I'm a fitness writer who has practiced yoga for ten years—here's why you should swap fast-paced flows for Yin yoga

There's a common belief that the harder and faster we move, the more effective the workout. But in my experience, that’s simply not true.

As someone who lifts weights, runs and does Pilates, I’ve learned that different types of movement serve different purposes. But the one practice I've stuck with the longest is yoga. It has been instrumental in maintaining both my physical and mental health for the past decade.

Many modern yoga classes, especially those you’ll find online or in studios, are based on a Vinyasa style. This means moving swiftly from one pose to another, often holding each pose for just a few seconds.

While this is great for building strength, mobility and agility, I’ve found that a slower-paced approach brings greater benefits.

What is Yin yoga?

Yin is a style of yoga that’s slower, where you hold passive poses for extended periods—typically three to five minutes. So a single session may only include around six or seven poses, plus savasana (the final relaxation pose) at the end.

Why I prefer Yin Yoga

It's improved my flexibility

One of the benefits of yoga is that it can improve your flexibility. Yin yoga uses passive stretching, which involves holding a stretch for an extended time. Since practicing Yin yoga just once a week, I've noticed significant improvements in my flexibility—far more than when I was doing Vinyasa flows.

It's lowered my stress levels

Holding a yoga pose for five minutes might sound easy but when I first started Yin yoga, I struggled to relax into the poses. My mind would race and I found it hard to switch off.

But over time, Yin yoga has helped me develop better mental stillness—it's taught me how to meditate—and I’ve noticed a huge reduction in my overall stress levels.

It reverses some of the damage from sitting

As someone who spends hours at a desk, I love how Yin yoga encourages me to move my body in ways that counteract the position I'm in all day.

Some poses feel uncomfortable at first, but experimenting with new poses and gradually relaxing into them is incredibly satisfying. I know it’s doing the world of good for my muscles and joints after a long day of sitting.

It immediately relieves stiffness

One of my biggest frustrations with faster-paced yoga classes is that I never get to hold stretches long enough for my muscles to fully relax.

In Yin yoga, as I settle into a pose, my muscles continue to relax, allowing me to sink further into it. This has been a game-changer, especially for upper-body stiffness in my shoulders and neck, which almost always feel noticeably better after a Yin class.