin Yoga poses and sequencing explained for teachers: origins, connective tissue, the fifteen postures, benefits, safety and what the training teaches.\", \"inLanguage\": \"en\", \"image\": \"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/10\/byy-manual-01.jpg\", \"author\": {\"@type\": \"Person\", \"@id\": \"https:\/\/beyoga.pt\/#\/schema\/person\/carla-goncalves\", \"name\": \"Carla Gon\u00e7alves\", \"url\": \"https:\/\/beyoga.pt\/en\/about\/\"}, \"publisher\": {\"@type\": \"Organization\", \"@id\": \"https:\/\/beyoga.pt\/en\/#organization\", \"name\": \"BeYoga School\"}, \"about\": [{\"@type\": \"Thing\", \"name\": \"Yin yoga\"}, {\"@type\": \"Thing\", \"name\": \"Connective tissue\"}, {\"@type\": \"Thing\", \"name\": \"Yoga sequencing\"}], \"mentions\": {\"@type\": \"Course\", \"name\": \"Yin Yoga Teacher Training\", \"url\": \"https:\/\/beyoga.pt\/en\/oscursos\/yin-yoga-course\/\"}, \"citation\": [\"Clark, B. (n.d.-a). Cold muscles or warm muscles? YinYoga.com. Retrieved September 25, 2026, from https:\/\/yinyoga.com\/yinsights\/cold-muscles-or-warm-muscles\/\", \"Clark, B. (n.d.-b). History. YinYoga.com. Retrieved September 25, 2026, from https:\/\/yinyoga.com\/yinsights\/history\/\", \"Clark, B. (n.d.-c). Paul Grilley's discovery of yin yoga. YinYoga.com. Retrieved September 25, 2026, from https:\/\/yinyoga.com\/yinsights\/paul-grilley\/\", \"Grilley, P. (2002). Yin yoga: Outline of a quiet practice. White Cloud Press.\", \"Grilley, P. (2012). Yin yoga: Principles and practice (10th anniversary ed.). White Cloud Press.\", \"Langevin, H. M., & Yandow, J. A. (2002). Relationship of acupuncture points and meridians to connective tissue planes. The Anatomical Record, 269(6), 257-265. https:\/\/doi.org\/10.1002\/ar.10185\", \"Maciocia, G. (2015). The foundations of Chinese medicine: A comprehensive text (3rd ed.). Elsevier.\", \"Powers, S. (2008). Insight yoga: An innovative synthesis of traditional yoga, meditation, and Eastern approaches to healing and well-being. Shambhala.\", \"Zink, P. (n.d.). Paulie Zink: Biography, yoga training & martial arts record. Retrieved September 25, 2026, from https:\/\/www.pauliezink.com\/paulie-zink-biography\/\", \"Bisconti, A. V., C\u00e8, E., Venturelli, M., Coratella, G., Limonta, E., Doria, C., Longo, S., Rampichini, S., & Esposito, F. (2020). Evidence for improved systemic and local vascular function after long-term passive static stretching training of the musculoskeletal system. The Journal of Physiology. https:\/\/doi.org\/10.1113\/JP279866\", \"Clark, B. (2016). Your body, your yoga: Learn alignment cues that are skillful, safe, and best suited to you. Wild Strawberry Productions.\", \"Konrad, A., Alizadeh, S., Daneshjoo, A., Hadjizadeh Anvar, S., Graham, A., Zahiri, A., Goudini, R., Edwards, C., Scharf, C., & Behm, D. G. (2024). Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis. Journal of Sport and Health Science, 13(2), 186-194. https:\/\/doi.org\/10.1016\/j.jshs.2023.06.002\", \"Schleip, R., Duerselen, L., Vleeming, A., Naylor, I. L., Lehmann-Horn, F., Zorn, A., Jaeger, H., & Klingler, W. (2012). Strain hardening of fascia: Static stretching of dense fibrous connective tissues can induce a temporary stiffness increase accompanied by enhanced matrix hydration. Journal of Bodywork and Movement Therapies, 16(1), 94-100. https:\/\/doi.org\/10.1016\/j.jbmt.2011.09.003\", \"Solomonow, M. (2009). Ligaments: A source of musculoskeletal disorders. Journal of Bodywork and Movement Therapies, 13(2), 136-154. https:\/\/doi.org\/10.1016\/j.jbmt.2008.02.001\", \"Weppler, C. H., & Magnusson, S. P. (2010). Increasing muscle extensibility: A matter of increasing length or modifying sensation? 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Anxiety, Stress, & Coping, 30(4), 365-378. https:\/\/doi.org\/10.1080\/10615806.2017.1301189\", \"Somere, K., Munkevics, M., Krams, R., Ra\u010da, G., Luoto, S., & Krams, I. (2024). The effect of yin yoga intervention on state and trait anxiety during the COVID-19 pandemic. Frontiers in Psychiatry, 15, Article 1345455. https:\/\/doi.org\/10.3389\/fpsyt.2024.1345455\", \"Wieland, L. S., Skoetz, N., Pilkington, K., Harbin, S., Vempati, R., & Berman, B. M. (2022). Yoga for chronic non-specific low back pain. Cochrane Database of Systematic Reviews, Article CD010671. https:\/\/doi.org\/10.1002\/14651858.CD010671.pub3\", \"Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, Article 353. https:\/\/doi.org\/10.3389\/fnhum.2018.00353\", \"Clark, B. (n.d.-d). Sciatica & yoga. YinYoga.com. Retrieved September 25, 2026, from https:\/\/yinyoga.com\/sciatica-yoga\/\", \"Cramer, H., Ward, L., Saper, R., Fishbein, D., Dobos, G., & Lauche, R. (2015). The safety of yoga: A systematic review and meta-analysis of randomized controlled trials. American Journal of Epidemiology, 182(4), 281-293. https:\/\/doi.org\/10.1093\/aje\/kwv071\"]}, {\"@type\": \"FAQPage\", \"mainEntity\": [{\"@type\": \"Question\", \"name\": \"What are the main Yin Yoga poses?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"The BeYoga course studies fifteen: Butterfly, Caterpillar, Balasana, Savasana, Dragon, Half Butterfly, Heart Bench, Lung Bench, Melting Heart, Saddle, Shoelace, Sleeping Swan, Sphinx, Spinal Twist and Supported Bridge. Most are done on the floor and resemble Hatha postures, but they are held for minutes with relaxed muscles. Others, such as Square and Dragonfly, appear in sequences. 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The aim is mild tension, never pain, and tingling, numbness or sharp pain are signs to adjust or come out. People who are pregnant or hypermobile, or living with osteoporosis, disc problems, recent surgery, blood pressure or eye conditions, or trauma, should practise under the guidance of their doctor or another health professional.\"}}, {\"@type\": \"Question\", \"name\": \"Do you need to warm up before Yin Yoga?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"In Paul Grilley's tradition there is no warm-up: the idea is that relaxed muscles let the stimulus reach the connective tissue more fully. This is a proposal of the method and has not been tested in studies. If you prefer, you can begin with a few minutes of gentle movement. 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