Move · Videos · Yoga · 49 min

49-Minute Yin Yoga With Long, Gentle Holds for Hips and Hamstrings

49-Minute Yin Yoga With Long, Gentle Holds for Hips and Hamstrings — video by Breathe and Flow Play · 48:43

Video by Breathe and Flow on YouTube · Open on YouTube

A slow yin class with holds of about three minutes: pigeon, half cow face, seated forward fold, butterfly, sphinx and straddle, then lying twists and a long savasana. Suits anyone wanting a deep, quiet stretch with no strength work.

  • 49 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 12

Tap a time to watch that step in the video.

  1. Seated meditation: sit tall in hero's pose or cross-legged, close your eyes and notice the breath. 1:37
  2. Cat-cow on all fours, then downward dog, pedalling the feet. 5:57
  3. Pigeon, right side, about three minutes: bend the front knee more and back off if the knee feels anything. 6:55
  4. Half cow face: left knee stacked over the right, then fold forward and relax for about three minutes. 10:55
  5. Seated forward fold with bent knees, holding the feet; start where you first feel the stretch. 15:34
  6. Butterfly: soles of the feet together, fold forward and let the hands or forearms rest. 20:02
  7. Sphinx: on your forearms with the feet wide, then rest on your belly in crocodile. 22:47
  8. Pigeon, left side: keep the front knee bent to protect it and prop the hip with a pillow if needed. 26:55
  9. Half cow face, other side: right knee over the left, then fold forward for about three minutes. 30:15
  10. Seated straddle: walk the hands forward only as far as feels right; bone shape limits depth for everyone. 34:19
  11. Lying twist: cross the right ankle over the left and lower the legs to the left, then switch sides. 39:05
  12. Savasana: palms up and eyes closed for at least three minutes, watching the breath. 42:53

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Bend the front knee more in pigeon and back off if you feel anything in the knee
  • Start where you first feel the stretch and let the body ease deeper over time
  • Don't force depth: bone shape sets different limits for everyone

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Hips takes loadpigeon, half cow face, butterfly, straddle held
  • Shoulders movesbrief down dog
  • Wrists & hands movesbrief cat-cow and down dog
  • Upper back movesrounded folds, lying twists
  • Lower back movesrounded seated folds, sphinx, lying twists
  • Knees movespigeon and half cow face, tabletop
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Bend the front knee more in pigeon; stack the knees less in cow face; pillow for support

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Breathe and Flow; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety