25-min Yin for Glutes

What this Yin class is

A 25-minute Yin practice for the glutes, held long and slow so deep tension has room to unwind. We settle into just a few shapes — Swan and Sleeping Swan, Shoelace, Wind-Relieving Pose and a Reclined Twist — staying in each for three to five minutes and meeting the glutes from a slightly different angle each time. Long holds like these let the shape do the work, so you can soften rather than push. Whatever you might be holding in the hips, physical or emotional, this is a quiet space to let a little of it go.

Who this class is for

Anyone whose glutes and hips feel tight and could use a slow, unhurried stretch — after sitting, after walking, or any time the lower body feels held. It’s a lovely companion to hip and leg work, and gentle enough to come to at the end of a long day. New to Yin? Read the pose notes below first, then follow along and adjust as much as you need.

What you need

Just your mat and a warm, quiet space. Nothing else is required, though you might keep a cushion or block nearby — handy under a hip in Swan, or to sit on in Shoelace if the glutes feel intense. Move slowly in and out of each pose, and come out sooner if you ever feel pain.

How Yin Yoga works — three simple cues

• Find your edge. Come to about 60–80% of your capacity — a real stretch through the glute, but never forcing or straining.
• Hold for time. These poses are held a few minutes each; let the shape do the work. Come out slowly, and sooner if you need to.
• Be still. Settle body and mind, and rest your attention on the sensation in the glute and on your breath — let each exhale carry a little tension out.