Yin Yoga · Intermediate

Broken Wing

Hold

2–4 minutes per side

Time your hold

How to do it

Lie face down and stretch your right arm straight out to the side at roughly shoulder height, palm down.
Bring your left hand under your shoulder and start to roll your chest and hips over toward the right, away from the extended arm.
Let the top of the left foot step over behind you to catch your balance, and rest the side of your head on the mat or a cushion.
Adjust the height of the extended arm — higher toward the head or lower toward the hip — to move the stretch around the shoulder and chest.
Find your edge — about 80% of your capacity, a real stretch but never forcing — then be still and let the shape do the work.
This one is intense, so give yourself permission to stay lighter than you think you should.

Why practise it

A strong opener for the front of the shoulder and the chest, reaching the pectoral muscles that rounded shoulders keep tight.
Stretches the lung and heart lines that run along the inner arm and across the chest.
Releases the front of the shoulder joint and eases forward-hunched posture.
Rolling the chest toward the mat lets gravity, not effort, do the opening.

Coming in & out

Into the pose

From lying face down, extend one arm out to the side and roll the chest toward that arm.

Out of the pose

Come out slowly — roll gently back onto your front, slide the arm in, and rest your forehead down for a few breaths before the second side.

Take care

This is strong for the shoulder joint — come out slowly and stop straight away if there's any nerve tingling, numbness or shooting sensation down the arm.
Ease off with any shoulder injury or history of dislocation, and never push into pinching or pain at the front of the shoulder.
Build up the hold time gradually rather than diving straight to four minutes on your first visit.

At a glance

Hold: 2–4 minutes per side
Level: Intermediate
Target areas: chestshoulderspectoralsupper back
Meridians: lungheartlarge intestinesmall intestine
Props: cushionblanket
Counterpose: Rest face down with the forehead on stacked hands to let the shoulders settle. · Child's Pose or a gentle hug across the chest to bring the shoulders back to neutral.

Common questions

How long do you hold Broken Wing in Yin Yoga?

Most people hold Broken Wing for 2–4 minutes per side. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.

Is Broken Wing suitable for beginners?

Broken Wing suits you best once you have a little Yin experience. It's still accessible if you ease in slowly, use props where you need them and respect the cautions on this page — never force the shape.

What does Broken Wing stretch?

Broken Wing mainly works the chest, shoulders, pectorals and upper back. A strong opener for the front of the shoulder and the chest, reaching the pectoral muscles that rounded shoulders keep tight.

Do you need props for Broken Wing?

You don't have to, but a cushion or blanket can make Broken Wing more comfortable and help you relax into the hold. Props in Yin aren't a shortcut — they let you stay longer and soften more deeply.

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Classes featuring this pose

90-Min Silent Yin 90 min · A silent 90-minute Yin class — a deep full-body stretch held long and slow with minimal cues, to shut the world out and settle. All levels. Movie Night Yin 90 min · A 90-minute full-body Yin class with a playful movie-night theme — long, deep stretches from shoelace to sphinx to build body awareness and quiet a busy mind. All levels. 70-Minute Heart-Opening Yin 70 min · A 70-minute Yin class to open the chest, shoulders and upper back — gentle backbends and shoulder stretches held long and slow to release tension. All levels.