Yin Yoga: The Practice of Doing Less

Yin yoga has become increasingly popular, and it's easy to see why.

In a yoga world that can sometimes feel focused on doing more, improving more and achieving more, Yin offers something quite different: fewer poses, less movement and more time to stay.

That can be particularly appealing when you're living in a city like Madrid, where there is usually plenty going on - work, social plans, dinners, navigating the city and all the things that come with building a life somewhere new.

But doing less doesn't necessarily mean doing nothing.

In fact, one of the interesting things about Yin is that staying still can be surprisingly challenging.

Group practising Yin yoga in a lying butterfly pose in our Madrid class

What is Yin yoga?

Yin is a slower style of yoga where poses are generally held for longer periods of time, often with the support of props and without trying to force the body into a particular shape.

Rather than moving continuously from one pose to the next, you settle into a position and give yourself time to notice what is happening.

That might mean noticing physical sensations, your breath, your thoughts and how you feel in that moment.

The intention isn't to achieve the deepest version of a pose.

It's about finding an appropriate place to be, staying for a while and paying attention.

What is happening physically?

Doing less doesn't mean your body isn't doing anything.

Yin creates a different physical experience from a more active Hatha practice. Rather than repeatedly contracting and moving through the muscles, we spend longer periods in relatively passive positions.

This gives us time to explore sensations in the body and to work with tissues that aren't always the focus of a more dynamic practice.

You may have heard Yin described as a practice that works with the fascia, the network of connective tissue that surrounds and connects muscles, organs and other structures throughout the body.

Fascia has important mechanical and sensory roles, and researchers are increasingly interested in how connective tissue responds to movement, loading and stretching. But it's an oversimplification to say that Yin simply "stretches the fascia" or that all of its effects can be explained by fascia.

What we do know is that longer-held positions provide a different physical stimulus from active movement. Regular stretching and movement can influence things like flexibility and range of motion, although the reasons for those changes are more complex than simply lengthening one particular tissue.

And there can also be something valuable about simply spending time paying attention to physical sensation.

Where do you feel tension?

What changes when you stay for another minute?

Does a different prop or position make the experience more comfortable?

Rather than trying to force the body into a particular shape, Yin gives you time to notice and respond.

And that's another reason why "doing less" doesn't necessarily mean doing nothing.

Yin isn't about stretching further

One of the biggest misconceptions about Yin is that it's simply a way of getting a deeper stretch.

Although Yin poses can create strong physical sensations, the aim isn't to push yourself towards your maximum range of movement.

Instead, we might explore a position until we find an appropriate amount of sensation and then stay there.

That requires a different kind of awareness.

We have to notice the difference between a sensation that feels useful to explore and one that tells us to back off.

You have to make adjustments when your body asks for them.

And you have to resist the temptation to compare your shape with someone else's.

There is no particular pose you need to "achieve".

Doing less isn't always easy

We're generally quite good at doing.

We work, exercise, answer messages, make plans, solve problems and fill our time.

Even when we're resting, we can find ourselves scrolling through our phones or thinking about what we need to do next.

Yin creates a different experience.

You find your position. You settle. And then there is very little else to do.

At first, that can feel wonderful.

And then we might notice our mind becoming busy.

We might think about work, a conversation from earlier, something we need to remember or whether we should move out of the pose yet.

That's all part of this practice.

Not because you need to somehow stop thinking, but because you have the opportunity to notice what your mind does when there isn't something else demanding your attention.

What happens when we stop trying to achieve?

This is one of the things I love about Yin.

We're so used to measuring progress: whether I’m stronger, more flexible, doing it “right”, going further than last time.

Yoga can easily become another place where we try to improve ourselves.

Yin yoga offers an opportunity to practise something different.

What if the point isn't always to get somewhere?

What if, for a while, the practice is actually about paying attention to where you already are?

This connects to something much broader in yoga philosophy: the practice isn't only about what we do with our bodies. It is also about how we relate to our experience.

And doing less can give us more space to notice.

Staying with what is

Longer-held poses can also teach us something about our relationship with discomfort.

