My 3 Favourite Yin Shapes for Deep Rest & Nervous System Softening

As we move through the year, I’ve been leaning into the shapes that reliably bring me home to myself — the ones that soften the edges, quiet the mind, and create just enough opening without overwhelm. Today I’m sharing my three favourite yin shapes, why I love them, and how you can explore them gently in your own practice.

These shapes are simple, supportive, and accessible for most bodies with the right props.

1. Supported Fish (with optional Butterfly legs)

A heart‑opening shape that feels like a long exhale.

Why I love it:

• Gently opens the chest and upper back without force

• Encourages deeper, more spacious breathing

• Beautiful for countering rounded‑shoulder posture

• The butterfly legs add a grounding hip release if it feels supportive

How to set it up:

• Place a bolster or two pillows lengthwise behind you

• Recline back so the support lifts your heart, not your lower back

• Legs can be long, bent, or in butterfly — choose what feels safe

• Stay for 3–5 minutes, letting the front body soften

This shape feels like sunlight on the sternum — warm, expansive, and quietly uplifting.

Watch video

2. Waterfall

A gentle inversion that resets everything.

Why I love it:

• Calms the nervous system almost instantly

• Reduces heaviness in the legs and feet

• Supports lymphatic flow and circulation

• Perfect before bed or anytime you feel overstimulated

How to set it up:

• Lay on your back, bend knees and place feet on floor.

• Lift hips and place bolster or block under hips.

• Let your arms rest wide or on your belly

• Stay 5–10 minutes

This shape is pure surrender — effortless, soothing, and deeply restorative.

Watch video

3. Cat Pulls Tail

A delicious twist that unwinds the whole side body.

Why I love it:

• Releases the outer hip, thigh, and lower back

• Opens the chest and shoulders

• Helps ease tension from sitting, driving, or stress

• Feels playful and intuitive — a reminder that yin can be gentle and expressive

How to set it up:

• Lie on your side, draw your top knee across your body

• Reach back and hold your bottom foot or ankle

• Adjust until you feel a comfortable twist through the spine

• Stay 2–4 minutes each side

It’s one of those shapes that feels like a full‑body sigh.

Watch video

A gentle reminder

Yin isn’t about stretching — it’s about softening, listening, and giving yourself permission to slow down. These shapes are invitations, not instructions. Take what feels nourishing and leave the rest.