Yin Yoga Online · Deep Relaxation · Breathwork
Yin Yoga Online — 1:1, Chakra Journey & Deep Rest
Online yin yoga with Tessa: private sessions, chakra journey and 30-day challenge — for stress, sleep and nervous-system recovery.
- 30 minutes
- Via video
- No obligations
What is Yin Yoga, in short?
Yin Yoga is a passive, slow form of yoga where you hold postures for 3 to 7 minutes to reach connective tissue (fascia), joints and the deep nervous system. It calms the vagus nerve, helps release stored emotions, and is suitable for almost everyone — including beginners and people with stress, burnout or sleep problems.
Table of contents
What is Yin Yoga & Breath?
Yin yoga is a slow, still form of yoga where you hold gentle poses for three to five minutes to stretch connective tissue, calm the nervous system, and release stored tension in body and mind.
Your connective tissue (fascia) gets the longer time it needs to release tension. Your breath becomes your anchor. And whatever has become stuck there — stress, emotions, old patterns — gets space to move. This is yoga where nothing has to happen, only presence.
The combination with breathwork makes this practice powerful. The yoga form opens the body. Breathwork opens the nervous system. Together they bring you deeper home than either alone. People often experience noticeably less restlessness after just one yin class.
Tessa is a yin yoga teacher, breath coach and coach. She keeps it soft — no perfection, no performance — and often combines yin with personal 1:1 coaching: first space in the body, then clarity in the here-and-now.
This is not a regular yin class. It is yin + breath — and where needed personal coaching — as one whole. That is what sets it apart.
For Whom?
Yin yoga & breath is especially powerful if you:
- Feel chronically exhausted and deep tension in your body
- Sleep poorly or wake up often at night
- Have a busy mind that won't quiet down
- Recognize hormonal or burnout symptoms
- Feel that stress settles in your hips, shoulders or belly
This is not light relaxation exercise. It is a deep, sometimes confronting practice. If you're looking for a quick workout or superficial relaxation, this is probably not the right place for you.
When Yin Yoga Is Not (Yet) The Right Fit
Honest is honest: yin yoga is powerful, but not the right choice for everyone at every moment. When in doubt, always consult your doctor or therapist.
- —Acute injuries or recent surgery — wait for medical clearance.
- —Severe hypermobility (EDS, HSD) — long holds can overload joints; choose supported/restorative instead.
- —Late-stage pregnancy — some poses need modification; work 1:1 with a certified teacher.
- —Acute psychosis, unregulated PTSD or dissociation — stillness and bodywork can be triggering without therapeutic support.
- —You want a workout or quick results — yin works slowly; vinyasa or power yoga fits better.
Not sure if yin fits right now? Book a free intro — we'll look together at what does suit you.
What Do We Offer?
Three ways to work with Yin Yoga + Breath. Private 1:1 often with personal coaching; Chakra Journey and the challenge at your own pace.
Private Yoga — 1:1 Online
Yin, Hatha or a combination — often combined with personal coaching. 60 minutes live via video. First feeling in the body, then conversation where it helps. Tailored, without forcing.
€60
More info →Chakra Journey — Yin + Breath
7 sessions, 7 chakras. A structured journey through your energy field with yin yoga and breathwork. Deep, transformative and with clear insights. For those who really want to go deeper.
€79
More info →30 Days Challenge
Daily short sessions (15-30 min) via email. Week 1 free. Then an affordable way to bring the practice structurally into your life. Ideal to start or deepen.
Week 1 free
More info →Yin Yoga for Connective Tissue and Emotions
Stress settles. Not just in your head. In your body. In your connective tissue.
Yin yoga works exactly there. Slow, sustained pressure on your fascia — the tissue that surrounds your muscles and organs. That's where tension stores. That's where emotion stores.
By holding poses for 3-5 minutes, you give your connective tissue space to release. Your breath becomes deeper. Your nervous system calms. And whatever was stuck, is allowed to flow.
This is not theory. This is anatomy. This is biology. This is your body saying: I am allowed to rest.
Yin Yoga for Sleep, Stress and Hips
Your nervous system has two modes: on and off. Fight or flight, and rest and digest.
Stress keeps you in "on". For years. Until your body forgets how "off" works.
Yin yoga switches back. Slow poses. Deep breathing. Silence. Your parasympathetic nervous system activates. Your vagus nerve calms. Your cortisol drops.
Sleep improves. Anxiety reduces. You learn to rest again.