Not all discomfort means something is wrong. But neither does discomfort automatically mean we should stay.

Yin asks us to pay attention and make a choice.

Can I stay here comfortably enough to explore the experience?

Do I need to change the position?

Would a prop help?

Am I forcing something because I think I should be able to go further?

That kind of discernment is part of the practice.

And it can be useful in our everyday life, outside of yoga classes.

Why Yin can feel so different

If you're used to a more active Hatha class, Yin will feel different at first.

There is less movement. Fewer transitions. More time in each position.

You might even find yourself wondering whether you're "doing enough".

But that's precisely the point.

Yin isn't trying to give you the same experience as a more active practice.

Sometimes we need movement and energy.

Sometimes we need strength and focus.

And sometimes we need to practise staying. You can read more about how to choose between hatha or yin yoga here.

That's why we include Yin Yoga alongside Slow Hatha in our Wednesday classes in Madrid. The two approaches complement each other: we move, explore and build some warmth, and then have time to slow down and stay.

On the first Wednesday of each month, the full 60-minute class is Yin. On the other Wednesdays, the class combines Slow Hatha & Yin.

If you're new to yoga, you don't need to practise every day to benefit from it, consistency matters more than doing a lot at once. I’ve written more in How Often Should You Practise Yoga as a Beginner.

When you're new to Madrid, too

If you've moved to Madrid from another country, your life may look exciting from the outside while still requiring a lot of adjustment.

You're figuring out where to shop, where to exercise, how to meet people, which neighbourhoods feel like home and how to build a routine that actually feels like yours.

An English-speaking yoga class can become part of that routine.

Not just because you can practise in a language that feels more natural, but because you start seeing the same people each week.

You might arrive knowing nobody and, over time, recognise familiar faces. You might chat before class, grab a coffee afterwards or find yourself meeting people outside the studio.

That's one of the things I love about having a yoga community in Madrid: the practice gives you something that is yours, while the people around it can help a new city feel a little more familiar.

If you're new to Madrid and looking for an English-speaking yoga class, you can read more about finding a yoga community in English in Madrid.

Yin at Atiyasana

Our Wednesday evening classes are designed to give you both movement and space to slow down.

Most Wednesdays, Slow Hatha & Yin combines a steady-paced Hatha practice with longer-held Yin poses.

On the first Wednesday of each month, we spend the full 60 minutes practising Yin.

Classes are in English and are open to all levels. You don't need to have done Yin before, and you certainly don't need to be flexible. If you've never been to a yoga class before, you can also read what to expect at your first yoga class.

You just need to be willing to slow down.

Because sometimes doing less is exactly what we need.

Why I Include Yoga Philosophy in My Classes

Have you ever been to a yoga class where the teacher mentioned something called Ahimsa, Santosha or Aparigraha and wondered what on earth they were talking about?

If so, you're not alone.

When people first come to yoga, they usually expect movement, stretching and perhaps a little relaxation at the end.

They don't always expect to leave thinking about kindness, contentment or letting go.

Yet these concepts are one of the reasons I really started to love yoga.

While yoga postures (known as asana) are an important part of the practice, they're only one piece of a much bigger picture.

Yoga isn't about touching your toes or holding a balance. It's about learning practical tools that help us navigate everyday life with a little more awareness, balance and compassion.

That's why I often include a short theme from yoga philosophy at the beginning and at points in the class.

Not because I want to give a lecture. These concepts have a remarkable way of becoming relevant long after we've finished class.

Yoga Class in Madrid

Isn't Yoga Just Physical Exercise?

This is probably one of the biggest misconceptions about yoga.

Many people first discover yoga because they want to improve flexibility, build strength, ease back pain or help with anxiety. Learn more about how yoga can help with stress and overthinking.

Those are wonderful reasons to begin.

Traditionally though, yoga has always been about much more than the physical practice.

The postures help us become stronger and more mobile, but they also teach us how we respond to challenge.

Whether we force, compare ourselves with others, if we can we breathe when something feels uncomfortable etc.

These observations matter far more than whether our hands reach the floor.

What Is Yoga Philosophy?

