Yin yoga flow sequence

Yin yoga flow sequence DEFAULT

12 Yin Yoga Poses to Awaken Dormant Energy and Recharge Your Practice

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This sequence is designed to nourish and circulate your qi. If this energy is stagnant (you feel stressed, irritable, and your body feels tense, achy, or painful), this sequence will help you relax so that your qi circulates more freely. If your qi is deficient (you have low energy, a weak voice, tendency to easily catch colds, and poor digestion), this sequence will help to rebuild it.

See also: Yin Yoga 3 Poses That Build Strong, Healthy Qi

Butterfly

Josh Summers

From a seated position, draw the soles of your feet together and slide them away from you, creating some space between your pelvis and heels. Gently fold forward, allowing your spine to softly round and your head to drop toward your feet. You can rest your elbows on the floor with your head in your hands, or place a cushion on your feet to rest your head on. If folding forward is challenging, sit on a folded blanket. Hold for 3–5 minutes.

Target areas: inner thighs, outer hips, and spine

See also: 6 Steps to Tame Anxiety: Meditation + Seated Poses

Sphinx

Josh Summers

Lie on your stomach, and place your elbows under your shoulders. Let your weight rest into your forearms. Allow your lower back to relax, softening your abdomen and thighs. You’re looking for mild compression in your lower back. If you don’t feel this subtle stress, try pressing your palms down and straightening your elbows to increase your spine’s extension. Hold for 4–5 minutes.

Target area: lower back

See also A Yoga Sequence to Target Sources of Back Pain

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Open Wing

Josh Summers

Lying on your stomach, take your right arm out to the side—90 degrees or less from your torso with your palm facing down. Then, press your left hand into the floor to roll onto the right side of your body. You’re looking for sensation across the right side of your chest, shoulder, and right arm. Try bending your knees and possibly opening your left leg up toward the ceiling by standing your left foot on the floor. This last action can increase sensation in your right arm, but if it’s too much, leave your left knee and leg down. Hold for 3–4 minutes on each side.

Target areas: chest, shoulders, and arms

See also Hip-Opening Yoga Poses

Wide-kneed Child&#;s Pose

Josh Summers

Open a blanket wide to pad your knees. Then, from Tabletop (with your hands under your shoulders and knees under your hips), take your knees wide with the intention of gently stressing your inner legs. Move your hips toward your heels, and either place your arms overhead or rest them along the sides of your body. Hold for 3–4 minutes.

Target areas: inner legs and spine

See also Poses for Your Spine

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Dragon (A)

Josh Summers

From Tabletop, take your right foot between your hands. With your right knee more or less above your right heel, slide your left leg back (taking care to pad your back knee with a blanket) and allow your hips to sink down. Then, spend 1 minute in each of the following variations on your right side, rest in Child’s Pose for 1 minute, and repeat each variation on your left side.

Inside Dragon Move your right hand to the inside of your right foot. You can place your hands on blocks, keep your hands on the floor, or consider lowering your forearms to the floor. Your right knee and foot may move to the right as well.

Target areas: hip flexors (back legs), adductors, hamstrings (front legs) and outer hip (front legs).

See also Poses for Your Legs

Dragon (B)

Josh Summers

Twisted Dragon From Inside Dragon, keep your left hand on the floor, take your right hand to your right knee, and twist your torso to the right. Your right knee can drift to the right here—it doesn’t need to stay directly over your heel.

Target areas: hip flexors (back legs), adductors, hamstrings (front legs) and outer hip (front legs).

See also Yoga Anatomy Hip Adductor Need-to-Know

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Dragon (C)

Josh Summers

Gecko Move back to Inside Dragon variation, then walk your right foot forward so that your right heel is in front of your right knee. How far you take your right foot forward will depend on how much sensation you feel. You can remain on your hands or lower your forearms to the floor.

Target areas: hip flexors (back legs), adductors, hamstrings (front legs) and outer hip (front legs).

See also Get to Know Your Hamstrings: Why Both Strength & Length Are Essential

Swan

Josh Summers

From Tabletop, draw your right knee toward your right wrist. Bring your right foot in front of your left hip, and slide your left leg back—seeking sensation in your right outer hip and the front of your left thigh and avoiding sensation in your right knee. Consider supporting your right hip with a blanket or block; also consider letting your right hip come all the way to the floor, allowing your left leg to externally rotate slightly. Hold for 3–5 minutes, then switch sides.

Target areas: outer hips (front legs) and hip flexors (back legs)

See also Hip Flexor Anatomy Counterposes for Sit-Asana

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Caterpillar

Josh Summers

From a seated position with your legs straight in front of you, fold forward, allowing your spine to gently round. Consider sitting up on a folded blanket or two and resting your head and arms on a bolster or cushion. Relax your legs and spine; it’s OK if your legs externally rotate a little when you do this. Hold for 4–5 minutes.

Target areas: backs of the legs and spine

See also Pain in the Butt (or Back or Leg &#;)

Bananasana

Josh Summers

Lie on your back, bend your knees, and bring your feet to the floor. Lift and shift your hips to the right. Straighten your legs, walking your feet toward the left corner of your mat and crossing your right foot over your left. Try to keep your left hip down and scoot your upper body to the left as well, creating a banana shape. Bring your arms overhead, bending your elbows and lightly clasping your wrists. Hold 4–5 minutes, then repeat on the other side.

Target area: side body, especially your waist

See also Free Your Side Body: A Flow for Your Fascia

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Twisted Root

Josh Summers

Stay on your back and bend your knees, keeping your feet on the floor. Cross your right knee over your left. Then, lift and shift your hips a little to the right. Roll over to your left side in a modified fetal position, then slowly take your right arm out to the right side, allowing your upper right shoulder to rest toward the ground. If this is challenging, initially keep your right hand on your right waist, then gradually reach it out to the side to deepen the twist. Hold 4–5 minutes, then repeat on the other side.

Target areas: lower spine, pelvis, and upper body

See also Yoga Poses for the Pelvis

Corpse Pose/Pentacle

Josh Summers

Return to lying on your back, and rest your arms alongside your body with palms facing up. Release any muscular tension, allowing your body to rest and fully relax. Consider a wider version of Corpse Pose (called Pentacle) by taking your arms wide overhead and moving your feet beyond your hips. Hold for 10 minutes.

