Let’s be real—you probably spend a big part of your day slightly hunched forward. Long hours of sitting, scrolling, and staring at screens can slowly drain your back and leave your body feeling tight and heavy. Yin yoga offers a calm, effective way to unwind all of that. In this short practice, you’ll guide your spine through every natural movement it needs—gentle backbending, soft forward folding, side stretching, and subtle rotation. These slow, supported shapes help release built-up tension in your neck, shoulders, and lower back while calming your nervous system. The only limitation is time. At just 15 minutes, this session is shorter than a traditional yin class. That said, once you’re familiar with the poses, you can easily revisit your favorites, set your own timer, and stay in each shape for five minutes or longer. Even in a few quiet moments, you can let go of the stress modern life places on your body. By the end, you may notice yourself standing taller, breathing more freely, and moving with greater ease. This is a practice designed to leave you feeling grounded, open, and refreshed—ready to carry that sense of calm into the rest of your day.
Yin Yoga for a Full-Body Stretch
Each long, mindful hold creates space in the body, improves circulation, and encourages the mind to slow down. Props aren’t required, but yoga blocks—or even a small stack of books—can make certain poses more comfortable and supportive.
Crocodile Pose
Begin by lying on your stomach. Stack one hand on top of the other and rest your forehead on your hands, creating a soft pillow. You may bend your knees and gently sway your legs side to side before settling into stillness.
7 Simple Yoga Poses For Better Posture
Remain here for about 2 minutes, or longer if it feels supportive.
Broken Wing
From your belly, stretch both arms out wide into a T-shape with your palms facing down. Check that your hands are level with your shoulders. Draw your left hand in toward your chest, placing it beneath your left shoulder.
Press gently into the left palm and begin rolling onto your right side. When ready, step your left foot behind your right leg, bending the knee and planting the foot on the mat. Keep the side of your head resting on the floor and your right arm extended.
Choose a depth that allows your breath to remain smooth and steady. Stay for about 2 minutes or as long as feels right. Slowly return to center and repeat on the opposite side.
Sphinx Pose
After returning to your belly, pause briefly in Crocodile Pose for three slow breaths. Then lift your head and chest, coming into Sphinx Pose. Place your elbows under or slightly in front of your shoulders, forearms resting parallel on the mat.
Hold this gentle backbend for around 2 minutes, or longer if comfortable.
Child’s Pose
Lower yourself back down, resting briefly on your belly once more. From there, press your hips back into Child’s Pose, allowing your forehead to relax toward the mat.
Stay here for about 1 minute, or as long as you need.
Constructive Rest
Lift your chest, shift your hips slightly to one side, and extend your legs forward. Bend your knees, place your feet flat on the mat, and slowly lie back.
Rest here for four slow breaths. You may gently sway your knees side to side or draw them toward your chest for additional release.
Banana Pose
Extend your legs long. Slide both feet toward the right corner of your mat, then move your shoulders in the same direction, forming a soft crescent or banana shape.
Reach your arms overhead, letting them relax or holding opposite elbows. Stay for about 2 minutes, then return to center and repeat on the other side.
Closing
Draw your knees toward your chest, then roll gently onto one side and press yourself up into a comfortable seated position.
Bring your hands to your heart, inhale deeply, and exhale with a long sigh. Take a moment to thank yourself for taking this time to care for your body.
