A quiet, floor-based practice to support your joints, release stress, and welcome rest — no experience needed

You don’t need to be flexible.
You don’t need fancy gear.
You just need a quiet moment, a soft mat, and your breath.

This 30-minute Yin Yoga flow is for anyone feeling tight, tired, anxious, or simply curious about what happens when we slow down and stretch gently. Whether you’re brand new to yoga or just craving a pause from the go-go-go pace of life, this sequence invites stillness in both body and mind.

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🧘‍♀️ What Is Yin Yoga?

Yin Yoga is a passive, meditative style of yoga where poses are held for longer periods (2–5 minutes), targeting the deeper connective tissues — fascia, ligaments, and joints — rather than the muscles.

It’s not about sweating or flowing.
It’s about settling in, breathing deeply, and letting your body release layer by layer.

Perfect for:

• Tight hips, hamstrings, and shoulders
• Chronic tension or stress
• Evening wind-down
• Beginners wanting a calm, floor-based start

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🕯️ What You’ll Need:

• A yoga mat or soft carpet
• A bolster or two pillows
• Yoga blocks or stacked books
• A blanket (especially for under the knees or low back)
• Gentle music or silence — your choice

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✨ 30-Minute Beginner Yin Yoga Flow

Tip: Each pose is held for 2–4 minutes. Use a timer if you’d like — or just breathe slow and steady and trust your body’s rhythm.

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1. Easy Seated Breath (Sukhasana) – 2 minutes

Sit cross-legged (or on a block) and simply breathe.
Let your shoulders melt. Eyes closed. Ground your sit bones.
Inhale through the nose, exhale softly through the mouth.

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2. Seated Forward Fold (Paschimottanasana) – 3 minutes

Legs out in front, knees slightly bent.
Fold forward gently over your legs. Let your spine round.
Support your head with a block or rest your arms on a bolster.
→ Feels great for tight hamstrings + calming the nervous system.

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3. Butterfly Pose (Baddha Konasana) – 3 minutes

Bring soles of feet together, knees out wide.
Fold forward over your legs with a soft, rounded spine.
Place pillows under the knees for support.
→ Deep inner thigh and low back release.

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4. Supported Sphinx or Baby Cobra – 3 minutes

Lie on your belly. Prop onto forearms (or stack fists under forehead).
Keep glutes soft and shoulders relaxed.
→ Opens the front body, compresses the low back gently.

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5. Thread the Needle (Shoulder Stretch) – 2 minutes per side

From hands and knees, thread your right arm under the left and rest on your right shoulder + temple.
Left hand can press into the floor or reach forward.
Switch sides.
→ Releases tension in the upper back and neck.

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6. Supported Reclined Twist – 3 minutes per side

Lie on your back, hug knees in. Drop knees to one side.
Use a bolster or pillow between or under the knees for support.
Arms out wide or one hand on heart.
→ Relieves spinal tension and supports digestion.

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7. Legs Up the Wall (Viparita Karani) – 5 minutes

Scoot hips to the wall and extend legs upward, resting heels against the wall.
Support low back with a folded blanket if needed.
Arms rest by your sides, eyes closed.
→ Full-body reset. Great for circulation, swelling, and nervous system calm.

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8. Savasana (Final Rest) – 3–5 minutes

Lie flat or on your side.
Cover yourself with a blanket. Let your whole body soften.
Let go of doing. Just be.

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🧘‍♀️ Closing: No Pressure, Just Presence

Yin Yoga isn’t about the pose looking perfect — it’s about showing up with curiosity and allowing your body to open gently, without force.

This 30-minute beginner flow is perfect to:

• End the day
• Ease into a new season of healing or slowing down
• Or simply breathe more deeply than you have all week

You’re not behind.
You’re not too stiff.
You’re right on time.