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Are you going through a tough time right now? Dealing with grief and/or sadness? As tempting as it may be to avoid these feelings, the only way out is through!
This Yin practice is not one of avoidance, but rather tackling the emotions head on. Use these poses, and their partnering affirmations, to give yourself permission to explore these feelings.
Yin yoga is great to not only release the physical tension in your body, but in turn also open up to let go of the emotional and energetic tension.
These affirmations may seem really positive at first. Don’t force yourself to accept them as true, but rather repeat them internally and take note of how/what you feel.
Have a journal close by, so that as soon as you’re done you can write down and process what comes up. Also have 2 blocks handy.
1. Child’s Pose Variation – Start kneeling, bringing the big toes together and taking the knees as wide as comfortable. Sink the hips back to the heels. Similar to in thread the needle, reach the right arm to the left. Then lower down on to the right shoulder and right ear. If it’s more comfortable, bring a block underneath the head for support. Extend the left arm out in front of you, or bring the left hand to the low back. Relax your neck, shoulders, and upper back.
Affirmation: “Today I choose to heal.”
Slowly unwind, and then switch sides.
Affirmation: “I am willing to let joy into my life.”
2. Melting Heart – Start from table top. Keep the hips over the knees as you walk the hands forward and rest the forehead to the mat or to a block. Draw the low belly in, and soften the heart towards the ground. Relax the shoulders away from the ears.
Affirmation: “I let go of my resistance towards the situation.”
3. Chest Opener – Slide forward on to the belly. Extend your right arm out to the side, either leaving it straight or bending the elbow at 90 degrees. Using your left palm, ease on to your right shoulder, right ear, and right hip. If it feels better to slide a block under the head, do so. Feel this stretch into the pectoral, shoulder, and bicep. Take time to settle in to the pose that feels sensational without pain. Keep the left palm down on the ground, or bring it to the low back.
Affirmation: “I am surrounded by support, seen and unseen.”
Ease back on to the belly. Then set up on your other side.
Affirmation: “My heart opens up a little bit more every day.”
4. Supported Fish – Grab the two blocks, setting the first up to go between the two shoulder blades and the second to support the head. Lower down on to them, taking time to adjust as needed. With the legs, you can either extend them out or bring the soles together and open the knees out to the sides. This pose exposes the heart, the face, and the belly. Surrender in to this heart opener.
Affirmation: “My tears are holy and healing.”
5. Laying Spinal Twist – Lower down flat on the back. Shift your hips towards the right. Open the arms out in to a T, turning the palms up. Cross the right thigh over the left, then drop the knees to the left. Keep your right shoulder down, focusing on creating space between the right hip and the shoulder. Anchor in to the present moment as you hold here, knowing you’re safe and in control.
Affirmation: “I trust in the goodness of life.”
Affirmation: “I relax and allow feelings to move through me.”
Find it easier to do Yin with a guide leading you through? Click through to the full YouTube practice below.
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