5 Basic Yin Yoga Poses
Most yin yoga exercises revolve around five basic poses. No complex flow, no strength. Just depth. You hold each pose for 3 to 5 minutes — long enough to move past the muscles and actually reach the connective tissue.
1. Butterfly
Seated, soles together, knees fall outward. Targets hips and lower back — where many people unconsciously hold tension.
2. Child's Pose
Knees wide, torso forward, forehead on the mat. Opens the hips and calms your nervous system within a minute. A safe pose to begin with.
3. Dragon
Deep lunge, back knee on the floor. Intense for hip flexors — especially if you sit a lot. Emotion often surfaces here; that's normal.
4. Sleeping Swan
One leg bent in front, the other straight back, torso melting forward. Known as 'pigeon pose' in other styles. Deep hip opener.
5. Reclining Twist
On your back, knees to one side, head to the other. Massages organs and releases the lower back. Ideal closing pose before sleep.
How often per week?
For maintenance: 2-3x per week, 20-30 minutes. For stress or sleep issues: a daily short session of 10-15 minutes often works better than one long one. Consistency beats duration.
Tip: pair these poses with deep belly breathing. The breath activates your vagus nerve — that's what sets yin yoga apart from 'just stretching'.
Watch our yoga videos
Kids Yin Yoga
Introduction 30 Day Challenge
Yoga for the Diaphragm
Yin yoga compared to other yoga styles
Which yoga fits your nervous system right now? A short comparison on intensity, focus and effect.
| Style | Intensity | Focus | Nervous system effect |
|---|---|---|---|
| Yin | Low · passive | Connective tissue & fascia | Strong parasympathetic (rest) |
| Restorative | Very low · supported | Full relaxation | Calming, recovery |
| Hatha | Medium · active | Muscles & breath | Balance sym/parasym |
| Vinyasa | High · dynamic | Strength & flow | Activating (sympathetic) |
Source: Cramer et al. (2014, 2019) — meta-analyses on yoga & clinical effects.
Deepen your knowledge of yin yoga
Practical guides and background on the practice — from sleep and burnout to trauma-informed work.
Sources & scientific authority
Yin yoga in the scientific literature: Wikipedia — Yin yoga.
Meta-analysis on yoga & clinical outcomes: Cramer et al. (2014) — Depression and Anxiety.
Yoga, HRV and GABA — effect on mood and stress: Streeter et al. (2010) — Journal of Alternative Medicine.
Fascia research (connective tissue) — foundation of yin: Schleip & Müller (2013) — Journal of Bodywork and Movement Therapies.
Effect of slow breathing on the autonomic nervous system: Zaccaro et al. (2018) — Frontiers in Human Neuroscience.
Polyvagal theory & regulation: Porges (2009) — Cleveland Clinic Journal of Medicine.
We only reference sources we have personally studied and that are relevant to the practice we teach.
Free Tools
Not sure if yin is really your form?
Take the free quiz (15 questions, 3 min) or use the breathing timer during your yin poses.
Which type of yoga suits you?
15-question quiz: Yin, Hatha or Vinyasa? Includes shareable Instagram card.
Take the quiz →Breathing Timer
Visual breathing timer with session goals and presets (Box Breathing, 4-7-8, Coherent breathing, Energize & more). Works offline.
Open the timer →Install as app
Add Spiriators to your home screen for fullscreen one-tap access.
Show me how →Frequently Asked Questions
How we work
- Actively listening
- Adaptive
- Authentic
- Committed
- Growth
- Humor
- No-nonsense
- Non-judgmental
Still on the fence?
Read these first:
What Participants Say
"Unfolding. That word covers what Tessa's lessons mean to me. For years I've followed her online, and in all that time I've slowly untangled things that had settled deep inside me: emotions, thoughts, beliefs I didn't even know I carried. It's a path from unconscious to awareness. Sometimes gentle, sometimes painfully honest. But always real. Tessa guides that process with a calm that gives you trust. She forces nothing, but invites. And in the silence of a yin pose, sometimes more happens than just talking. For anyone ready to unfold a little: I highly recommend Tessa."
Claire van Nunen
Yin Yoga • Google review
"Really lovely yoga classes where Tessa gives clear and calm instructions from a beautiful place, turning the whole thing into an inspiring experience. Highly recommended."
Yashodra
Yin Yoga • Google review
"I'm very happy with Spiriators — the 30-day yin yoga at home course suits me really well."
Tonnie Huijbregts
30-Day Challenge • Google review