Yin Yoga

I feel like many of the sequences I have given thus far have been pretty high energy. I thought, therefore, now might be a good time to throw a quieter practice in the mix. I'm feeling a bit quiet now, in fact, which might influence this sequence.

I've read different takes on Yin Yoga, but the one that made sense to me had the yogi beginning their practice by really heating up (so much for low energy...). This helps warm up the body to allow it to open deeper and more fully during the deep, long holds of Yin Yoga. Use lots of props in Yin, too, if that helps the body release.

Yin Yoga traditionally holds poses for one to five minutes (depending on the pose) for beginners. While in the pose, try to keep the attention on the breath. Notice what can release by bringing the attention and the breath to the tighter areas. Ask yourself: Am I feeling overwhelmed? Can I hold the pose and breathe through more intense sensations? How can I still my mind while my body is also still?

Yin Yoga

Yin Yoga is good for people with injuries. It stretches fascia, tendons, and ligaments. Mainly consisting of supine and prone poses, the focus is not on perfect alignment, but on comfort and opening. Other benefits of Yin Yoga include increased flexibility, and release of tension in the lower back and hips. It is also sometimes called "Meditation Yoga."

  1. Sukhasana (Easy Pose)
  2. Dirgha and Ujjayi Pranayama (Three Part Breath and Ocean Sounding Breath). Come back to this breath often throughout this practice.
  3. Tadasana (Mountain Pose)
  4. Twelve Surya Namaskar (Sun Salutations) to warm up
  5. Baddha Konasana (Cobbler's Pose). Hold for 2-3 minutes.
  6. Bhujangasana on forearms, forearms shoulder width apart (Cobra). Hold for 1 minute.
  7. Gomukhasana (Face of Light Pose) with arms resting in a comfortable place. Hold for 2 minutes on each side.
  8. Paschimottanasana (Seated Forward Bend Pose). Hold for 2-3 minutes. (Note: avoid or be careful is you have sciatica or chronic lower back issues)
  9. Supta Matsyendrasana (Reclined Twist Pose). Hold for 2-3 minutes each side.
  10. Ananda Balasana (Happy Baby Pose). Hold for 2 minutes.
  11. Viparita Karani (Legs up the Wall Pose). Hold for 5-10 minutes.
  12. Savasana (Corpse Pose). Hold for twice your usual length.

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