Vin Yin Yoga, also referred to as Yin Yang Yoga, is a yoga sequence that combines Vinyasa Yoga and Yin Yoga. This is normally done with Vinyasa as the first half of the sequence and Yin Yoga as the second half. The Vinyasa portion warms the body up and rids your body of excess Prana, or energy. After this, your body is ready to relax and lengthen during the Yin Yoga portion. It is a great combination and something I frequently like to practice. Keep reading to learn the benefits of each practice, a guide to create your own Vin Yin Yoga sequences, and the best Vin Yin classes on YouTube.

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Benefits of Vinyasa Yoga

Vinyasa Yoga is a flowing practice, moving with your breath though various poses in a flow like sequence.

Vinyasa Yoga…

• is energizing
• calms the mind
• builds strength
• improves flexibility
• relieves stress
• reduces headaches
• improves cardiovascular health
• burns lots of calories (150-lb woman will burn an average of 415 calories in a 45 minute Vinyasa class) (source: livestrong.com)
• helps release excess Prana (energy) leaving you feeling calm and at peace
• helps you become very in-tuned with your breath (Vinyasa means “breath-synchronized movement”)
• releases toxins

Benefits of Yin Yoga

Yin Yoga is a yoga practice in which you hold poses for 3-5 minutes. This deep stretch is relaxing and will target deep connective and fascia tissue, increasing your flexibility.

As described in my 21 Wonderful Yin Yoga Benefits post:

Yin Yoga…

• improves range of motion
• improves flexibility
• decreases stress
• lengthens muscles
• reduces adhesions
• hydrates tissues and muscles
• thickens and strengthens ligaments
• lubricates joints
• hydrates skin
• detoxifies
• reduces degeneration of tissues
• normalizes curvature of the spine
• increases the mobility of joints
• reduces osteopenia and osteoporosis
• helps to prevent fusion of joints
• calms the nervous system
• increases the level of GABA (help’s the body respond to stress)
• balances prana
• slows the mind
• grounds us
• gives us a more meditative practice

Build Your Own Vin Yin Yoga Sequence

There are many contraindications (including pregnancy) for yoga poses, which is why consulting your doctor before practicing yoga is essential. You should also have a certified yoga teacher to learn and practice under. 

Vinyasa Yoga Portion:

During the Vinyasa Portion of your sequence, try to flow with your breath. The general rule of thumb is to inhale as you expand and exhale as you fold. If you practice a “one-sided” pose, make sure you complete both sides.

• Start with some warmups, such as, Child’s Pose, Cat Cow, Downward Dog, or Standing Forward Fold.
• Do 3-4 rounds of Sun Salutations.
• Pick a few standing poses. Some standing pose ideas include Warrior 1, Warrior 2, Humble Warrior, and Reverse Warrior.
  • place a “Vinyasa” between each pose to keep the Vinyasa flow
    • a “Vinyasa” is Chaturanga (knees can come down if needed), followed by a Cobra or Upward Facing Dog, and ending in a Downward Dog
• Next, pick an inversion that is suitable to your yoga level. Some inversion ideas are holding a Downward Dog, Dolphin Pose, Headstand prep or Headstand, and Shoulderstand.
• Now it is time for a backbend. Again, pick one that is suitable to your yoga level. Some backbend ideas are Bridge Pose, Cobra Pose, Puppy Pose, Bow Pose, and Camel Pose.
• Before moving onto the Yin Yoga portion, pick one twist to do on both sides. Half Lord of the Fishes, Marichi’s Pose, and Revolved Head-to-Knee Pose would all be great options.

Yin Yoga Portion:

There are 3 basic principles of Yin Yoga. You should use these three principles for the Yin portion of this Vin Yin Yoga sequence. If you practice a “one-sided” pose, remember to complete both sides.

My favorite book book to learn about Yin Yoga is The Complete Guide to Yin Yoga. I reference this book constantly and would be a great investment if you want practice Yin Yoga on your own.

1. Enter into a pose with the appropriate depth. You don’t want to feel uncomfortable, just right amount of stretch.
2. Resolve to remain still.
3. Hold the pose (3-5 minutes, 1-2 minutes for a beginner). I would suggest using a timer to help keep track of the time.

• Pick two of the beginning poses to start your Yin portion: Butterfly Pose, Child’s Pose, Caterpillar Pose, Frog Pose, or Sphinx Pose
• Pick three of the following poses for main portion of your Yin sequence: Shoelace, Dragon Pose (the Yin version of Lizard Pose), Deer Pose, Swan Pose, Straddle Pose (also called Dragonfly)
• Next, do a Reclining Twist on each side, remembering to hold the pose.
• The end your practice do Savasana Pose for at least 7 minutes.
• Exit Savasana slowly, laying on your side for a few breaths before coming up to a comfortable seated position. Rest in the seated position concentrating on your breath and perhaps meditating before leaving your yoga mat.

This practice should leave you feeling calm and energized. While following along in a yoga class is great, there is nothing quite like creating your own sequence. Make sure you book mark this page, so that you can come back to your uniquely designed yoga sequence and make it into a habit.

Best Vin Yin Yoga Sequences on YouTube

If you would rather be led through a Yin Vin Yoga Class, I have gathered three great classes form Youtube. Enjoy!

While Vin Yin Yoga is amazing to practice, it’s also nice sometimes to practice purely Vinyasa or Yin Yoga. If you are interested in learning more about Yin Yoga, you can learn the complete history and my favorite Yin Yoga resources in 21 Wonderful Yin Yoga Benefits.

Namaste,

Abby

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