Target areas: chest and arms

See also Chest-Opening Yoga Poses

See also Yin Yoga 7 Common Myths About Yin Yoga

About Our Pro
Josh Summers is a licensed acupuncturist, Yin Yoga teacher, and the founder of Summers School of Yin Yoga in Boston. He teaches workshops and trainings in Yin Yoga throughout the United States and Europe and is co-author of the books The Power of Mindfulness and The Buddha’s Playbook: Strategies for Enlightened Living. Learn more at joshsummers.netand join him for a transformative six-week online Yin Yoga immersion: yogajournal.com/yin

Please note that we independently source all of the products that we feature on yogajournal.com. If you buy from the links on our site, we may receive an affiliate commission, which in turn supports our work.


Want to learn a style of yoga that&#;s focused on bringing balance—physically, energetically, and mentally? Join Josh Summers, founder of the Summers School of Yin Yoga, for our new online course Yin Yoga —a six-week journey through the foundations and principles of Yin Yoga, along with weekly asana and meditation practices. If you&#;re new to Yin, you&#;ll finally have the expert guidance you need to use this transformational yoga style to explore new dimensions of your body, energy, and mind. And if you&#;re already a Yin fan, Josh&#;s course will refine your knowledge and give you the tools to deepen your practice. Learn more and sign up today!

Sours: https://www.yogajournal.com/practice/yoga-sequences/yin-yoga-poses-for-energy-recharge-your-practice/

The Optimal Sequencing for a Yin Yoga Session

In this fast-paced world, we are conditioned to want the most, the best… the greatest yield in the shortest time at the lowest cost, in whatever we do.

Yin yoga is not any of that, at least on the surface.

You won’t get a burn while practising yin yoga as you would with more dynamic styles. Indeed, you might wonder what yin yoga practitioners get out of holding the same pose for up to twenty minutes!

And if such practitioners hardly move at all during their sessions, why would there be a sequence of movements to optimise its beneficial effects?

If you have any experience practising yoga, you must know that its benefits are mostly internal. You won’t build amazing muscle mass no matter how many warrior poses you adopt.

However, by practising yoga, you will develop a nice muscle tone and no one could be upset or frustrated with that.

Where does yin yoga fit in, then? If you already have a yoga routine you are satisfied with, you may not see the need to also embrace yin yoga – in fact, many avid yoga practitioners aver they were not initially enthusiastic about practising yin yoga.

A statement that begs the question: did they change their minds?

Your Superprof now heads into the studio, unrolls their mat and divulges the secrets of yin yoga before taking you, pose by pose, through an ideal sequence.

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Yin yoga is more meditative than other forms of yoga
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What is Yin Yoga?

If you are already a yoga devotee, style notwithstanding, you already know that yoga is a way to know yourself on the physical, mental and spiritual levels.

Traditionally, the ultimate goal of this ancient form of communion with the self was moksha – the Hindu word for liberation.

Today, some people practise yoga as a part of their health and fitness regimen; others see it as a way of channelling energy to achieve a certain goal.

Hatha yoga, one of the most popular styles of yoga practised in the west, combines both of those themes, the net result being a solid mind-body connection, the effects of which can be both felt and seen almost immediately.

Yin yoga delivers far subtler results.

This type of yoga targets deep tissues such as joints, ligaments and fascia – the wafer-thin sheath around each of your muscles, for example.

These connective tissues can become damaged when stressed or injured and, as our bodies age, they become less flexible.

Many of yin yoga’s poses (asana) focus on those tissues surrounding your joints – in your hips, for example, and around your spine and especially the sacrum.

You don’t have to be advanced in age or recovering from a traumatic injury to benefit from yin yoga; in fact, practising yin yoga before you notice any loss of flexibility would be ideal!

Besides, if you are recovering from a serious injury, perhaps restorative yoga is the style you need right now…

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Yin Yoga Particulars

As with every type of yoga, the focus for yin yoga is threefold: asanas – what we usually call poses, breath control or pranayama, and meditation.

In yin yoga, meditation is perhaps more pertinent than for other types of yoga, in part because one holds positions for far longer than, say, in Ashtanga yoga or Bikram yoga.

Also, while other types of yoga call for poses that range from standing – as in the tree pose or sun salutation poses to floor positions such as the lotus pose, yin yoga is all done at floor level.

You might wonder where the challenge is; after all, the child’s pose is so comfortable and instinctive that holding it would hardly seem to be work at all!

Yang yogas – the more active types of yoga, emphasise the depth of a move but yin yoga advocates for extending the length of time each pose is held rather than the intensity or depth of it.

That is why yin yoga practitioners have relatively few asanas in their session and hold each one for several minutes.

If you happen to be observing a class of yin yoga practitioners, you may find some yogis going deeper into each pose. You should know that it is because they are just that well attuned to their body.

They are not pushing themselves unduly and, if you are not yet comfortable with that depth of movement, you should hold off going deep until you are.

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Yin yoga is a very gentle yoga

The Comfortable Edge

The essence of yin yoga is positioning yourself in such a way that you are aware of the part of your body targeted by the asana but the pose is not painful for you. Finding the pain is not what yin yoga is about!

A defining characteristic of yin yoga is finding the line between awareness of your body and pain at it being stressed.

You should embrace the sensation of your hip loosening up but, if you start feeling painful twinges, that would be a sign that you need to ease back a bit.

With that firmly in mind, let’s look at which asanas feature in yin yoga and how best to sequence them.

Did you know that Iyengar yoga, Vinyasa yoga and power yoga all require the yoga teacher to create sequences but in Bikram yoga classes, the sequence is firmly set and followed in every class?

The Ideal Sequence of Asana for Yin Yoga

Yin yoga is best done with props so, if you have a block, make sure you place it within easy reach of your mat.

If you don’t (yet) have any blocks, you may use a pillow or a folded blanket. No need to worry; we’ll indicate when you might want to use it!

Seat yourself on your mat, tailor-style. If this position is not yet comfortable for you, you might sit on your block, pillow or blanket to take the stress off your hip joints.

The session starts with a meditation of the breath: focus on breathing in and out. If you are new to yin yoga, you may find that counting your breaths will help focus your attention on them.

After minutes of focused breathing, move into the butterfly pose: the soles of your feet together, legs relaxed; no pressure on your hips. Lean forward, bringing your head as close to your ankles as possible.

