Do you wake up feeling achy and stiff? Then yin yoga might exactly the morning ritual you’ve been needing. This slow style of yoga invites slow, deep stretching, making it an ideal way to start your day from a foundation of self-care and mindfulness.

The quick yin yoga sequence that follows will dissolve tension in your shoulders, back, hips, and hamstrings. Incorporating this yin yoga routine into your mornings will also help you start the day feeling more centered. The practice asks you to treat your morning body with kindness, easing it gently into poses without straining, pushing, or forcing shapes. Instead, your focus falls on your breath and the subtle sensations emerging within.

How to Approach Yin Yoga

Yin yoga is a nurturing practice that encourages surrender, the release of any forcing, and an embrace of the body just as it is.

In yin yoga, poses are typically held for a minimum of two minutes each, with some often sustained for five minutes or longer. Holding poses in this manner targets the fascia, which allows for release of longheld tension. Yin yoga also engages the body’s softer connective tissues and bolsters joint stability and boosting flexibility.

As you linger in each pose, center your attention on your breath and your body’s sensations. It’s natural for your mind to drift to the day’s to-do lists or wander into thoughts. The moment you notice yourself thinking, gently return to your breath.

Finally, be sure to listen to your body and honor its boundaries, modifying or skipping any poses that trigger pain or intense discomfort. Over time, your body might release slightly and draw you deeper into the pose—but only then should you explore a more intense variation.

15-Minute Morning Yin Yoga Practice

With consistent practice of these yin yoga poses, you’ll notice improved mobility as well as a stronger sense of calm that carries through the rest of your day. Remember to breathe slowly and move at your own pace. No rushing needed.

Puppy Pose

Kneel on the mat, folding it over itself or adding a blanket beneath your knees for cushioning. Reach your hands forward toward the top of the mat, and let your chest and forehead melt toward the mat. To lessen the stretch, bend your elbows and draw your hands closer toward you. The same applies if you experience numbness or tingling in your arms. For more support, position a pillow or bolster under your chest and rest into it.

Bring your awareness to your breath—no need to alter it, simply observe it for now. Attend to all the sensations emerging from the pose. Stay here for 2 minutes.

If this feels too intense, flip onto your back and place a yoga block between your shoulder blades, and rest the crown of your head on the mat. You’ll experience the same benefits.

Half Butterfly

This pose is a way to ease tight hamstrings, release the inner thighs, and stretch the lower back.

Begin seated on the mat or, if it’s more comfortable, elevate yourself by sitting on a block or cushion. Extend your right leg out to the side, gently pressing it into the floor. Draw your left foot in toward the pelvis. Rotate your chest toward your extended leg and slowly fold forward, pausing when you meet the initial edge of resistance.

Breathe here for 2 minutes, centering on your breath and the sensations within. Play your edge by patiently waiting for the body to open up and gradually deepen the pose, if your body allows. To lessen the intensity, keep a slightly bend in the knee of your extended leg.

Repeat on the other side.

Baby Dragon Pose

Your body might only feel like taming baby dragons at this hour of the day, and that’s perfectly fine as this pose is a fantastic way to unlock your hips and stretch the quads.

Bring your hands to the top of the mat and step one foot in between them. Your back knee sets the depth and intensity of the stretch—slide it farther back for greater sensation. Your hands can rest on blocks for additional support. Move with mindfulness and slowness, listening to your body and breath.

Breathe here for 2 minutes before switching to the other side.

If this feels like too much for the morning, try the reclined version by lying on your back and drawing one knee toward your chest.

Reclined Twist

Bring balance into your body, nurture your spine, and create a restorative back stretch with Reclined Twist to conclude your morning practice.

Lying on your back, place the sole of your right foot on your left thigh. Bring your right hand to your top knee and gently guide it down toward the left side of your mat. Stack your hips and extend your right arm out to the right if that feels suitable for you. Keep both shoulders grounded on the mat and release your body into the mat. For a deeper twist, turn your head and gaze to the right. Only twist as deeply as your body comfortably permits without straining or forcing. Breathe here for 2 minutes.

Then, practice the pose again on the opposite side.

Savasana

If time permits, linger in Corpse Pose for a few deep breaths, letting your arms and legs rest naturally, taking up space as your body desires. Allow yourself to release fully as you let yourself be supported by the earth, fully absorbing the benefits of your yin yoga practice. Celebrate yourself for showing up this morning and dedicating time to nurture your body and mind.