YIN YOGA ASANAS
There are only about 30 or so foundational postures—or asanas—in Yin Yoga. Personally, I don’t drift too much from these, preferring instead to keep it simple rather than trying to come up with something new and fancy, which is not to say these are easy poses. I think Paul Grilley says it all: “The more Yin you practice, the less variety is needed, and the emphasis is placed on a few basic postures.”
Be sure to check back here every once in a while, as I will continue to work on these descriptions—adding information about impact on meridians and emotional and energetic benefits. And, of course, if there’s something you’re not seeing here, whether it’s a pose or helpful information related to a pose, please let me know. 
Broken Bridge
BENEFITS
Relaxes iliopsoas muscle—the muscle that connects lower spine, pelvis and femurs
TARGET AREAS
hips, pelvis, lower spine
CONSIDERATIONS
If knees don’t connect, place a block in between them
Butterfly
BENEFITS
Opens lower back, groin and hips; kidneys and prostate gland
TARGET AREAS
Hips and lower spine
CONSIDERATIONS
May aggravate sciatica; be sure to elevate hips and rotate forward
Half-Butterfly
BENEFITS
Opens the entire back body, including ligaments along the back spine; also, hip and groin in bent leg, and hamstrings on straight leg
TARGET AREAS
Hips and spine
CONSIDERATIONS
Elevate hips to tilt pelvis forward, especially for people with sciatica; bend or place support under knee of straight leg, if needed
Caterpillar
BENEFITS
Opens the entire back body, including ligaments along the back spine; opens hamstrings
TARGET AREAS
Spine
CONSIDERATIONS
Elevate hips to tilt pelvis forward, especially for people with sciatica; bend or place support under knees if hamstrings are tight
Square
BENEFITS
Deep opening of hips; decompression to lower back
TARGET AREAS
Hips and spine
CONSIDERATIONS
May aggravate sciatica; be sure to elevate hips and rotate forward. Watch excessive stress to the knees
Shoelace
BENEFITS
Deep opening of hips; decompression to lower back; more intense than square pose
TARGET AREAS
Hips and spine
CONSIDERATIONS
Can be hard on pelvis and knees; keeps hips elevated if sciatica
Dragonfly
BENEFITS
Opens hips, groin, back of thighs, inner knees
TARGET AREAS
Hips, lower back, knees
CONSIDERATIONS
May aggravate sciatica; be sure to elevate hips and rotate forward. Bring legs closer together if any inner knee issues
Baby Swan
BENEFITS
Balances rotation of the hips—external in front leg; internal in back leg; opens the back body. Side body opening if tilting more toward bent knee of front leg
TARGET AREAS
Hips, spine
CONSIDERATIONS
May aggravate knees; use a blanket or bolster to support front knee, or move the foot closer to groin
Sleeping Swan
BENEFITS
Opens hips—external rotation to front; hip flexor in back; opens back body; less intense than Swan
TARGET AREAS
Hips, groin, spine
CONSIDERATIONS
May aggravate bent leg knee and stress sacroiliac joint
Swan
BENEFITS
Opens hips—external rotation to front; hip flexor in back; compresses lower back
TARGET AREAS
Hips, groin, lower spine
CONSIDERATIONS
May aggravate bent leg knee and stress sacroiliac joint
Half-Moon Angel
BENEFITS
Generous opening in the side body and shoulders, including ligaments along the back spine
TARGET AREAS
Spine
CONSIDERATIONS
May be too much for shoulders, especially the top shoulder; move the arms in front of body instead of over the bolster. Place block under side of head closest to floor, if neck is uncomfortable
Sphinx
BENEFITS
Helps to reestablish natural curve of lumbar spine; may relieve lower back pain and stiffness
TARGET AREAS
Lower spine
CONSIDERATIONS
Tight sacrum; issues in lower back
Seal
BENEFITS
Same as Sphinx, just more intense!
TARGET AREAS
Lower spine
CONSIDERATIONS
Tight sacrum; issues in lower back
Melting Heart
BENEFITS
Opens the upper and middle back, and shoulders; stretches the front body; releases tension in lower back
TARGET AREAS
Spine, shoulders
CONSIDERATIONS
If resting chin on floor is uncomfortable for the neck, rest forehead instead; widen arms if uncomfortable in shoulders, or cross forearms in front
Saddle
BENEFITS
Deep compression in sacral-lumbar arch; opens hip flexors and quadriceps; when feet beside hips, strong internal rotation of hips
TARGET AREAS
Sacroiliac (SI) joints, lower spine, knees
and ankles
CONSIDERATIONS
Tight SI joints; issues with knees and/or ankles
Half-Saddle
BENEFITS
Deep compression in sacral-lumbar arch; opens hip flexors and quadriceps; when foot beside hips, strong internal rotation of hip
TARGET AREAS
Sacroiliac (SI) joints, lower spine, knees and ankles
CONSIDERATIONS
Tight SI joints; issues with knees or ankles
Baby Dragon
The least intense of the Dragon series, which includes Low-Flying and Winged, and Dragon Splits.
BENEFITS
Opens hips, groin, hip flexors and quadriceps; helps with sciatica
TARGET AREAS
Hips
CONSIDERATIONS
May feel especially uncomfortable for knees and ankles; use blankets to pad and lift the knee, shin and/or ankle on the back leg
Low-Flying Dragon
More intense than Baby Dragon, with forearms inside front foot.
BENEFITS
Opens hips, groin, hip flexors and quadriceps; helps with sciatica
TARGET AREAS
Hips
CONSIDERATIONS
May feel especially uncomfortable for knees and ankles; use blankets to pad and lift the knee, shin and/or ankle on the back leg
Winged Dragon
An alternative and more intense variation of Low-Flying Dragon in which the front knee opens out to the side.
BENEFITS
Opens hips, groin, hip flexors and quadriceps; helps with sciatica
TARGET AREAS
Hips
CONSIDERATIONS
May feel especially uncomfortable for knees and ankles; use blankets to pad and lift the knee, shin and/or ankle on the back leg
Dragon Splits
The most intense of the Dragon series.
BENEFITS
Opens hips, groin, hip flexors and quadriceps; helps with sciatica
TARGET AREAS
Hips
CONSIDERATIONS
May feel especially uncomfortable for knees and ankles; use blankets to pad and lift the knee, shin and/or ankle on the back leg
Twisted Root
BENEFITS
Recommended at end of practice to restore equilibrium in nervous system and release tension in spine; rotates and opens the spine
TARGET AREAS
Spine and shoulder joint; tissues in upper chest, breast and shoulder
CONSIDERATIONS
Shoulder issues; play around with placement of the arms
