Have you noticed how stress builds in your tissues day after day? Whether it's a tight deadline or difficult conversation, our body reacts by tightening and stiffening. While these protective responses are natural, they create layers of tension that build quietly. Each day adds a little more, until stress becomes our normal state.
But our bodies know how to let go just as well as they know how to hold on. And Yin Yoga shows us how.
In Yin Yoga, poses give deeper tissues time to soften. Supported by props and gravity, these long, gentle holds let tension unwind as it should. The nervous system learns to settle, trading our fight-or-flight response for a state of calm that can heal deeply.
Below, I share the fundamentals of Yin Yoga for stress relief, with five poses you can incorporate in your classes or flow through on your own mat at home. Practice them after a difficult day or as part of a longer Yin sequence and feel tension sitting deep in the body and mind release.
How Does Yin Yoga Relieve Stress?
Yin Yoga relieves stress by activating the parasympathetic nervous system, our body's natural relaxation response. When we settle into supported poses for several minutes, tight tissues begin to soften and stored tension is released. This stress can be physical, like knotted shoulders from hours at a desk, as well as emotional, like the anxiety carried in a tightened jaw.
Our bodies hold emotional stress in surprising places, especially deep muscles like the psoas. During hip-opening poses like Pigeon Pose, you might find unexpected emotions surfacing, and that's completely natural. Yin Yoga for stress relief works by applying gentle, sustained pressure to these areas, creating space for stored tension and trauma to release. This is something I cover in depth during my 7-Day Release & Recovery course, where we explore how to work with emotional tension systematically through Yin.
It’s important to understand that Yin isn't Restorative Yoga. While Restorative Yoga focuses on complete relaxation, Yin actively stretches deep connective tissues—tendons, fascia, and ligaments.
When practicing Yin Yoga for stress, you need to feel a gentle but active stretch in the tissues. Finding this sensation, what I call the "orange zone," allows tension in the body to escape. As a yin yoga teacher, learning to guide students to this zone is crucial for a safe and effective Yin Yoga class.
Yin Yoga for Stress Relief: 5 Soothing Poses for the Mind & Body
Yin Yoga targets the deeper layers of tissue where tension builds over time. The poses below help release stress in the body and soothe a busy mind, great for days when you feel stuck, stiff, or simply overwhelmed. Give these Yin Yoga poses for stress a try in your own practice or as part of a structured Yin sequence.
1. Child’s Pose

Child's Pose releases tension in the shoulders, spine, and glutes—common places where we store stress from sitting and moving. The gentle pressure of the forehead to the mat triggers the body's relaxation response, while the rounded position creates length in tight back muscles.
To practice Child’s Pose:
- Kneel on your mat with hips resting on heels.
- Fold forward, bringing your forehead to the floor while keeping hips down.
- Let your arms rest easily alongside your body.
- Allow shoulders to soften toward the floor.
- Breathe naturally into the belly.
If your hips lift off your heels, try:
- Widening the knees apart.
- Using a blanket or stacking two fists to rest the forehead on.
- Placing a cushion under the hips for support.
Also Read: Yoga for Pelvic Alignment: Benefits & Best Poses to Restore Balance
2. Deer Pose

We practice Deer Pose in Yin Yoga for stress relief as it gently opens tight hips and outer glutes, common areas for stored tension. This steady stretch also creates length in hip rotator muscles, helping release stiffness from hours of sitting.
To come into Deer Pose:
- Start in Bound Angle—sit with the soles of the feet together, knees wide.
- Swing left foot behind hip, toes pointing back.
- Check that both sitting bones rest evenly on the mat.
- Lengthen your spine while letting the shoulders soften.
- Either stay tall or fold forward with a long spine.
- Extend through the crown of your head to maintain length.
- Switch sides, repeating on the opposite leg.
Note: If your hips feel tight, support them with a cushion, yoga bolster, or even a folded blanket.

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3. Butterfly Pose

Butterfly Pose is essential in any Yin Yoga for stress relief practice as it opens the hips and releases tension deep in the lower back. This gentle yoga stretch also helps quiet the mind while creating space in areas that often feel tight and restricted.
To come into Butterfly Pose:
- Sit comfortably with your legs extended.
- Bring your feet together, letting the knees relax out wide.
- Draw your feet in toward the pelvis, as far as is comfortable.
- Find length through your spine, sitting tall.
- Either stay upright or fold forward naturally (see what feels right).
- Once folded, let your forehead rest on your hands or the floor.
- Hold the pose for several minutes, breathing easily.
If your knees need support:
- Place cushions under outer thighs.
- Keep feet away from pelvis.
- Adjust your posture to be more upright.
Learn: How to Avoid Knee Pain & Injury in Yoga for Sensitive Knees
4. Fish Pose

Fish Pose creates a gentle backbend through the upper back and neck while expanding the chest. The supported lift is great for restoring natural curves in the spine, releasing areas that often become tense in our daily lives.
To come into Fish Pose:
- Lie flat on your back with legs together.
- Place hands under the hips, palms facing down.
- Gently press into your elbows to lift your chest.
- Draw the elbows closer together.
- Let your head tilt back, crown gently resting on the floor.
- Breathe deeply and feel the chest expand and open.
If your neck feels strained:
- Keep your head lifted.
- Place a folded blanket under the shoulders.
- Roll the shoulders back before letting the head release.
5. Supine Spinal Twist

Supine Spinal Twist works like gently wringing out a heavy sponge—releasing tension from spine and lower back. This simple twist creates space between vertebrae while massaging internal organs, helping your body let go of built-up stress.
To come into Supine Spinal Twist:
- Lie on the back with arms out in T-position.
- Draw right knee into the chest.
- Slowly lower the knee across the body to the left.
- Keep both shoulders resting on the mat.
- Turn the head right if the neck feels good.
- Let breath flow naturally and feel tension slowly release.
To protect your spine, always twist from your upper back rather than your lower back. If you're new to twisting poses, read these key principles before trying this pose yourself.
Final Thought
Yin Yoga for stress relief works best when you give each pose time to sink in. While it might feel challenging to stay still at first, try to relax in each position for 3-5 minutes. Notice where you're holding tension and let your breath guide it into release. Trust that your body knows how to let go, and these poses will create the space for that healing to happen.
Want to try a full Yin Yoga class at home? Start with our 60-minute class below (it's perfect for all levels). If you're drawn to teaching Yin or simply want to go deeper, my certified Yin Yoga Teacher Training explores the foundations and techniques you'll need to share this practice safely.