Meditative Yoga | 45 minutes practice for Beginners

Photo by Ana Pinto

Although it is more common to observe active (Yang) Yoga practices, as is the case with Functional Hatha Yoga, there are also more passive (Yin) practices, Yin Yoga. This Yoga modality is of a slower style, providing practitioners with greater inner stillness, thus complementing other more active modalities, be it hatha yoga, running, swimming or cycling.

The practices are passive and with reduced muscular effort, structured with a sequence of postures, each one performed for a period of 3 to 7 minutes. As it is a more passive practice, Yin Yoga not only allows for the development of inner peace and resistance to physical and mental distractions, but also allows us to access deeper layers of the fascia.

The fascia is a very resistant and highly elastic fabric membrane, which extends throughout the body as a network, existing in a superficial or deep form. The latter is a major contributor to the flexibility of our muscles, as it provides protection and resistance when stretching muscle fibers and itself.

Thus, by working Yin Yoga postures regularly, we contribute to better flexibility, protection and muscle movement, as well as a better strengthening of our joints. In addition, Yin Yoga is a preparation tool for meditation. For those looking for a practice far beyond physical postures, this modality addresses the deeper spiritual dimensions of Yoga.

Here’s a 45-minute sequence for beginners:

Focus on the present moment (3 minutes)
Butterfly Posture (4 minutes)
Rebound (3 minutes)
Transition -> stretch your legs and raise your head (2 seconds). Let trunk and legs fall forward.
Cow Face Posture (Gomukasana) — Right Leg (4 minutes)
Rebound (3 minutes)
Transition -> stretch your legs and raise your head (2 seconds). Let trunk and legs fall forward.
Cow Face Posture (Gomukasana) — Left Leg (4 minutes)
Rebound (3 minutes)
Transition -> stretch your legs and raise your head (2 seconds). Let trunk and legs fall forward.
Seal Posture (gentle variation) (4 minutes)
Savasana — Relaxation (5–10 minutes)
Return to the world of matter (3 minutes)

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