Yin Yoga · Beginner

Easy Pose

Hold

as long as comfortable

Time your hold

Routines featuring this pose

Morning Wake-Up 15 min · A gentle 15-minute morning Yin routine to wake the body — soft backbends, an easy twist and gentle hip openers, with a built-in hold timer.

How to do it

Sit cross-legged, letting each foot rest beneath the opposite knee, and settle onto your sitting bones.
Sit up onto the edge of a cushion or folded blanket so the hips lift above the knees — this lets the spine rise easily.
Rest your hands on your thighs or in your lap, soften your shoulders, and let the crown of your head float up.
Come as you are. There is nothing to achieve here — simply breathe and be still.
If the knees hang high or the outer hips feel tight, support each knee on a cushion or block so they can relax.

Why practise it

A simple, comfortable seat for breathing and meditation, and a grounding way to begin or close a practice.
Gently opens the hips and outer thighs as the knees ease toward the floor.
Invites the spine to grow tall and the breath to move freely, which helps you feel calm and settled.
Teaches the stillness at the heart of Yin — sitting quietly and simply being here.

Coming in & out

Into the pose

From standing or kneeling, come down to sit and cross the legs comfortably.

Out of the pose

Come out slowly. Uncross the legs, extend them forward and give the knees a moment before you move on.
Swap the cross of the legs from time to time so both sides share the work.

Take care

If the knees feel any strain, raise your seat higher and support the knees on cushions so they are not left hanging.
Sitting on the floor may be hard on the lower back for some — lift the hips more, or sit against a wall for support.
Change the crossing of the legs regularly so one hip is not always working harder than the other.

At a glance

Hold: as long as comfortable
Level: Beginner
Target areas: hipsspineknees
Meridians: livergall bladderkidney
Props: cushionblockblanketbolster
Counterpose: Extend the legs long in Caterpillar or gently shake them out to release the hips. · A soft twist to free the spine after sitting.

Common questions

How long do you hold Easy Pose in Yin Yoga?

Most people hold Easy Pose for as long as comfortable. 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 Easy Pose suitable for beginners?

Yes. Easy Pose is a beginner-friendly Yin pose — approachable and easy to support. Work at about 80% of your edge, breathe, and read the cues and cautions on this page before you begin.

What does Easy Pose stretch?

Easy Pose mainly works the hips, spine and knees. A simple, comfortable seat for breathing and meditation, and a grounding way to begin or close a practice.

Do you need props for Easy Pose?

You don't have to, but a cushion, block, blanket or bolster can make Easy Pose 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

60-Min Full-Body Yin 60 min · A one-hour no-props Yin class — breath, meditation and long, slow holds for a full-body stretch that leaves you looser and calmer. All levels. Bedtime Yin for Hips & Shoulders 30 min · A calming 30-minute evening Yin practice for hips and shoulders — slow holds like Dragon and Cow-Face arms to release the day's tension and ease you toward sleep. Day 3 of the Bedtime Challenge. 35-Min Yin for Lower Body 35 min · A 35-minute Yin class for the glutes, hamstrings and hips — deep lower-body stretches held about three minutes each, with a gentler and a deeper option in every pose. All levels.