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Practice Yin Yang Yoga With This 15-Min Sequence

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a woman is doing a yoga pose_yin yang yoga
David Turner post Reviewer David Turner post Reviewer
Verified by David Turner
YMCA Yoga Instructor, BS in Sports & Fitness Management, Sadhana Yoga Flow Certification

Table of Contents

Does choosing the best kind of yoga make your head spin? Yin Yang Yoga is the cure for your confusion. Learn how this style seamlessly blends poses that tighten your tush with ones that quiet your mind.

What is Yin Yang Yoga?

Tipping over in tree pose isn’t the only way to lose your balance in yoga. Getting too much (or not enough) yin or yang in your practice can leave you feeling out of sync. Combining yin and yang yoga places two different genres in one harmonious sequence.

Before diving into the meaning of Yin Yang Yoga, let’s find out what each part of it means.

What is Yin Yoga?

When you slowly soften into deep, long-held stretches — that is yin. This style targets the joints and connective tissues.

You won’t be defying gravity in a handstand or arm balance here. But that doesn’t mean yin lacks a good challenge. The postures can be relaxing but also intense, giving you exactly what you need to find that mind-body connection.

What is Yang Yoga?

Now, think fast-paced sun salutations and sweat-soaked mats — that’s your yang yoga. This style focuses mostly on the muscles.

A yang sequence is invigorating. Ashtanga, Vinyasa, Iyenger, and any upbeat type of yoga fall into this category.

A Yin Yang Flow Marries The Two

Yin Yang Yoga blends passive and long-held yin stretches with active and engaged yang yoga poses.

And it will follow one of these formats:

Start slowly with yin postures, then move into a more vigorous yang practice (avoid this style before bed!)


Start strong with yang yoga poses, then melt into relaxing yin flow yoga.

“VinYin Yoga” is another name for this version when the first portion is a Vinyasa style.

Hatha vs. Yin Yoga

Let’s cover one more subject that may be of interest to beginner yogis. What is the difference between Yin Yoga and Hatha Yoga?

A Hatha practice will have you on your feet, challenging your balance while strengthening your muscles. Hatha encompasses many types of yoga, all being active instead of passive.

A Yin practice will take you down to the mat, settling into poses while seated or lying down. While you probably won’t break a sweat, you will enjoy being able to relax and unwind. Many Yin practitioners find it to be very therapeutic.

Examples of Yin Yoga Poses

As you explore Yin postures, avoid the temptation to push yourself as far as you can. The goal is to feel sensation but never pain. 

These poses truly allow you to experience “letting go.”

  • Sukhasana (Easy Seated Pose)
  • Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
  • Equal Angle Pose (Wide-Legged Straddle)
  • Bound Angle Pose (Butterfly)
  • Reverse Table Pose
  • Child’s Pose
  • Frog Pose
  • Garland Pose (Yogi Squat)
  • Happy Baby Pose
  • Savasana (Corpse Pose)

Examples of Yang Yoga Poses

As you balance and bend from one yang pose to the next, remember that you are building muscle strength and endurance. It’s essential to keep those muscles engaged and stay present in the moment.

Use your breathing to guide you through these active and energizing postures. 

  • Warrior 1
  • Warrior 2
  • Warrior 3
  • Extended Side Angle Pose
  • Triangle Pose
  • Half Moon Pose
  • Reverse Half-Moon Pose
  • Four-Limbed Staff Pose
  • Upward Dog
  • Chair Pose

15-Minute Yin Yang Yoga Sequence

This beginner-friendly flow will help you create symmetry between yin and yang in just 15 minutes. Remember that a traditional class will involve longer holds in the yin postures and several more yang poses to move through.

Practice this flow before attempting a longer routine or when you’re short on time but craving balance.

a chart with yin yang yoga sequence, a woman is doing 15 yoga poses

Yin poses

  • Easy Seated Pose, 3 min. Grounding and meditative grasping.
  • Revolved Head to Knee Pose, 1 min. Hold for both right and left legs.
  • Equal Angle Pose, 1 min.
  • Bound Angle Pose, 30 sec.
  • Reverse Table Pose, 30 sec.
  • Transition to Downward Dog, 30 sec.

Yang poses

  • Warrior 1, 10 sec.
  • Warrior 2, 10 sec.
  • Extended Side Angle Pose, 10 sec.
  • Triangle Pose, 15 sec.
  • Warrior 3, 10-15 sec.
  • Half Moon Pose, 10-15 sec.
  • Reverse Half Moon Pose, 10 sec. Ease into transition going back to the mat/floor.
  • Four-Limbed Staff Pose, 10-15 sec.
  • Upward Dog, 3-5 sec.

Coming back to Downward Dog to complete the left side, 5-10 sec. 

Is Yin Yang Yoga for Beginners?

Yes! While you should check with your healthcare provider before beginning a new exercise regimen, the short sequence above is an excellent option for new yogis.

There are multiple variations of most poses. You should always listen to your body and use the version that works best for you.

If you’re a newcomer in the world of yoga, getting a yoga app that is suitable for beginners is the perfect way to start your journey. 

A Note on Props

Blocks and bolsters are a standard fixture in any yoga studio. Should you use them with this sequence? YES!

If you’ve ever attempted Half Moon Pose and realized the ground is a lot further away than you realized, you know the power of a good prop in a yang posture.

But in yin, they serve a different purpose. You’re in little danger of falling over in seated or supine poses. But the extra-long holds can challenge anyone. Using a prop helps you approach your edge safely and comfortably.

Final Words

Yoga is known to help with everything from weight loss to reducing stress, but cramming multiple kinds of yoga into a busy calendar can be difficult. What should you do when you want to burn calories and boost relaxation in one session?

Choosing a Yin Yang Yoga practice will maximize the benefits in a way that pleases your mind, body, and your schedule.

Key Takeaways:

  • Yin Yang Yoga is a combination of passive, long-held yin stretches with active and engaged yang poses.
  • Yin Yang Yoga is beginner-friendly.
  • Yin poses focus on the joint and connective tissues.
  • Yang poses focus on the muscles.
  • The mixture of the two styles benefits both your body and mind.
Disclaimer This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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