If needed, you may place your yoga block on your ankles to rest your head on it. If you are just beginning yoga, only hold this pose for one minute; less if you need to ease out of it.

Next is the half-shoelace pose.

Extend your right leg in front of you; bring your left leg over it, folding your calf back so that your foot points toward your hip. Lean forward as far as possible (if possible), using your block to rest your forehead on if needed.

Hold the pose for only one minute, and then switch legs: your left leg is now extended and your right overlaps it, with your right foot pointed back. Again, lean forward, holding for only one minute.

As you become more flexible, you may extend the time you hold each of these poses but, remember: at the first twinge of pain, ease off!

you will learn how to assume the child's pose in beginner yoga

Continuing to breathe deeply, assume the child’s pose but with a slight modification: instead of your arms reaching forward, position them so that your hands are close to your feet.

As comfortable as this pose is, hold it for one minute before flowing into our next pose: the straddle.

Torso straight up, legs spread as wide as possible. If you can, lower your torso over your right leg. Here too, you may use a block or bolster.

Hold for a minute and then move into a centre straddle; head/torso bent forward. Finally, lower your head over your left leg.

Relax, and then move into the classic child’s pose: arms extended in front of you.

If you are in a beginners yoga class, your session may end there but, if you have been practising yin yoga for a while, you may add these asanas:

  • the sphinx pose: elbows at 90 degrees, torso raised, hips and legs flat on the floor
  • the seal pose: from the sphinx position, push your hands into the mat and straighten your arms
  • the happy baby pose: it feels as delightful as it sounds!
  • The reclined spinal twist: shoulders on the mat, twist your hips so that the inside of your right knee is laying on the left side of the mat.
    • You may use a block to support your knee.
  • savasana: lay supine, legs comfortably spread and arms relaxed along the body. You may choose your palms to rest comfortably either up or down

Remember: if any of these asanas prove too strenuous for you, ease back to the point that you feel your body stretching but it is not painful to do so.

As you become more flexible, you may prolong the time that you hold each position from one to three, even five minutes. After all, hold time is one of the principal tenets of yin yoga.

To make it easier for you to get started, we’ve organised all of these poses into an easy-to-reference table for you to print, clip and position next to your yoga mat as a guide.

Yin Yoga Asanas in Order:

DescriptionPose
tailor-fashion; focus on breathseated
soles of feet together, knees as close to 90 degrees as possible; hands near your toes. Lower your head as far as possiblebutterfly pose
right leg extended, left leg draped over with foot pointing back.half-shoelace (right)
Left leg extended, right leg draped over with foot pointing backhalf-shoelace (left)
same as classic child's pose but your arms reach back instead of over your headmodified child's pose
sitting upright with legs spread as wide as possible; bend as far over your right leg as you can.
Repeat in the centre and over your left leg
straddle
From a kneeling position, bend at the waist, arms extended over your head, lean torso forward, resting your forehead on your mat.classic child's pose
from a prone position, raise your torso, rest it on your elbows with forearms flat on your matsphinx pose
hips and legs remain on the mat; torso is raised as arms are extendedseal pose
on your back, raise arms and legs; each hand should hold its corresponding foothappy baby pose
laying supine, roll your hips so that the inside of your right knee rests on the mat.
Repeat with the left leg.
reclined spinal twist
lying supine, your entire body is relaxed. savasana

We bet you can’t wait to get started!

Now find out how you can sequence any yoga class.

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Yin Yoga Sequences

Yin yoga works on the finer muscles and the tissues in the body. Compared to other forms of yoga, in yin yoga each posture is held for a longer duration that makes this practice challenging. The holding of yoga poses helps create space for opening deeper tissues in the body, apart from just the muscles and tendons. These tissues, when stretched, reduce tightness and release the tension around the muscles.

Those who are new to the practice of yin yoga should approach this practice slowly and watch out for uneasiness around the muscles in any pose. Being aware of the body while in the stretch is part of every yoga practice and should be given importance while teaching, especially in yin yoga.

Given below are foundational reference yin yoga sequences for yoga teachers. Please note that teaching yin yoga requires a deeper understanding of the human body in relation to the muscles and the joints.

Please click on the sequence title to view the complete yin yoga sequence with detailed overview and cues.

Sours: https://www.tummee.com/yoga-sequences/yin-yoga-sequences

The Best Yin Yoga Sequence for Beginners

This post may contain affiliate links. Please read our disclosure for more info.

Are you looking to increase the flexibility in your bodywith a softer, slower paced yoga practice? Yin Yoga may just be the practice for you. Maybe you love the intensity of your vinyasa class but are looking for the perfect restorative practice to compliment your fiery flow practice. If you are looking to try this deep practice, we have the best Yin Yoga sequence for beginners just for you!

Yin Yoga is a passive yoga practice that focuses on the deep connective tissues in your body. It allows for your fascia, joints, bones, and ligaments to open, promoting flexibility in your body. Similar to more “yang” practices like vinyasa, power, or hot yoga, it allows the energy in your body to flow more freely; and in addition, it will leave you feeling relaxed, less stressed, and more open.

 

What is Yin Yoga?

While some poses may seem similar to what you may practice in a vinyasa class, the practice of Yin Yoga postures is very different. Most Yin poses have different names to the traditional hatha yoga names. Yin Yoga specifically works to deeply penetrate the connective tissues in your body, releasing physical and energetic blocks.

Through long holds, deep breathing, and relaxation, your body begins to open up deeply. The main difference of yin poses in relation to other yoga practices is that the postures are held without the use of muscular strength and are held for longer periods of time.

Yin poses are generally held for minutes, or even longer.Props such as blocks, blankets, and bolsters are used to allow the body to get as comfortable as possible in each pose. Usually in a more fiery practice, yogis are encouraged to engage muscles and use strength. However, in Yin Yoga, passive stretching with support, and releasing of any muscular tension is encouraged.

