Yin Yoga is a great and gentle way to slowly wake up the body. By holding passive poses, that allow gravity to do the work and not push yourself beyond your reach.
Keep in mind these principles as you practice yin: Find your edge. Be still. Hold the pose.
The 5 pose sequence outlined below (with sides repeated) is great for all levels. I suggest holding each pose for about 3 minutes.
While no props are required, you can feel free to use any that make your body feel supported and with ease.
1. Forward Fold – Sit cross legged, with right shin in front of the left. Crawl the hands out in front and fold all the way down. Melt the head and chest to the mat. Or stay up on the forearms or fists if more accessible. Try and keep the hips heavy.
2. Deer Pose – Keep the right leg where it is. Bring the left leg back behind you. Align the left knee with the left hip and foot back behind you. Roll the right hip back. Bring the hands behind you, at a 45 degree angle. Walking them more towards the back right corner of the mat. Release any tension in the jaw or shoulders.
3. Caterpillar Fold Variation – Bring the left heel in a bit closer. Extend the left leg out in front of you. If too much, bring the left foot inside the right leg. Fold forward passively, softening as you hold the pose.
Repeat 1-3 on the other side.
4. Sphinx – Come to belly. Bringing forearms to the ground. Stretching the legs back behind you, hip width apart. Push into the tops of the feet. Opening through the chest. Instead of focusing on height, focus on length. Press the shoulders down and away from ears. Push the pubic bone into the mat.
5. Wide Legged Child’s Pose – Push back. Bring the big toes together and take the knees apart, as wide as you like. Fold down, stretching arms forward. Melting the chest. Pressing hips to heels.
These poses come from a 30 minute morning yin yoga practice I shared recently.
Kassandra
