Free Yin Yoga Sequences PDF
Two complete yin yoga sequences you can practice tonight: slow, deep holds for the meridians, with every pose timed and illustrated. Leave your email and the PDF is yours.
- The first 2 sequences of the guide, 40–45 and 45–50 minutes
- Every pose with its time and its card, plus meridians, element and props
- From the Yin Sequence Guidebook, made by the team behind the PlayPauseBe yoga decks
What is a yin yoga sequence?
A yin yoga sequence is a short series of passive, floor-based poses held for several minutes each. Where a Vinyasa flow moves with the breath, yin stays: the long holds work into the connective tissue around your joints and ask your nervous system to slow down. Many yin sequences are built around a pair of meridians from Traditional Chinese Medicine and their element, which gives each practice its own theme.
How long should you hold yin poses?
In the two free sequences, each pose comes with its own time, from 30 seconds to 4 minutes, with a longer rest at the end. If you are new to yin, start at the shorter end and let the time grow over the weeks. Come into each pose slowly, stop at a gentle stretch, and never push into pain.
What you need
A mat, a cushion or bolster, a yoga block and an eye pillow cover almost everything. Each sequence lists its suggested props at the top, so you can set them within reach before you begin.
The two sequences in this PDF
Evoking Gratitude (40–45 minutes)
Built on the Lungs and Large Intestine meridians and the Metal element: child's pose variations, melting heart, thread the needle, banana pose, twisted roots and a supported bridge.
Embracing Change (45–50 minutes)
Built on the Stomach and Spleen meridians and the Earth element: sphinx and seal, dragonfly, twisted dragon, sleeping swan and caterpillar, closing in supported savasana. A calming practice for when something in your life is shifting.
Want more yin yoga sequences?
The Yin Sequence Guidebook has 20 complete sequences from 30 to 80 minutes. To build your own, the Yin Yoga Deck puts 60 yin poses on illustrated cards, and Yin Academy teaches every pose on video. New to yin? Start with our guide to yin yoga for beginners.
The full Yin Sequence Guidebook: 20 complete yin yoga sequences, 30 to 80 minutes each, with meridians, element and props. Instant download.