 

The Benefits of Yin Yoga

  • Improves your flexibility
  • Promotes relaxation in the mind and body
  • Lowers stress and anxiety levels
  • Increases body circulation
  • Releases fascia
  • Allows your energy to flow easily in the body
  • Improves joint mobility and range of motion
  • Releases physical and emotional blocks in the body
  • Compliments a more “yang” practice like Vinyasa or Power Yoga

 

Tips for Practicing Yin Yoga

Yin yoga is quite different from other types of yoga, as the goal is to give no muscular exertion in order to fully relax into the pose to put &#;stress&#; on the connective tissue. Below are a few things to keep in mind while practicing yin yoga:

  • Use as many props as you need: It is important to be comfortable and supported in your pose so that your muscles can relax and open. Set up your pose with your props before coming into it.
  • Try not to come out of the pose once you are in it: Yin Yoga may prove to be more challenging than a fast-paced vinyasa class. It takes practice to resist the urge to fidget or move when it begins to feel intense. But focus on breathing and releasing in each posture.
  • Move slowly into the posture: The longer that you stay in a pose, the more your body will naturally open. Allow gravity to do the work and try not to come to your edge right away.
  • Find stillness and relaxation: Close your eyes and let your body relax. The mind may begin to wander the more intense a posture gets, but allow yourself to stay focused on your breath and relaxation.
  • Build up slowly: Stay in a pose for around 2 minutes and slowly start to build up to around 5 minutes.

 

Can Beginners Practice Yin Yoga?

Beginners can absolutely practice Yin Yoga! Don&#;t worry if you feel that you aren’t open or flexible enough to practice— increasing flexibility and mobility in the body is one of the reasons yogis practice Yin Yoga.

Because this practice is slower and postures are held for a longer period of time, it can be easier for beginners to follow than a faster paced vinyasa practice. That being said, it can also feel pretty intense in your body, so allow yourself time and space as you familiarize yourself with this yoga practice.

 

Beginner Yin Yoga Sequence

Below is a simple beginner-friendly yin yoga sequence anyone of any level can try! No need to warm up prior to the sequence, as that helps you get deeper into the connective tissue.

1. Child&#;s Pose

yogi practicing child's pose outside in yin yoga sequence.

  1. Take your knees apart mat-width distance, walk your hands forward and rest your forehead on the mat.
  2. Bend your elbows slightly to release any tension in the neck and shoulders and allow your hips to sink down to your heels.
  3. Stay for 3 minutes and find softness in your joints, muscles, and breath.

Modifications: Use a bolster or pillow in front of you and allow yourself to hug or lay your upper body over the pillow. Roll up a blanket and place it behind you and allow your hips to rest on the blanket.

 

2. Cat/Cow

yogi practicing cat-cow in yin yoga sequence.

  1. From child’s pose, begin to walk your hands back toward you and come onto all fours.
  2. Check that your fingers are spread wide underneath your shoulders, and that your knees are underneath your hips with your toes relaxed back and the tops of your feet on the mat.
  3. On an inhale, lift your chin away from your chest, arch your back, and lift your heart up.
  4. On your exhale, round your spine, draw your belly in, and look toward your belly button. Repeat 5 rounds of breath.

 

3. Downward Facing Dog

yogi practicing downward facing dog in yin yoga sequence

  1. Walk your hands a few inches forward to the top of your mat and spread your fingers wide.
  2. Curl your toes under, lift your knees off the mat, and your hips up toward the ceiling.
  3. Take a few knee bends or any other movement that feels good in your body.
  4. Find stillness in downward dog and check that your feet are hips-width distance, hands shoulder-width distance, fingers spread wide, and spine is long. Stay for 5 deep breaths.

Modifications: If your spine tends to round in downward facing dog, bend your knees, lift your hips up higher, push the mat away, and think of bringing your stomach closer to your thighs. Find more length in your spine and your side body by lifting your hips and pushing the mat away.

 

4. Ragdoll/ Dangle

ragdoll pose- yin yoga sequence

  1. Walk your feet forward to the top of your mat and take your feet apart hips-width distance. If you are unsure about the distance, measure two fists between your feet.
  2. Soften your knees and bend them deeply so that your stomach rests on your thighs. Relax your head and neck and grab for opposite elbows.
  3. You can find movement here, releasing any unnecessary tension in your body. Keep your knees bending, roll the weight slightly forward to the balls of your feet, and engage your thigh muscles by lifting your kneecaps up and hugging your muscles to the bone. Stay for 5 breaths.

Modifications: Interlace your fingers behind your body to open your shoulders, or behind your head to traction your spine. You can also place a block in front of you and rest your hands on the block for more height.

 

5. Gecko/ Dragon Pose

dragon pose yin yoga sequence

  1. From Ragdoll, plant your palms back down on the mat and walk your feet back to downward facing dog.
  2. Lift your right leg up, bend your knee, and open your hip.
  3. Keep your shoulders squared to the floor. Step your right foot forward to the outside of your right hand and place your left knee on the ground.
  4. Make sure that your right foot is flat on the floor and that you have a wide stance. Feel free to move your left knee back to create more space to open up.
  5. Walk your hands forward and rest your hands or elbows on the mat. Allow your upper body to be heavy and let your shoulders relax away from your ears.
  6. Allow yourself to be as comfortable as possible in this pose.
  7. Start with 2 minutes on each side and stay for up to 5 minutes on each side. Repeat on the left side.

Modifications: Use as many blocks as you need to create more height to rest your hands or elbows. If you have knee issues, roll up your mat or place a blanket underneath your back knee for cushion and support.

 

6. Half Split/Runners Dragon

yogi practicing half split yin yoga

  1. From downward facing dog, step your right foot forward in between your hands.
  2. Place your back knee on the mat. Begin to straighten out your right leg as you walk your hands back toward your hips. Lift your right toes off the mat but keep your heel on the ground.
  3. Place your hands on blocks on either side of your hips or further down toward your thigh. Allow your upper body to round down over your right leg.
  4. Start with 2 minutes on each side and stay for up to 5 minutes on each side. Repeat on the left side.

Modifications: Roll up your mat or place a blanket underneath your back knee for support. Use as many blocks as you need to support your hands and upper body.

 

7. Head to Knee Forward Bend/ Half Dragonfly

half dragonfly- yin yoga sequence

  1. Sit down on your mat and take your right leg out to the side at a slight angle. Bend your left knee in and place the sole of your foot to your inner right thigh.
  2. Take two blocks and place one block on each side of your leg. Turn your upper body to face your right leg and begin to fold over your leg, resting your hands or elbows on the blocks.
  3. Allow your upper body and head to be heavy and begin to feel your forehead coming closer to your right knee. Let your entire body relax over your right thigh without reaching, grabbing, or pulling on your toes or ankle.
  4. If you have pretty flexible hamstrings, you may not need the blocks, and can rest your hands or elbows on the mat. Start with 2 minutes on each side and stay for up to 5 minutes on each side. Repeat on the left side.