Don't worry - you won't need to memorise Sanskrit words or study ancient texts before coming to class.

Yoga philosophy is simply a collection of ideas that encourage us to live with greater awareness.

Many of the themes we explore are very practical.

For example:

Ahimsa (non-harming) reminds us to be kind. Not only to other people, but also to ourselves.

Sometimes that means choosing to rest instead of constantly pushing harder.

Santosha (contentment) invites us to appreciate where we are today instead of always believing happiness lives in the next thing or achievement.

Aparigraha (letting go) encourages us to release things that no longer helps us, whether that's perfectionism, comparison or expectations we place on ourselves.

These aren't rules.

They're invitations to reflect.

Philosophy Doesn't Stay In Class

One of my favourite things is hearing students tell me they remembered a class theme during the week.

Perhaps they noticed themselves being kinder after making a mistake, or caught themselves comparing their progress with someone else, or remembered to pause before reacting in a stressful situation.

These are often the moments that stay with us longest.

Not because we've mastered a difficult pose but because we've approached everyday situations a little differently.

There Are No Right Answers

Something I love about yoga philosophy is that it isn't about being perfect.

Nobody practises Ahimsa perfectly or feels content every day.

We're all learning.

The philosophy gives us another way of looking at everyday life.

Sometimes the answer changes depending on what we’re doing, what our priorities at that time are and that is perfectly fine.

What This Looks Like in My Classes

If you come to one of my classes, you'll usually hear a short reflection at the beginning, often once we start moving.

It might be talking about a theme such as balance, patience or compassion or asking a question.

The philosophy isn't separate from the yoga.

It's woven into it.

Sometimes the movement helps us understand the idea.

Sometimes the idea helps us approach the movement differently.

You don't need any previous experience, and you're never expected to agree with every reflection. You don’t need to be flexible either.

They're simply invitations to listen and feel what resonates for you.

More Than an Hour in Class

For me, the best yoga classes don't finish when Savasana ends.

They continue in the conversations we have afterwards over coffee.

In the way we treat ourselves during a difficult week.

In the moments we choose presence over perfection.

That's what I hope people take away from my classes.

Not just stronger bodies, but practical tools they can carry into everyday life.

Yoga Classes in Madrid

If you're looking for yoga classes in Madrid, we teach Hatha Yoga, Yin Yoga and Meditation in English at Atiyasana, both in studios across central Madrid and outdoors in Retiro Park during the warmer months.

Classes are welcoming, beginner-friendly and designed for real life. Alongside the movement, we explore simple ideas from yoga philosophy that encourage us to slow down, reflect and connect with ourselves and with others. Learn more about what to expect in your first class in Madrid.

Many students also stay for coffee after class, and throughout the year we organise picnics, brunches and social events, making it a wonderful way to meet like-minded people and build community in Madrid.

If you're curious about trying a class, you're always very welcome.

Can Yoga Help With Stress and Overthinking?

We can often feel like we’re always on.

There's always another email to answer, another decision to make, another notification competing for our attention. Even when we finally sit down at the end of the day, our minds often carry on racing.

It's no surprise that one of the most common reasons people come to yoga is because they want to feel calmer.

A question I'm often asked is: "Can yoga actually help with stress and overthinking?"

In my experience, yes – but perhaps not in the way many people expect.

Yoga and meditation in Retiro Park

Yoga Doesn't Remove Stress

Yoga can't stop difficult things happening.

You'll still have deadlines, family responsibilities, busy weeks and moments where life feels overwhelming.

What yoga offers is a chance to observe how you respond. From there you can move towards making changes.

Rather than feeling constantly pulled from one thought to the next, you begin to notice what's happening with a little more awareness.

Sometimes that's enough to help you pause before reacting.

We Spend So Much Time in Our Heads

Many of us live almost entirely in our minds.

We're planning tomorrow's meeting while making dinner, replaying yesterday's conversation while walking to work, or worrying about something that hasn't even happened yet.

Yoga gently invites us back into the present.

Not by forcing the mind to be quiet, but by giving it something else to pay attention to: the breath, the body and the sensations of movement.

