Yin Yoga: Essential Poses and Sequences for Balanced Energy

by Diane Paylor

Deepen your practice and find balance— Yin Yoga comes home

Expand your yoga journey with a guide to essential yin yoga poses to practice at home, whether you're a beginner or an experienced yogi. Yin yoga is a style of hatha yoga informed by Chinese Daoist practices, with a focus on the meridians and proper alignment. The poses are passively held for 1 to 5 minutes to help strengthen joints, ligaments, and fascial tissues.

This user-friendly reference offers just enough philosophy to get you straight to the practice. Artwork and detailed instructions explain how to perform 25 different yin yoga poses and how to string them together into 30 different sequences. The practices are designed to last 10 to 45 minutes, so you can choose how much time you want to spend on the mat.

Yin Yoga

Unlock the power of yin yoga with a customizable practice you can do anywhere.

Genres: Nonfiction, Health, Self Help

150 pages, Paperback

Published February 25, 2020

Reviews

[Brittany Lee · Rating 4 out of 5]

Update 12/27/20: Getting back to my self-discipline lifestyle has been extremely hard. This text has been inspiring and helpful, it's one of my favorites. Every sequence I've flipped to has helped. My energy becomes balanced and grounded, my thoughts become clear, emotions more balanced and breathing becomes regulated. Pain relief, check. Calm, check. More space in my body, check. I now start my days with this book and end my days with a short sequence.

My favorite sequences as of late:
Root Chakra (pg 110)
Shoulder Tension Reliever (pg 120)
Whole Self-Care (pg 98)
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May 7th, 2020 Review:

This YIN YOGA book fuses elements of Taoism, Traditional Chinese Medicine, Anatomy, and Hatha Yoga that is therapeutic, stimulating, and strengthening for the body and mind. Yin yoga also promotes the clearing of traumas, injuries, and repetitive movement patterns stored in the body.

Yin yoga is a slower-paced yoga practice that stimulates the connective tissues (fascia, ligament, and bone) in the body. For me, this is where the underlying chronic pain comes from, it's not just my muscles that hurt, it's deeper; many medical professionals have had a hard time understanding my complaints of this deep chronic pain. Many claimed I'd never find relief but slower yoga practices have given me vastly more relief than I could ever have imagined! Talk about giving one their personal power back!

"Stillness—not pain— is what's required."

I love yin yoga because yin energy is slow and poses are held for longer, cultivating stillness, patience, and gratitude. I love that the poses in this guide have time suggestions for how long to hold poses. I've tried MANY forms of yoga and I always end up coming back to YIN. Yin Yoga is essential to my healing journey. If you struggle with standing poses or fast-paced exercises as I do, most of the poses in YIN YOGA are performed seated or laying down and help to restore circulation to all areas of the body. Modifications, Variations, and Contraindications are presented alongside the individual yoga poses for safety to prevent injury to one's self.

This was another beautiful watercolor book with gorgeous artistic scratch art illustrations. At times the illustrations were a little hard to understand upon just looking at, but after reading the text, the poses were easier to get into. Part 1 discusses the inner workings of yin yoga and prepares you for practice. Many forms of yoga were discussed to shine a light on how yin yoga differs. I had no idea the difference between restorative yoga and yin is that restorative yoga has you surrender and tune out, while yin yoga is rooted in being present and tuning in. I learned little details on things I thought I was already aware of.

Part 2 shares first, 20 yin asanas, and follows are 5 yang asanas.

Part 3 combines the knowledge shared in the previous chapters, offering 30 sequences to balance energy. Alongside the sequences are excerpts sharing insight into which meridians and organs the sequence focuses on. I like how scientific it was in explaining the job of the targeted organs. There is nothing more empowering to know WHY you are holding a yoga pose. This was very helpful and insightful. The "perennial poses" or seasonal sequences were my favorites! I'm struggling with allergies right now so I've been practicing the SPRING DETOX sequence to help balance my liver and gall bladder meridians. The season transition has been hard on me, this was a great one for me to practice at a perfect time! I've also just had a death in my family so I've been practicing the SUMMER SOLSTICE sequence as well because it has many heart-opening poses. I also showed friends the KNEE PROTECTOR, DIGESTION, and KIDNEY CARE sequences. I like the sequences; the way they were organized with wispy lines running all over the page was a little confusing until I got used to the style. If the poses wouldn't have been numbered I would have done them in the wrong order.

When I practice these yin yoga sequences I handle my emotions better, I have more space so when I do encounter stressors- they don't affect me as much, my chronic issues start to slowly heal, my digestion gets better, my creativity opens up, as well as my mindset and outlook, my vibration raises, everything gets better, but most of all, my deep chronic pain that so little validate, starts to slowly dissipate over time, but it takes effort and dedicated practice.