Modifications: If you have tight hamstrings, roll up a blanket and place the blanket underneath your knee. Feel free to use as many blocks as you need to support your hands or even your head. You can also place a bolster to the inside of your right leg and fold over your bolster.

 

8.  Wide Legged Straddle/ Dragonfly

dragonfly yin yoga pose for beginners

  1. Take your legs apart into a V shape and allow the knees to bend slightly.
  2. Begin to walk your hands forward, resting your hands or elbows on blocks or the mat.
  3. Allow your shoulders to soften and your upper body to relax forward, while keeping your legs and ankles soft.

Modifications: Sit on a blanket or block if you have tight hamstrings. Place a bolster in the between your legs and allow your upper body to lay over the bolster.

 

9. Butterfly

yogi practicing butterfly pose- yin yoga sequence

  1. From Dragonfly, take your legs together and give them a little shake to release.
  2. Bend your knees and bring the soles of your feet together and your knees out in a diamond shape.
  3. Place one or two blocks on top of your feet and being to round forward, resting your forehead on the blocks.

Modifications: If your hips or inner feel very uncomfortable in this pose, place one or two blocks underneath each knee for support.

 

Pigeon/ Sleeping Swan

yogi practicing pigeon pose- yin yoga for beginners

  1. From butterfly pose, gently make your way back to downward facing dog.
  2. Lift your right leg up and bend your knee. Take your right knee behind your right wrist and extend your left leg back behind you.
  3. Check that your left toes are pointing straight back with the top of your foot on the floor. Square your hips and make sure that you are not sitting on your right foot.
  4. Begin to walk your hands forward and rest your hands, elbows, or forehead to the floor. Start with 2 minutes on each side and stay for up to 5 minutes on each side. Repeat on the left side.

Modifications: Use blocks to support your upper body, or a block underneath your hips for more height and to ensure that your hips stay square.

 

Sphinx

sphinx pose- yin yoga sequence

  1. After the left side of pigeon pose, make your way back to downward dog and then lower yourself down to the mat, laying down on your belly.
  2. Extend your legs back behind you with the tops of your feet on the floor. Bend your elbows and place your forearms on the mat with your palms flat on the floor and fingers spread wide.
  3. Lift your chest up keeping your elbows and forearms on the mat. Roll your shoulders back and lift your chest up. Close your eyes and stay for deep breaths.

 

Happy Baby

yogi practicing happy baby- yin yoga for beginners

  1. Lower yourself back down on the mat and flip over to your back. Bend both of your knees, take your feet apart, and reach of the sides of the feet with your hands.
  2. Flex your toes, take the soles of your feet up to the ceiling and begin to gently pull your knees toward the floor.
  3. Keep your tailbone and head on the mat and soften your shoulders away from your ears.

Modifications: If it is challenging to grab the sides of your feet, reach for your ankles or calves.

 

Spinal Twist

spinal twist- yin yoga routine for beginners

  1. Take your knees together in to your chest. Open your arms out in a T shape with your palms facing down to the mat.
  2. Relax your knees to the right and stack your left hip on top of your right hip.
  3. Turn your head to face the left side of the room and keep your left shoulder on the mat. Stay for 2 minutes and repeat on the left side.

Modifications: Don&#;t worry about having your knees touch the mat in this twist. It is more important to keep your shoulders on the mat. Use a block or two to support your knees if they are far away from the ground.

 

Savasana

yin yoga for beginners- savasana

  1. Stay on your back and relax everything down to the mat. Allow your feet to fall open, palms to face up, and close your eyes.
  2. Soften your breath and let everything relax. Stay for as long as you&#;d like.

Modifications: Roll up a blanket and place the blanket beneath your knees for extra support.

 

Pin this routine to save for the next time you practice!

Related Questions 

What is restorative yoga?

Restorative yoga is very similar to Yin Yoga, however, in Yin Yoga, yogis may feel a little more discomfort and intensity in the poses. Yin Poses open and passively stretch the body and while restorative yoga does the same, the poses can be less intense because total comfort in each posture is encouraged.

 What is fascia?

Fascia is mostly made of collagen and is a sheet of connective tissue beneath the skin that stabilizes, attaches, and separates your internal organs and muscles.

Mariel Reyes

Mariel is a writer and NYC-based yoga teacher. She has been teaching for a decade and is a life-long student of the ancient practice.

Sours: https://yogarove.com/yin-yoga-sequence-beginners/

Yoga flow sequence yin

This is a 45 minute yin yoga sequence which has been designed to help calm a busy mind and bring the energy down after an active day. This yin yoga practise is suitable for all levels and I will offer props for modifications. It’s great to add yoga props for more support and extra padding with blankets or cushions where needed.

This yin yoga class will allow you to wind down and reconnect with the body and tune in to what the body, mind and spirit needs. I hope you find this practise helpful and try to find a 7 or 8 out of 10 intensity, but make tweaks and adjustments to the poses as you feel necessary, to find that “goldilocks” spot.

In between the main postures there will be minutes for a rebound pose. This rebound pose can be whatever comfortable you like (Childs pose, lying on the belly or back, or even a comfortable seated position). the rebounds are important to observe how it feels to release in between each pose.Use a timer and if you have to use your phone for timing, pop it on FlightMode to avoid the temptation to reply to messages etc. There is a simple list of the poses and timings at the end if you would like some more simple instructions to this yin practise.

Let me know how to found it and tag me in your social media posts! @HMFYOGA

SOFT TADASANA (3 MINS)

Start standing with the feet hip width apart, knees soft, shoulders and arms relaxed. Close the eyes and take a couple of moments with the eyes closed, really feeling the earth beneath your feet. Think about bringing the energy down from the head/ mind, to the earth and feet.

Sours: https://hmfyoga.com/blog//10/9/evening-yin-yoga-sequence
Restorative Yoga Flow - No Props - 35-minute Class

by: Yuri Elkaim


25 Powerful Yin Yoga Sequences We Love (And Why)

It’s a yang, yang world in the Western practice of yoga.