It's Not About Emptying Your Mind

One of the biggest myths about yoga and meditation is that you should stop thinking altogether.

If you've ever tried meditating, you'll know that's almost impossible.

The goal isn't to have no thoughts.

It's to notice your thoughts without feeling you have to follow every single one.

Some days your mind will feel busy.

Some days it will feel calmer.

Both are completely normal.

Moving Can Sometimes Be More Helpful Than Sitting Still

When people feel stressed, sometimes people assume they need the slowest class possible.

Sometimes that's true but not always.

I've often seen students arrive feeling mentally overwhelmed and leave a Hatha Yoga class looking noticeably calmer.

The combination of movement, breath and focused attention can help create space that simply sitting and trying to relax doesn't always provide.

Other times, Yin Yoga or meditation is exactly what's needed.

There isn't one perfect practice.

It's about finding what supports you in that moment. You can read this guide on helping you choose the right yoga class in Madrid for you.

Yoga Philosophy in Everyday Life

One of the reasons I love teaching yoga is that it offers tools we can take off the mat.

In class we often explore simple ideas from yoga philosophy.

Not as abstract concepts, but as practical reflections.

How can we be a little kinder to ourselves?

Can we notice when we're pushing too hard?

What would it look like to let go of perfection for just one day?

These aren't questions that eliminate stress, but they can change the way we experience it. I've written more about why I include philosophy in my yoga classes here.

Small Moments Add Up

People sometimes think they start yoga and their lives transform overnight.

More often, the changes are gradual.

You might sleep a little better.

Feel your shoulders relax.

Notice you’re breathing deeper and feel calmer.

Or you catch yourself before spiralling into overthinking.

These small moments build over time.

If you spend lots of your working day sitting at a desk, you might also be interested in how yoga can help with some of the stiffness and tension that builds up during the day. I've written more about yoga for desk workers in Madrid, including neck, back and hip tightness.

Finding Space to Breathe

Perhaps that's what yoga offers most.

Not a perfect life.

Just a little more space: to breathe, notice, respond rather than react.

And in a world that often asks us to do more, that can be surprisingly powerful.

Yoga Classes in Madrid

If you're looking for yoga classes in Madrid, I teach Hatha Yoga, Yin Yoga and Meditation in English in welcoming studio settings and in Retiro Park during the warmer months.

Whether you're completely new to yoga or returning after a break, classes are designed to help you move, breathe and reconnect with yourself - without pressure to perform or "get it right." If you’re completely new to yoga, you can learn more about what to expect in your first class here.

Alongside the yoga itself, many of us stay for coffee after class, and we regularly organise picnics, brunches and other social gatherings. Over time, what starts as a yoga class often becomes a supportive community of friends navigating life in Madrid together.

If you're feeling stressed, overwhelmed or simply curious about trying yoga, you're always welcome to join us for a class. I'd be happy to help you choose the class that's right for you too.

Do I Need to Be Flexible to Start Yoga?

One of the most common things I hear from people before their first yoga class is:

“I’d love to try yoga… but I’m not flexible enough.”

If that’s you, you’re not alone.

It’s probably the biggest misconception about yoga and is also the one that stops most people from ever stepping into a class.

So let’s clear it up right away.

Our Wednesday hatha and yin yoga class

You do NOT need to be flexible to start yoga

Flexibility is not a requirement for yoga at all.

It’s something that may gradually develop over time as a side benefit, but it is never a prerequisite or the purpose.

Yoga is not about how far you can stretch your body.

During a class it’s about how you connect with your breath, your awareness and how you move through your body in a way that feels supportive.

So what happens in a yoga class?

In most beginner-friendly classes, you’ll be guided through simple movements and postures that help you:

• build strength

• improve mobility

• develop balance

• connect with your breath

• create space in the body and mind

You are never expected to “perform” anything and can always choose an option that suits in that moment.

There is no perfect pose to achieve.

Why do people think they need to be flexible?

Most of what we see online shows advanced poses and people with a dance or gymnastic background with deep backbends, handstands and extreme flexibility.

But that is not the true essence of yoga.