I look forward to challenging my body with more advanced poses as my practice progresses. As someone with Lyme Disease in their history, pain-relieving books such as this are GOLD. The philosophies and principles in this book resonate with me. I am Healing Happy!

(I should mention that there is a spelling error in the book blurb on the back cover, in the second sentence, the word merdiens should be meridians*. 5 stars for the info in this book, 4 stars for some of the errors and organization.)

Much gratitude to publisher Rockridge Press, compliments of Callisto Media, for the early copy I received. I was under no obligation to write a review, my honest opinion is freely given.

[Kailey (Luminous Libro) · Rating 5 out of 5]

This book is divided into chapters for Yin and Yang poses (still or moving poses), with special chapters for rising energy, grounding, seasonal practices, and targeting specific areas of the body. It begins with an explanation of Yin yoga, how to harness the energy of your breathing, how yin yoga helps your ligaments and joints, and how to quiet the mind during yoga.

I really love that each pose comes with instructions for modifications and variations, so that the yogi can choose what feels best to them in the moment. There are also warnings for poses that could affect old injuries, or would not be appropriate for the elderly or for pregnant women, so that the reader can practice poses safely.

Each pose has clear instructions with options to use props like a bolster, blanket, yoga strap, or pillow. You can make the pose deeper if you are ready for more of a stretch, or you can make the pose easier if you want less pressure or intensity.

I appreciate that this book includes a few yang (or active) postures along with the yin poses. Whenever I am practicing yin yoga, I feel the need to move around a little and work out the kinks in between yin poses, and these easy yang poses are just right!

I really like the sequences of poses that are in the last chapters, including sequences to get your energy moving, give you clear focus, release anxiety, get your spirit grounded and peaceful,
I definitely want to try the sequence for the Root Chakra, which focuses on the legs and hips, and the Shoulder Tension Relief sequence, since I hold a lot of stress in my shoulders.
There are even sequences for Kidney Care and Digestion Soothing!

Another cool set of sequences are the ones designed for different seasons of the year. There is the Winter Warmer sequence, a Spring Detox, Summer Cooler, and a Fall Flow sequence, along with a dozen others!

The beautiful artwork demonstrates each pose with drawings of men and women in pastel colors and bold lines. I really love the pen and watercolor style of the art, and it feels soothing and calm.


Disclaimer: I received a copy of this book from the publisher in exchange for a free and honest review. All the opinions stated here are my own true thoughts, and are not influenced by anyone.

[K AKUA GRAY · Rating 5 out of 5]

It’s been a minute since I wrote a review, but I haven’t stopped reading the wonderful enlightening books that you all have been sending and sharing. I live by the words “everything in divine time” and I invite you all to share in the bliss and calm that it brings as you anticipate my review of your divine offerings to the world. So, lets get this party started again with Yin Yoga by Diane R. Paylor!

Although I have been doing yoga for more than twenty years, the words Yin Yoga together as a system had not crossed my path until the second decade of the 21st century. So, upon receiving a copy of Yin Yoga from the publisher, I was quite excited to see what this system of asanas had in store. When I first thumbed through the book, I was immediately intrigued by the many floor friendly asanas which is something I had been personally looking for in my own weekly practice of yoga. All of the yoga routines, from all of the classes, from all of the books, from all of the teachers had you up and down constantly. Seeing, the routines of all floor asanas got me very excited.

You are welcome to visit my blog for more book reviews
https://drakuabookreviews.blogspot.com/

As I finished out my Kriya studies for the season, I knew I had to move into Yin Yoga next. I studied and read the book twice, its an easy read to ensure I understood the movements and asanas. A few of them were unfamiliar and had very unique names for yoga poses. Windshield wiper, happy baby, and banana-asana which turned out to be my favorite of all the twenty-five poses were special to do and say. After practicing the individual poses for a couple of weeks as an addition to my daily physical nourishment, I was ready to move into the “Balanced Sequences”! They too had very interesting names that fit quite well how Ms. Paylor arranged them. A few of the ones that intrigued my whole being and opened some intense vibrations for me were the Attitude Adjustment from Chapter 5 Energy Rising, Deep Relaxation from Chapter 6 Grounding, and Spine Saver from Chapter 7 Body Matters. I am now moving into Chapter 8 Seasonal Practices and I intend on using Yin Yoga as a guide into the coming year of my yoga journey.