From hatha to ashtanga, we see the fiery side of this ancient yin/yang symbol in nearly every popular yoga practice in the Western world.

Not that there’s anything wrong with this. In fact, yoga “flow” practices that focus on steadily moving from one pose to the next are beneficial for increasing flexibility, muscle tone, and mobility.

However, there is another side to yoga, just as there is another side to the yin and yang symbol.

Yin yoga, also referred to as “Daoist” yoga, involves sequences that go deep into the body’s tissues. The poses are often held for much longer than poses in hatha or power sequences, with the goal of accessing deeper connective tissues as well as connecting with a more meditative state.

What is Yin Yoga Good For?

Yin yoga is excellent for reducing stress and providing restoration for the body as well as the mind.

It’s also great for increasing mobility, circulation, and regulating energy flow throughout your body, as many of these poses target energy channels and meridians in a way that is similar to acupuncture.

If yin yoga has piqued your interest, give one (or a few!) of these sequences below a try. From prenatal yin yoga to yin yoga for athletes, we’ve rounded up the best sequences for any situation.

1. Beginner Yin Sequence

This yin yoga sequence is excellent for beginners, containing in-depth instructions and photos. It also contains openers for several areas of the body like the chest and hips, so you can touch on several muscle groups in one sequence.

This sequence doesn&#;t require any equipment other than your mat, making it a no-frills way to dip your feet into yin yoga.

Find the sequence here: Yogi Approved

2. Hip Opener Sequence

In this sequence, not only are each of instructor Nancy Nelson’s pose instructions explained in vivid detail, but she also provides background information on why the hips are such an important area to open in yin yoga.

You’ll gain new wisdom, such as why the hips are considered your “energetic placement for emotions,” all while sinking into a wide variety of deep hip openers.

Find the sequence here: Nancy Nelson Yoga

3. Heart Opener Sequence

A closed-off chest with rounded shoulders can signal more than just bad posture. It’s also the stance we come into when we’re experiencing grief, sadness, or even fear.

Coming out of this posture through a heart-opening sequence will help bring the mind and emotions out of grief and into a more open space, where the heart energy can flow freely.

This particular yin heart-opening sequence provides just enough chest opening, without going into deep backbends like some other sequences. The instructions are clear and the images pristine. Not to mention, most of these poses can be done without assistance from a block or other equipment, making it a perfect at-home sequence.

Find the sequence here: Dagmar Spremberg Yoga

4. Sequence for Digestion

This hour-long sequence is focused on toning the vagus nerve, which travels through your abdomen and regulates digestion and the stress response.

The poses here are also long holds, intent on activating your parasympathetic nervous system which tells your body it’s time to “rest and digest.” Use this sequence if you’re having trouble with digestion or anxiety.

Find the sequence here: Yin New Zealand

5. Liver Sequence

This video sequence takes you through a minute yin practice targeting the liver and gallbladder meridians, which are important detoxification channels for the body.

The poses are restorative and also help to encourage stillness and grounding.

Find the sequence here: Yoga Ranger Studio

6. Sequence for Stress

“This yin yoga practice is for my people who are stressed the bleep out!” &#; Candace, Yoga by Candace

Is there much else we need to know about this sequence?

All joking aside, this minute yin sequence is a time-efficient way to sink deep into an assortment of relaxing poses that will ease inner tension and anxiety. The length of the program also makes it a perfect “lunch-break sequence,” if you’re so inclined.

Find the sequence here: Yoga by Candace

7. Sequence for Tight Shoulders and Neck

This tight shoulders routine is excellent to perform at the end of the day to counteract the effects of hunching over a computer screen, driving, etc.

It offers modifications for the less flexible, as well as for those looking for a deeper stretch.

Find the sequence here: Yin Yoga

8. Sequence for Athletes

Athletes are mostly acquainted with the “go, go, go!” yang energy of competitive sports.

This one-hour video sequence offers balance by introducing the gentle yin energy, while also opening various tight areas common in athletes, such as the hips and glutes.

Find the sequence here: Heart Alchemy Yoga

9. Leg Sequence

This to minute sequence will leave no muscle unopened in your legs, making it great for runners, athletes, or even though who spend a lot of time sitting.

Each pose is illustrated with a photo and given a time limit, so you know exactly how long to sink into the poses.

Find the sequence here: Nancy Nelson Yoga

Sequence for Low Back Pain

When it comes to low back pain and yin yoga, it’s great to have an instructor walk you through the poses so that you know you’re performing them correctly.

This minute video yin sequence does just that, allowing you to relax deep into poses that relieve tension in the spine and low back.

Find the sequence here: Brett Larkin Yoga

Sequence for Runners

The best thing about this sequence (aside from the awesome name, below) is the fact that Rebekah is both a runner and a yogi, giving us firsthand experience as to what yin poses might be best for runners.

Expect detailed photos and descriptions, as well as a list of reasons why runners need to have  yin yoga practice.

Find the sequence here: Run Away From Zombies

25 Powerful Yin Yoga Sequences We Love (And Why)

Upper-Body Sequence

This upper-body yin video sequence focuses exclusively on easing tension in the neck, shoulders, and upper back.

Each pose is held for the average of 4 to 5 minutes and encourages extra softness, making it excellent for beginners.

Find the sequence here: Yoga with Kassandra

Restorative Sequence

This restorative yin yoga sequence is so restorative, it even includes pillows!

While there’s no sleeping involved, this is indeed a powerful sequence with detailed descriptions and photos that will have you feeling as refreshed as you would after your best night’s sleep.

Find the sequence here: The Journey Junkie

Prenatal Sequence

This prenatal sequence contains detailed descriptions of each pose alongside beautiful photographs. It focuses on easing the tension in the back muscles that most expectant mothers experience, and also on opening the hips in preparation for the big day.

Find the sequence here: Santosha Society

Knee Sequence

This knee sequence delves deep into the hips, hamstrings, and quadriceps, which can contribute to increased knee pain and pressure when tight or compressed.

This sequence also offers great photos, as well as time limits for its poses.

Find the sequence here: Elephant Journal

Spinal Sequence

This video yin spinal sequence is a minute blessing for those with back pain.

Prepare to be walked through a variety of poses that focus on reducing pressure on the spine and surrounding joints, all while cultivating stillness and becoming grounded.