That can be years into someone’s practice and is definitely not necessary or the goal of practising.

Yoga begins and continues with exactly where you are, whether that’s stiff, cautious, keen or enthusiastic.

What if I feel stiff or tight?

That is actually one of the best reasons to start.

Many people come to yoga because they feel:

• stiff from sitting at a desk

• tight from stress or exercise

• disconnected from their body

• mentally overwhelmed

Yoga is designed to meet you there, not to require you to already be flexible.

What you actually need for your first class

Honestly, very little:

• comfortable clothes

• a willingness to try

• a bit of curiosity

• and sometimes a mat, depending on where you practice.

That’s it.

And you don't need to practise every day either. If you're wondering what a realistic routine looks like when you're starting out, here's how often to practise yoga as a beginner.

What I often see in class

Some of the students who start feeling the “least flexible” are the ones who benefit most over time.

They start to feel more at ease in their body, more comfortable and less tense, alongside the community benefits of meeting other people.

Yoga is not about how you look

One of the most important things to remember is this:

Yoga is not something you get “good” at.

It’s something you experience.

Some days it feels strong. Some days softer. Some days focused. Some days messy.

All of it counts.

If you’re unsure

If you’ve been waiting until you feel “ready” or “flexible enough,” you probably already are.

The first step is simply showing up.

Here is a guide on what to expect for your first class.

Yoga classes in Madrid

If you’re looking for yoga classes in Madrid, I teach Hatha Yoga, Yin Yoga and Meditation in English in both studio and outdoor settings.

Classes are welcoming, accessible and suitable for complete beginners.

If you’re not sure which yoga class is for you, you can read this guide here and you’re always welcome to contact me.

Hatha Yoga, Yin Yoga Or Meditation? How To Choose the Right Yoga Class in Madrid

If you've ever looked at a yoga timetable and wondered which class to choose, you're not alone.

One of the questions I hear most often from new students is:

"What's the difference between Hatha Yoga, Yin Yoga and Meditation?"

Many people assume yoga is one thing, but classes can feel very different depending on the style, pace and focus.

Some classes are more active and movement-based. Others are slower and designed to help you unwind. Some involve very little movement at all.

The good news is that there isn't a right or wrong choice. It simply depends on what you're looking for right now and what you might like.

Whether you're completely new to yoga or looking for classes in Madrid, here's a simple guide to help you decide.

Hatha Yoga in Central Madrid

What Is Hatha Yoga?

Hatha Yoga is often considered the foundation of many modern yoga styles.

In a typical Hatha class, you'll move through a series of postures while connecting movement with your breath. Classes often include gentle warm-ups, sun salutations, a mixture of standing poses, balance work, gentle strengthening, stretching and relaxation.

In my own classes, Hatha Yoga tends to attract people who spend long hours sitting at desks, feel mentally busy or simply want to move their bodies in a way that feels supportive rather than exhausting. Some classes are a bit faster (like more “vinyasa” style) but others are more classic hatha with steady poses held for 3-5 breaths.

You don't need to be flexible, fit or able to touch your toes, despite what you might see on social media. Yoga isn't a performance. A class is an opportunity to explore how movement, breath and awareness feel in your own body.

Many students tell me they leave feeling both more energised and more grounded than when they arrived.

Hatha Yoga may be a good fit if:

• You're new to yoga

• You want to improve strength, balance and mobility

• You spend a lot of time sitting

• You enjoy movement but don't want an intense workout

• You're looking for a balanced practice

What Is Yin Yoga?

Yin Yoga is a much slower style of yoga.

Rather than moving frequently between postures, you'll stay in each pose for several minutes. The focus is on allowing the body to gradually soften and release, working with the connective tissues of the body (often referred to as fascia), rather than stretch deeply through force.

Many people are surprised by Yin Yoga.

From the outside it can look easy because there is less movement. In reality, slowing down and staying still can sometimes feel more challenging than moving. It is like a meditation in different poses.

Yin Yoga can be particularly helpful if you have a busy lifestyle and rarely give yourself permission to pause.