Now let’s talk about the book. I love the cover with the drawing because it speaks to every woman, she has no defining characteristics except being female. This is a good neutral representation to welcome all. The choice of colors reminds me of papaya, tropical, healthy, and sweet! Great color scheme throughout the book. The author gives a brief introduction on Yin Yoga, and this is good because if you are excited about learning Yin Yoga as I was, you will appreciate her brevity. She then goes on to explain how to do each pose and offers modifications and variations to suit every yoga skill level.

I can imagine by now you know I really liked this book and have thoroughly enjoyed working through the programs weekly. My rating for Yin Yoga: Essential Poses and Sequences for Balanced Energy by Diane R. Paylor is 5 ankhs. I highly recommend it for all those who want an easy way to get into yoga and for those already doing or teaching to add this book to your resources.

K. Akua Gray
September 16, 2021
Cape Coast, Ghana

[Laine McGinty · Rating 5 out of 5]

written with clear love for the whole practice of yoga - not just a passion for the asana, but for the energetic and subtle body healing it can provide! amazing resource for teachers and practitioners alike.

[Julia · Rating 3 out of 5]

This book is basically a description of 20 yin poses + 5 yang poses, and then various combinations of these same poses. It's cute and would be a good start for beginners - IF there were actual photos of the poses. The illustrations are beautiful but not always clear. I was also hoping for more variety with the poses offered, particularly for the upper body.

[Katie Holder · Rating 3 out of 5]

Good information

I enjoyed this quick easy book for what it offered. I would have enjoyed a bit more in-depth information and a more variety of yin postures.

[Sharon · Rating 5 out of 5]

I was given an opportunity via the publisher to read Yin Yoga: Essential Poses and Sequences for Balanced Energy. I was under no obligation to review this book and my opinion is freely given.

Yin yoga is designed to help the participant reduce stress and anxiety, lowering the heart rate, increasing circulation, and stabilizing breathing through a series of poses. As it focuses on aligning the body properly, each exercise is designed to help strengthen joints, ligaments, and/or connective tissues. This book is a user friendly reference guide for beginners because it goes through each exercise, the part of the body for which it focuses, and gives a detailed step-by-step instruction for achieving the finished pose. Primarily about yin yoga, this book does have some yang yoga poses scattered throughout to achieve the yin yang balance that is important.

After participants have mastered the individual poses, the book gives different routines to follow. The balanced sequences can help those who have stiffness in their limbs upon waking up (Morning Flex), or times of stress (Deep Relaxation). The different routines in the latter half of the book are varied, giving participants help in targeted areas of the body or in overall stress reduction. I particularly liked the fact that the author gives a drawing of each pose used, as well as the amount of time that each one should be held. The drawings help to refresh the memory, so that participants will not have to continuously flip back and forth in the book to remember each pose.

Yin Yoga: Essential Poses and Sequences for Balanced Energy is a well laid out and detailed book, so those new to the philosophy should be encourage to try the practices contained within its pages. This low stress method of relaxation is not taxing on the body and is one for which individuals of all ages can benefit.

[Sara Hill · Rating 4 out of 5]

Yin Yoga is such a rewarding practice. The book Yin Yoga by Diane R. Paylor is a semi in depth look in what components make up Yin Yoga. This book also goes into poses and the various ways you can build a routine. All yogis from old to new can enjoy and take something positive away from this book.

The book gives the benefits of Yin, why Yin is different, and how it works in and for your body. It goes deeper as to why a pose is done a certain way. It describes the props and why/how they are used.

When it comes to the pose section, each pose lists its benefits, what area it targets, and gives a similar Sanskrit pose. With every yin pose, there is a yang pose and the book clearly explains how they work together, for optimal benefits.

Next, the book moves on to practices. Practices are outlined in three different ways by mood, part of the body, and season. The season way is completely new to me but very interesting. Unlike other yoga types, yin only uses a handful of poses to make up unique sequences and combinations. However, once you have them down, you are golden.

The illustrations are my only issue with this book. While they are unique, I do not find all of them to be super clear. While I am familiar with these poses, I think most new Yin yogis would be confused. I would also like to see the variations in drawing form as well. As a visual learner, I found the written variations harder to follow. While the drawings add to the aesthetic of the book, I think photography or more distinct and clear illustrations would be helpful.

I received an electronic Advanced Reader Copy from Callisto Media through NetGalley. All opinions are 100% my own.

