Yin Routine · All Levels

Full-Body Reset

A balanced 30 minutes to unwind head to toe

30 min · 9 poses · no props

A little of everything — back, shoulders, hips, spine — held long and slow to melt off a whole day of tension. This is my go-to when I'm not sure what my body needs; it covers all the bases and leaves you loose, calm and clear. Come as you are, and remember every pose has a gentler option and a deeper one.

Press play and follow along — each hold is timed, with a gentle chime and a moment to ease out before the next pose. Use Skip or Prev to move at your own pace.

What's in this routine

  1. Child's Pose Arrive. Knees wide, forehead down, and let the day begin to settle.
    2 min
  2. Sphinx Prop onto your forearms and let the lower back gently curve.
    3 min
  3. Seal Walk the hands a little further forward for a touch more. Back off if the low back complains.
    2 min
  4. Melting Heart Hips high over the knees, chest melting toward the floor.
    3 min
  5. Dragon Sink into the hip and the front of the back thigh. Pad the back knee if you like.
    3 min each side
  6. Butterfly Soles together, fold from the hips, let the head hang heavy.
    3 min
  7. Caterpillar Round softly over the legs — this is about the spine, not touching the toes.
    3 min
  8. Reclined Twist Knees drop to one side, gaze the other way. Wring out the spine.
    2 min each side
  9. Corpse Nothing to do now. Let the practice soak in.
    5 min

Common questions

How long is this full-body Yin Yoga routine?

It runs about 30 minutes across nine held poses. Shorten it by skipping a pose or two, or linger longer in any shape — the built-in timer keeps track either way.

Do I need any props for this routine?

No props needed — just a mat and a warm, quiet space. Keep a cushion or blanket nearby if you'd like a little extra support in any pose.

Is this routine suitable for beginners?

Yes. It's an all-levels sequence — every pose has a gentler option, so work at about 80% of your edge and never force. If you're brand new, have a read of the linked pose pages first.

When is the best time to do a full-body Yin practice?

Any time you feel tight or wound up. It's especially lovely in the evening to unwind, but works just as well as a midday reset or a gentle weekend stretch.

Go deeper

Want it guided, start to finish?

This routine is yours to practise any time. For a voice-guided version and a plan that tells you exactly what to do each day, join the membership — or follow a free program.

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More routines

Bedtime Wind-Down 20 min · A gentle 20-minute bedtime Yin routine — soft, supported shapes to downshift the nervous system and melt toward sleep, with a built-in hold timer. Deep Hips & Lower Body 30 min · A 30-minute deep-hips Yin routine — inner thighs, outer hips, hip flexors and hamstrings, opened slowly with a built-in hold timer. Deep Legs & Hamstrings 20 min · A 20-minute Yin routine for tight legs, hamstrings, calves and feet — deep forward folds and foot stretches held slowly, with a built-in hold timer.