Ready for a full body connection? Along with a deep flexibility practice, this class will give you some self care and relaxation.

Yin yoga has 3 principles to keep in mind – 1. Find Your Edge. 2. Be still. 3. Hold The Pose.

You will want to have a yoga strap (or belt) along with a small bolster, block or even some cushions.

Hold each of these passive poses for 3 to 5 minutes.

1. Butterfly Pose – Start seated. Bring the soles of the feet together, opening the knees to the side. Let the spine naturally round as you lower into a forward fold. Use props if you like underneath the head or chest.

2. Half Butterfly – Extend the right leg out. Bring the left foot in. Turn towards the right leg. Let spine round naturally. Bend into the right knee if you like. Don’t chase sensation or worry how deep you are in the pose.

3. Knee Pile – Lift up the torso. Wrap the right leg over the left one, trying to stack the knees. Sit up on a prop if too much for the hips. Or bring the right shin in front of the left one. Reach and crawl the right hand out to the side. Bring your left hand back behind you to roll the left shoulder back.

Repeat 2 and 3 on the other side.

4. Supported Fish – set up the bolster, block or cushion so that as you lower down it supports the mid to upper back. Extend the legs out or keep the knees bent. Drop your head back. Play around with block placement. Breathe into the space created in the back bend.

5. Hamstring Stretch – Remove the prop and lower down. Grab the strap and loop it around the foot. Holding low down on the strap, resting the upper arms. Extend your left leg or keep the knee bent and sole on the floor. Extend the right leg up. A gentle bend in the right knee is fine. Relax as much as possible.

Release and switch sides.

6. Knee to Chest – Lift the hips and slide prop under the seat (if using block keep on lowest level. Pull the right knee in towards the belly. Straighten the left leg out. Keep shoulder blades heavy on mat. Use minimal arm strength. Switch sides.

7. Half Happy Baby – Slide the block/prop out. Lower down. Extend the left leg out. Pull the right knee into belly. Grab hold of the right big toe. Kick the heel to the sky, while drawing the thigh down. Only using a little bit of arm strength. Repeat on the other side.

Don’t forget to finish in savasana.

These 7 poses come from a 90 minute yin yoga class I shared this week.



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