Find the sequence here: Ekhart Yoga TV

Tight Hamstring Sequence

This minute video sequence is excellent if you’ve been feeling tight throughout your hamstrings from excessive sitting.

One of the great things about this sequence is that it focuses not only on the hamstrings, but also on the entire back of the body, so you can be sure any tightness contributing to your hamstring stiffness will be addressed.

Find the sequence here: Yin Yoga with Marianne

Quadriceps Sequence

While the goal of this sequence is to help you get into the tricky lotus pose, it features a great assortment of poses that really focus on loosening the quadriceps muscles.

Follow the entire sequence to open the entire leg area, or choose 2 to 3 quadriceps releasers for a targeted sequence.

Find the sequence here: Love Yoga Anatomy

Menstruation Sequence

This five-pose sequence focuses on releasing your lower body muscles (which can become tight and cramped during menstruation), and also cultivating emotional stillness.

If you typically experience cramps or stress during your cycle, give this sequence a try.

Find the sequence here: Natural Health Star

Sequence for Insomnia

If you’re having trouble falling asleep or staying asleep, yin yoga might just be your solution to coaxing your body to sleep.

This minute video sequence guides you through relaxing yin poses that can help tune your body into its natural circadian rhythms.

Find the sequence here: Sarah Beth Yoga

Energizing Sequence

Are you ready to harness the energy of the sun?

This invigorating sequence encourages you to practice with sunlight streaming in through your widnows, and to visualize solar energy as you make you way through an assortment of rejuvenating poses.

Find the sequence here: Yoga Journal

Kidney Sequence

This yin yoga kidney sequence stimulates the kidney and bladder meridians, encouraging efficient detox throughout the body.

Perform this sequence if you’ve been feeling “heavy” or feel the need to detox. Simply click on the pose for a photo example.

Find the sequence here: iHanuman

Seasonal Sequences

These seasonal sequences will help prepare your body for the changes each season brings. Just as what we eat varies with the seasons, so do these yin yoga poses.

Whether you’re looking to lighten up and bloom with a yin yoga sequence for spring, or go into a deeper introspection for winter and fall, these sequences will gently tune you in.

Find the sequences here: Nancy Nelson Yoga &#; Summer, Spring, Fall, Winter

Detox Sequence

Although this sequence is labeled as a spring sequence, it is perfect for anyone looking to detox their body and usher in fresh energy.

These poses target the liver and gallbladder meridians, which carry the heavy burden of removing toxins from our bodies.

Find the sequence here: Yoga Journal

Sequence to Boost Metabolism

This sequence also focuses on the liver and gallbladder meridians, but with the additional poses that help boost metabolism and increase the flow of qi through the body.

After all, when you remove the old, you make way for new energy to flow faster and more efficiently.

Find the sequence here: Mind Body Green

A Deeper Yoga Practice

If yang yoga is a free-flowing river or a slow-burning bonfire, yin yoga is a still, deep lake.

If you’re looking to sink deeper into a yoga practice, or perhaps balance your flow practice with some restorative sequences, you’ll find that yin yoga – and the above sequences – will get you there.

Find Relief from Stiff, Sore Muscles

Are your workouts – or maybe your desk-bound lifestyle – leaving you feeling beat up? There are some simple steps you can take to start feeling more mobile and less locked-up.

Get my 11 overlooked strategies to speed recovery, reduce stiffness, and help you feel unstoppable – for FREE.

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Sours: https://yurielkaim.com/yin-yoga-sequences/

Now discussing:

These Yin Yoga Poses Will Feel Soooo Good on Your Low Back

Get access to everything we publish when you sign up for Outside+.

If you&#;re struggling with a tight low back—whether it occasionally nags you during yoga class or regularly sidelines you in life—chances are you&#;ve tried any number of ways to understand and address it. Discerning the cause behind your discomfort along with an appropriate solution can take time and patience.

In the meantime, the quiet practice of Yin Yoga may help. With its long-held seated and reclined stretches, Yin may initially seem too simple, too straightforward, too passive to incur change for the better. Yet more and more people are reporting that it&#;s brought both physical and emotional relief to their everyday life.

Learn more about Yin Yoga

What is Yin Yoga?

Yin Yoga, which targets the lower body, is a relatively recently developed style of yoga that&#;s based on the principles of traditional Chinese medicine as well as contemporary science. Developed in the &#;70s, Yin has only recently gained traction in mainstream yoga studios.

Unlike the stretches you were taught during gym class back in elementary school that were unduly intense, Yin Yoga poses require your muscles to remain relaxed during the stretch. This ensures that you instead stretch your connective tissue, also known as fascia. Connective tissue comprises dense fibers that surround muscles and create a framework for organs. These fibers literally form a network in the body, and they become less pliable with time, resulting in the decreased mobility many people experience with aging. Connective tissue requires different conditions than muscles for release and lengthening, and these conditions form the basis of Yin Yoga. The regular practice of Yin has been shown to have a positive effect on the range of motion in joints, and proponents of Yin report they no longer experience backaches in the morning if they routinely stretch.

On an energetic level, you could liken practicing Yin Yoga stretches to doing an acupuncture session on yourself, says yoga teacher Sarah Powers, who has taught Yin Yoga with Paul Grilley and co-founded the Insight Yoga Institute, which integrates elements of Buddhism, Taoism, and psychology. Yin yoga postures and sequences strengthen energy channels, known as meridians in traditional Chinese medicine and nadis in yoga, by enhancing the flow of prana (life force) in places where energy often stagnates. This ultimately supports your organs, immune system, and emotional well-being.

The three conditions for any Yin Yoga pose

There are three essential principles to consider as you stretch in the style of Yin:

1. Come into the pose to an appropriate depth—and don&#;t go past it

&#;Come to your edge,&#; is a common refrain among Yin Yoga teachers and a core tenet.  What this means is allowing the stretch to happen by releasing into it rather than forcing the stretch by engaging your muscles. &#;Yin Yoga deliberately targets the deeper connective tissues,&#; says Powers on YinYoga.com. &#;To be most effective we want the muscles to be relaxed. If the muscles are&#;active they will tend to absorb most of the tension of the stretch.&#;

2. Remain still

Let yourself be still, as you would during meditation. &#;Every time you come into a pose, go only to the point where you feel a significant resistance in the body,&#; explains Powers on YinYoga.com. &#;Don’t try to go as deep as you possibly can right away. Give your body a chance to open up and invite you to go deeper. After thirty seconds or a minute or so, usually the body releases and greater depth is possible. But not always. Listen to the body and respect its requests.&#;

3. Stay in the pose for a length of time

Yin Yoga poses generate significant physiological changes in response to a stretch, yet this happens only if the pose is maintained for a certain duration of time. Yin poses are typically held for minutes.

