Are you ready for one of the most chilled out classes you will ever take? These 7 yin poses on your mat will leave you feeling relaxed, rejuvenated and more comfortable in your body.
If you have a bolster you will want to grab it. Don’t have one, you can use some bed pillows, cushions, rolled up blankets or yoga blocks.
Hold each one for 3 to 5 minutes. Take the first minute to get yourself settled in.
1. Supported Fish – Set the bolster up lengthwise, or use the two blocks with one supporting the upper back and one supporting the head. Lower down onto the props. Bring the soles of the feet together and open knees to the side. If too much simply extend legs forward. Option as well to extend arms overhead.
2. Butterfly Fold – As you sit up, bring the bolster out in front of you, stack your blocks or opt to dangle. Fold down forward over the props.
3. Shoelace with Side Bend – From seated, stack the right knee on top of the left. If uncomfortable or challenging, sit up on bolster or block. Hold here or take the side bend. Bringing your right elbow on to your prop and support head with palm. Bring your left hand behind you to expand and keep shoulders stacked.
Unravel, maybe windshield wiping the legs before setting up on the other side.
4. Dragonfly – Take the legs wide and bring your props in front of you. Keep knees and toes pointing up. Fold forward. Option as well to just hang out here letting gravity open you up.
5. Supported Knee to Chest – Sit up on your prop in middle of the mat. Then lower back to the mat, keeping hips elevated. Draw your right knee in to the chest. Extend the left leg forward.
6. Waterfall – Extend both legs up to the sky. Arms open out to the sides. Hold here for just about a minute.
Repeat knee to chest on the other side.
7. Supported Bridge – Stay here, straightening both legs forward. If experiencing any pinching or pain, bend the knee. Reach your arms overhead.
These poses come from a 45 minute yin yoga class on my YouTube channel. Check it out below if you’d prefer me to guide you through the pose.