[Amy Navarre · Rating 4 out of 5]

Thank you to Callisto Publisher's Club and to Rockridge Press for this free book. The following review contains my honest opinion.
I really like the organization of this book. Part one is an introduction to Yin Yoga, part two is pose instruction and part three is sequences for practice.
I prefer a minimalist approach to my yoga practice. I have used props during prenatal yoga and even in the earliest days of mommy and me yoga: at the time I was working with an instructor who was very comfortable with the use of props and under her guidance, I felt confident. However, on my own I really prefer a more simplistic approach. This book lays out instruction for a simplistic approach, but also provides "Modifications and Variations" with instructions for using props. In my opinion, this provides the best of both worlds. I also found it very helpful that each pose had a "Contraindications" section, like a warning section, to notify you that this pose is not good for these ailments.
My favorite element of this book is the illustrations! These illustrations are continuous line drawings that lend a very dynamic feel, especially to the various sequences.

[Reading Cat · Rating 4 out of 5]

So...I'm doing a teacher training in Yin Yoga, because if you've ever done Yin...it's a pretty intense process. I'm a firm believer in the fascia, which yin works on, for health.

I'm going to be honest and a little TMI here: I have a chronic illness, and sometimes I have very little energy and the idea of getting on the mat to do a vinyasa or traditional hatha class...it seems like too much. Yin, however, is that sweet spot--I can get on my mat and get in a yin asana, and feel challenge but also not exertion--like I'm getting energy moving and 'work' done, but not exhausting myself.

This book gives a nice intro to Yin yoga, a series of her favorite Yin asana, plus 5 what she calls 'Yang' asana (she calls them that because, like ustrasana, you have to actively engage muscles to do them, and a bunch of well thought out routines. If you want a home practice, she's got you covered. If you want pre made course plans, she's got your back. I got this as a kindle unlimited, but you know I need to buy a copy!

[Diane Hernandez · Rating 4 out of 5]

Yin Yoga focuses on still stretches that are held for 1-5 minutes. Their goal is two-fold: to stretch the tendons and ligaments, but also to support meditation and mindfulness. Along with twenty yin poses are five yang, or moving, poses. In addition, there are four balanced sequences of poses. One sequence focuses on specific body parts. Another spotlights the seasons. A third targets energy. The final sequence is for rest and relaxation.

Yin Yoga contains great line drawings showing the proper alignment for each pose. Most contain contraindications and modifications that may be needed. If you have knee issues, this may not be the best type of yoga for you. However, for everyone else, this is a great introduction to this style of yoga. 4 stars!

Thanks to Rockridge Press and Callisto Publisher’s Club for a copy in exchange for my honest review.

[Alyssa Edwards · Rating 4 out of 5]

Interesting

This Book has a good explanation of what yin yoga is all about. Every Pose has step by step instructions to make it easy to learn. Some of the poses look hard for someone who might not be very flexible. This book has 8 chapters divided into three parts:

Part One: Yin Yoga’s Inner Workings
A Different Kind of Yoga
Preparing for Practice
Part Two: Yin and Yang Poses
Yin Asanas
Yang Asanas
Part Three: Balanced Sequences
Energy Rising
Grounding
Body Matters
Seasonal Practices

The Illustrations in this book make it easy to figure out if you are doing each pose correctly. Each pose has a space to the right listing “Modifications and Variations” and “Contraindications”.

I received a free copy of this product from Callisto Publishers in exchange for my honest review. I was not required to write a positive review nor was I compensated in any other way.

[Bri · Rating 4 out of 5]

Overall I really appreciated having many sequences included in the book. I did feel that most of the sequences weren't that relevant to me, being that I hold my tension mostly in my neck and shoulders. I found the illustrations helpful, but the actual design of them is a bit unnerving/dystopian almost. Like there are swirls and squiggles around the figures that imply movement, but the poses are about resting so it just feels disjointed in some way.

I also found the majority of the sequences were 40+ minutes. I didn't even see one sequence that was actually 10 minutes (one was 13 minutes). Maybe I missed it, but I would have liked more variety in the length of sequences, or at least a time range listed for example if you held each pose for 3 minutes vs 5 minutes how long would it take.

I received a copy of this book from the publisher for review.

[Cassie · Rating 4 out of 5]

I received a copy of this book from the publisher in exchange for an honest review.

I have read several books about yoga, but this is the first one I read that dedicates entirely to yin yoga. I found it very informative as prior to this book, I had several misconceptions about the practice and now I have a better understanding of its purpose and philosophy. This book provides useful instructions and pictures to support a yogi into the poses, as well as several sequences aligned to various goals, both physically and mentally. The only reason I rate this book a 4 instead of a 5 is because I felt the pictures could have been clearer, and yin yoga emphasizes meridians but I do not feel like there was adequate information about that in the book. Overall, an excellent resource for anyone looking to explore yin yoga. I will definitely use the sequences in this book!