What are the other benefits of Yin Yoga?

When you remain in a stretch for longer than you&#;re accustomed, it can be a struggle not just for your body but your psyche. Yin stretches condition you to stay still and be present with the sensations that can arise rather than distract yourself by moving into the next pose. &#;It trains you to become more comfortable with discomfort instead of becoming alarmed,&#; Powers says. &#;It marries meditation and asana into a very deep practice.&#; The quiet, motionless state brought about by Yin has been likened by many to meditation and can bring a similarly calming effect.

Yin can complement, rather than replace, your existing yoga practice. Powers teaches Yin along with what she refers to as Yang, or her version of vinyasa (flow) yoga. She encourages students to practice Yin before or after a regular routine or as a stand-alone sequence at least two to four times a week. Incorporating Yin into your routine can even enhance your ability to access more challenging yoga poses in your other classes. &#;You&#;re conditioning the tissues to become more elastic, so practicing has a cumulative effect,&#; she says. &#;The more you do it, the more you&#;ll want to do it.&#;

A Yin stretching sequence for the low back

The Yin sequence that follows targets the lower back and balances what traditional Chinese medicine refers to as the kidney meridian. Tension held in the low back can block the flow of energy in organs situated nearby, including the kidney and adrenals. &#;When kidney chi [energy] is revitalized, you&#;ll feel vibrant,&#; Powers says.

If you can, remain for 3 to 5 minutes in the pose. Pause for a few moments in a neutral position, or with a straight back, after each pose. You may want to have within reach a folded blanket or towel and a bolster, cushion, or pillows to support your hips or head so that your muscles can remain relaxed rather than strain to come into a pose.

Butterfly Pose

Sit on a blanket or cushion. Shift your weight forward, on the front edge of your sitting bones, bring the soles of your feet together and slide them away from you to form a diamond shape with your legs. Let your knees fall out to the sides like butterfly wings. Fold forward from the hips to your appropriate edge, then relax your upper spine and let it round. Relax your shoulders and neck and let your head fall toward the arches of your feet. You can cup your head in your hands while your elbows rest on your feet or, if your chest is lower, you can rest your head on your stacked fists. After minutes, inhale as you slowly lift your chest. Stretch your legs forward and lean back on your hands.

Saddle Pose

Sit on your shins and lean back on your hands. If the stretch feels intense on your knees, skip this pose. If you feel too much pressure on your ankles, place a folded towel or blanket underneath them. Slowly lower yourself onto your elbows or upper back, keeping your lower back in an exaggerated arch and, if need be, allowing your knees to spread apart. If your thighs (quadriceps) feel strained, rest your shoulders and head on top of a bolster, cushion, or folded blanket.  To come up, place your hands where your elbows were, engage your abdominal muscles, and inhale as you slowly lift yourself.

Sphinx Pose

Lie on your belly with your legs stretched behind you. Place your elbows on the floor, shoulder-distance apart and about an inch or so in front of your shoulders. You can rest your hands on the mat or cross your forearms and gently grasp opposite elbows. Rest here, without slumping into your shoulders or lifting them. Let your belly drape toward the floor as you relax your glutes and legs. If you feel a strong sensation in your low back, engage your outer buttocks and inner legs for all or part of the stretch to lessen it or skip this pose.

Seal Pose

This pose is similar to Sphinx but creates more of an arch in the lower back. Begin in Sphinx, then prop yourself up on your hands with your arms straight ahead. Slide your hands out about 4 inches in front of the shoulders and a little wider. Turn the hands out slightly, like seal flippers. Distribute your weight evenly across your hands to avoid stressing your wrists. If it&#;s tolerable, relax the muscles in your buttocks and legs. If not, contract them from time to time to relieve the intense sensations. Your ability to remain relaxed in your muscles may take a few months of practice. Be patient but do not remain in the pose if you feel sharp sensations. On an exhalation, slowly lower yourself down. Remain still and breathe into your spine as you rest.

Balasana (Child&#;s Pose)

When it feels appropriate, from Seal pose slide your hands beneath your chest and, on an inhalation, slowly lift your upper body away from the floor. As you exhale, bend your knees, slide them a little wider than your hips, and draw your hips back toward your heels into Child&#;s Pose.

 

Half Lateral Dragonfly

Half Dragonfly Pose

From Child&#;s Pose, shift your weight onto one hip and sit on a blanket or cushion with your left leg outstretched and the sole of your right foot pressing into your inner left thigh. Move your right knee back a few inches, toward the wall behind you. If your bent knee doesn&#;t rest on the floor, you can place a folded blanket, cushion, or pillow under it to help with comfort. As you exhale, bend your spine over your straight leg, placing your hands on either side of it. Do the other side before moving on.

 

Dragonfly Pose

After you&#;ve done Half Dragonfly on both sides, bring your legs wide apart, exhale, and bend forward from the hips. Place your hands on the floor in front of you, or rest on your elbows or on a support like a bolster, pillow, or folded blanket. If it feels natural, come all the way down onto your belly. If your knees feel unstable, back off by lifting the chest a little and engage your quadriceps from time to time. Attempt to hold this pose for 5 minutes or more.

Caterpillar

Gently bring your legs back together. Bend forward at the hips, curving your spine into a forward bend. If you have sciatica or if your hips tilt backward, instead lie on the floor with your legs up the wall. Your hands can rest wherever comfortable, whether alongside your legs or closer to your feet.

Savasana (Corpse Pose)

Come into Corpse Pose with your arms angled out at your side, palms facing up, or your hands resting on your abdomen. Let your legs be slightly wider than your hips and relax your butt, legs, and feet. Invite ease and complete relaxation into your mind and body.

See also:

Why Yin Yoga Could Be the Refresher Your Practice Needs

3 Yin Yoga Moves for Better Sleep

10 Reasons to Make Time for Yin Yoga Even When You&#;re Busy


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Sours: https://www.yogajournal.com/poses/sweet-surrender-2/


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