It's also a useful complement to more active forms of exercise such as running, cycling, strength training or dynamic yoga practices and can help to improve flexibility.

You can read more about yin yoga and how it differs from hatha here.

Yin yoga class

Yin Yoga may be a good fit if:

• You often feel stressed or overwhelmed

• Your body feels tight from exercise or desk work

• You struggle to slow down

• You want to improve mobility and flexibility

• You're looking for a calmer slower practice

What About Meditation?

Meditation is often misunderstood.

Many people think meditation means emptying your mind or stopping your thoughts.

In reality, meditation is more about learning how to observe what's happening without immediately reacting to it.

Some days that might mean noticing your breath.

Other days it might mean noticing how busy your mind feels.

I've found that meditation can be one of the most valuable practices people develop: not because it makes life stress-free, but because it helps us respond differently when stress appears. It doesn’t always have to be a sit-down practice; it can also be walking, through yoga poses or any everyday task.

Like any skill, it becomes easier with practice.

Meditation at the start of a yoga class

Meditation may be a good fit if:

• You struggle to switch off mentally

• You experience stress or anxiety

• You want to improve focus and concentration

• You feel constantly busy

• You're curious about mindfulness

Which Yoga Class Is Right for You?

If you're still unsure, here's a simple guide.

Choose Hatha Yoga if:

You want movement, stretching and a well-rounded practice.

Choose Yin Yoga if:

You need to slow down and create space in your week.

Choose Meditation if:

Your biggest challenge can often be what's happening in your mind rather than your body.

Of course, many people enjoy a combination of all three.

In fact, some of the students who attend my classes regularly practise Hatha Yoga for movement and strength, Yin Yoga for recovery and meditation is integrated in our classes for mental clarity.

How often you practise, and how you combine different styles, can depend on your schedule and what you need from your practice. Read more about how often to practise yoga as a beginner.

Do You Need To Be Flexible To Start Yoga?

Absolutely not.

This is probably the biggest myth that prevents people from trying yoga.

Flexibility is not a requirement for yoga.

It's something that may improve over time, just as strength, balance and body awareness can improve over time.

Some of the people who benefit most from yoga are those who arrive feeling stiff, stressed and convinced they're "not a yoga person." You can find more about whether you need to be flexible to start yoga here.

If you're looking for a class to complement a desk-based working routine, I've also written about yoga for desk workers in Madrid and how different styles can help you move beyond your usual positions.

Isn't Yoga More Than Physical Postures?

One thing worth mentioning is that yoga is about much more than stretching or improving flexibility.

While physical postures (asana) are often what bring people to class, traditional yoga also includes breathing practices, meditation and philosophy.

In my classes, we often explore simple themes from yoga philosophy and consider how they apply to everyday life. Sometimes this might be contentment (Santosha), non-harming (Ahimsa) or finding balance rather than always pushing harder. Find out more about why I include yoga philosophy in my classes here.

You don't need to know anything about yoga philosophy to attend a class, but many students find these ideas are what keep them coming back long after they've learned the physical poses.

For me, yoga isn't about performing shapes. It's about learning skills that help us navigate daily life with a little more awareness, balance and ease, and that’s something we regularly explore in our yoga classes in Madrid.

Finding the Right Yoga Class in Madrid

The best yoga class isn't necessarily the most popular, the most advanced or the most challenging.

It's the one that helps you feel better and supports what you need right now. Here’s more on what to expect from your first class.

If you're looking for yoga classes in Madrid, I teach Hatha Yoga, Yin Yoga and Meditation in English in both studio and outdoor settings. Classes are welcoming, accessible and suitable for a range of experience levels. You can read more on the benefits of practising in English here.

The easiest way to find out whether a class is right for you is simply to come and try one.

We meet weekly in studios across central Madrid and in Retiro Park during the warmer months for hatha yoga, yin yoga and meditation. Alongside the yoga itself, many people stay for coffee after class every week, and we also have regular picnics, brunches, socials and annual retreats , making it a great way to meet like-minded people and build community in the city.

If you're looking for yoga classes in Madrid that combine movement, mindfulness and community, I'd love to welcome you to a class.