Set your elbows under your shoulders with your forearms on the floor parallel to each other. Sit on a bolster or block if hips are tight. Shoelace (Cow face legs) – Hold 3 minutes each sideīegin by kneeling on all fours (table top) then place one knee behind the other and sit back between the heels. In this version allow your spine to round, creating traction throughout. Sitting on the floor, bring the bottoms of your feet together. Target area is the quadriceps.īutterfly (Cobbler’s pose) – Hold 5 minutes You might also have soft music playing.įrom a kneeling position, sit back on your heels. I like to set my timer before I get settled into the pose. I have used the Yin pose names in order to differentiate the practice from a yang style but have included the yang style names, which may be more familiar.
Use supports – bolsters, blocks, and blankets – generously!.Focus on your breath to help stay present. 3-5 minutes is long for our busy minds.Make adjustments mindfully when needed but try to stay still and soft throughout. The intention is to keep relatively still while in the pose.
Your edge isn’t static – it will change as you hold the pose and you may be able go deeper. It shouldn’t be excruciating but should make you take notice. Go into the pose until you reach your edge – where you feel something.I use a great little app called Insight Timer to time the hold – love the Tibetan singing bowls and bells!Ī few things to keep in mind as you go through the practice: The idea is to deepen into each pose gradually and with as little muscle involvement as possible in order to target the deeper connective tissues. Each pose is held for 3-5 minutes. Today I would like to share a Yin practice with you. Emotions are energy in motion and this practice really gets the energy moving. Long-held postures focus on the joints where compression restricts the flow of chi (energy) and blood to a particular area. Physically, Yin yoga works on the connective tissue (ligaments and fascia) of the body. This inward focused practice was exactly what I needed. It is like chocolate – sweet and comforting. For me, Yin yoga is especially effective in creating space to think and let go. He had been sick for some time but it was still hard and very sad. My weekend turned into an emotional one, as I had to say goodbye to my old dog Buddy.
#1 hour yin yoga sequence pdf how to#
Each pose is linked to directions on how to get into and out of the pose.Last week I talked about the effects of yoga on our emotional body. It was timely for me. Please leave comments if you need help with modifications or have questions about any of the poses. Savasana – Legs Up the Wall Pose (7 minutes)Ĭlose with a seated meditation and enjoy the space you’ve created all throughout those legs! Ahhhh. Half Happy Baby Pose (up to 5 minutes)Ĭounterpose: Lie on back with feet in butterfly (1 minute)Ĩ. Pigeon/ Swan Pose (Folded Forward 5 minutes, Quad Stretch 1 minute)Ĭounterpose: Down Dog or Table Top to stretch out knee and ankle joint.Ĥ.
Seated Hero to Reclined Saddle Pose (3 minute meditation, 3 minutes reclined)ģ. Need a timer? I highly recommend the CDN TM30! It’s got a vibration setting that’s just the right subtle reminder to ease out of the posture.ġ. Here is a 60-75 minute sequence to help stretch out your legs and hips, night or day! Enjoy!
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