[Jenny Houle · Rating 5 out of 5]

The images are enough for a newcomer to yoga to follow along, though yin yoga is not exactly meant for beginners. There is a good explanation of what is unique about yin yoga. There is also a section of balanced sequences, broken down to four subgroups of sequences (energy rising, grounding, body matters, seasonal practices). Within each subgroup there are 7-8 different sequences dependent on a practitioner’s needs and desires. It really allows a person to tailor the book to best suit their needs. And each sequence does not only show a refresher image of the individual poses, but also lists the page number again in case you need to look back for guidance.

[Jacob · Rating 4 out of 5]

This was a helpful, simple introduction to Yin yoga. I had found that my typical stretching practice using a popular streaming service was feeling to strength-focused and less restful. A friend recommended yin yoga and I found this book on Amazon. The author did a great job giving a thorough overview of the perspective without going so much in-depth that I lost interest.

The descriptions of the poses was clear and concise and there's a good number of routines to keep me coming back to this book as reference material.

I'm enjoying using the book as a companion to a self-guided stretching practice at my own pace and in my own time.

[Weslyn · Rating 4 out of 5]

I quite enjoyed this book. I only had two issues with it - the Sanskrit does not have a pronunciation guide and the images don’t do all of the poses justice. It is a personal pet peeve of mine when Sanskrit is included in a multi-level book without the pronunciation. Most beginners are not going to know how to read it. I found the images to be confusing at times, but was able to decipher them with the included descriptions.

I received a copy of this book for free from the publisher in exchange for an honest review.

[Beth · Rating 4 out of 5]

This is a good guide for home Yin practice, outlining a set of asanas and a variety of sequences for various seasons, ailments, and moods. Good information on modifications and usage of props, though I wish there were images of those things too.

*I received a review copy of this book from the publisher in exchange for an honest review.

[Lionesse | Danielle McNish · Rating 3 out of 5]

Introductory Priimer

This volume is essentially an introductory primer, ideal for a newbie or for those desirous of starting a home practise. It offers a basic, easily understood overview of yin, and a number of great yin sequences . it wasn't what I was looking for, but I will be recommending.

[Cassandra · Rating 5 out of 5]

I received a complimentary copy.

Very detailed and step by step poses that make it easy to learn. It might be hard for some people as far as bending and that sort of thing, but if you are into yoga and would like to learn more there are a lot of interesting tidbits placed in.

[lacawi · Rating 5 out of 5]

great introduction to yin

As a restorative practitioner, I’ve wanted to learn and incorporate yin yoga into my practice and my teaching. This book is an excellent and accessible primer for me to get started and to start with my students! Thank you!

[Rebecca · Rating 5 out of 5]

Great for beginners

The book includes beginner friendly poses in a variety of combinations to work out stress in targeted areas and provide variation in routine. Great if you’re starting out and wanting to build up your peace

[Natalie · Rating 4 out of 5]

A good solid overview. Very pretty illustrations. One star off though because sometimes the illustrations need to be a bit more clear.

[Janice Harrison · Rating 3 out of 5]

Easy to follow introduction to Yin Yoga.

[Debbie Nicoletti · Rating 5 out of 5]

Excellent! One of my top favorite yoga reference books!

[Mariko · Rating 3 out of 5]

Easy to follow along and understand! The illustrations are pretty, but they kind of make you think. I liked how they gave sample flows with the illustrations, but it didn't include very many poses.

[Cynthia Wheelehan · Rating 5 out of 5]

Nice introduction to yin yoga - I have it on my Kindle so I can access it anytime... Very pleased with the suggested flows....

[Jennifer · Rating 3 out of 5]

Being new to yin yoga, I thought this book might be a good place to start as the description states it's good for beginners. You know, it was just okay.

Paylor starts by briefly discussing the benefits of yin: teaches mind and body to be still, reduces stress and anxiety, strengthens connective tissue and joints, etc. There are twenty illustrated poses (these were not helpful) with descriptions on how to get into and out of the pose (even less helpful), how to modify the pose, and where you should feel the effects in your body. For a beginner’s book, I felt this section should’ve been more detailed. After all, the audience is people who are just starting out.

I liked the overview on meridians and have since read a book to learn more. The last section lists different sequences that target grounding, emotions, seasonal practices, etc. I tried a few of the sequences, which I thought were pretty good. Overall an okay read.

[Jennifer · Rating 3 out of 5]

Wonderful description of Yin Yoga

Diane offers a concise definition of the practice of Yin Yoga. She offers detailed instructions along with drawn examples of poses and tips to support each pose.

[Brylee Russell · Rating 5 out of 5]

Such a great Yin book! I love how it goes into each individual posture and gives you great practices at the end working on specific things and giving you time stamps. I use this book often!