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.

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.

Benefits of Outdoor Yoga in Retiro Park Madrid

If you’ve ever walked through Parque del Retiro, you’ve probably noticed people practising yoga under the trees, or felt drawn to it yourself.

There’s something about being outdoors that completely changes our experience.

In a busy city like Madrid, where life can feel fast-paced and full, practising yoga outside offers a different kind of pause. One that feels simple, accessible and very powerful.

Outdoor yoga in Retiro Park Madrid

The benefits of practising yoga outdoors

Outdoor yoga isn’t just about changing location. Some of the key benefits include:

1. It helps quiet a busy mind
Being outside naturally draws your attention to nature: to the sounds of birds, the breeze and focusing on the class, can make it easier to step out of overthinking.

2. It supports your nervous system
Fresh air, natural light and green open space can help your body shift into a more relaxed state without forcing it.

3. It feels less pressured than a studio
Without mirrors or walls, there’s less sense of needing to “perform” or get things right.

4. It reconnects you to your body
Uneven ground, changing temperatures and real surroundings bring you back into physical awareness.

5. It creates a sense of space — mentally and physically
Sometimes what we need isn’t more intensity, but more space. Outdoor yoga offers exactly that.

Why Retiro Park is the perfect setting

Parque del Retiro offers a unique balance.

It’s central and accessible, yet full of trees and spaces where you can step away from the pace of the city.

Practising here allows you to:

• feel immersed in nature without leaving Madrid

• reset without needing to travel far

• experience a slower rhythm, even if just for an hour or 75 minutes

It’s this contrast - calm within the city - that makes the experience so impactful.

Is outdoor yoga beginner-friendly?

Yes! Often in a different way to a studio.

While good teaching will always focus on how the practice feels (whether indoors or outdoors), practising in the park can feel more relaxed and less structured.

You might notice:

• people aren’t lined up in perfect rows

• there’s more space around you

• the atmosphere feels more informal and less “observed”

For many people, this takes away some of the pressure and makes it easier to settle into the practice at your own pace.

You don’t need to be flexible or experienced - just open to trying and having a go.

If you're new to yoga, you may also find it helpful to learn the differences between Hatha Yoga, Yin Yoga and Meditation in our guide.

A different kind of yoga experience

Practising yoga outdoors brings in elements that a studio simply can’t replicate.

In a studio, everything is contained and predictable (and still great!). In the park, there’s more openness, both physically and mentally.

You might notice:

• moments where your attention drifts and gently comes back

• a sense of space around you, rather than being closely surrounded

• a more natural rhythm to the class

• trees and nature around you

Rather than trying to block everything out, you’re practising within your environment. It can help to bring yoga philosophy to life and I explain why I include yoga philosophy in my classes here.

For many people, this makes the experience feel:

• more grounding

• less pressured

• and easier to return to regularly.

Over time, this often translates beyond the class itself - helping you feel a bit calmer, clearer and more connected in everyday life.

Who this is for

Outdoor yoga in Retiro Park tends to suit people who:

• feel mentally busy or overwhelmed

• want something grounding but still active

• prefer a more personal, less intense environment

• are looking for yoga in English in Madrid

• are looking for a community in Madrid

• love being outside!

It’s especially popular with those who don’t feel drawn to traditional gym or studio settings.

Try outdoor yoga in Retiro Park Madrid

If you’re interested, that’s enough to come and try.

You don’t need to commit to anything long-term - just trying one class can give you a feel for whether it works for you.

If you’d like to join a relaxed, welcoming class in Parque del Retiro, you can find more details here

From there, you’ll be able to view the schedule and book via Momoyoga. Hope to see you soon :)