Yin Yoga is a superb and delicate option to slowly get up the physique. By holding passive poses, that permit gravity to do the work and never push your self past your attain.
Bear in mind these rules as you follow yin: Discover your edge. Be nonetheless. Maintain the pose.
The 5 pose sequence outlined beneath (with sides repeated) is nice for all ranges. I counsel holding every pose for about 3 minutes.
Whereas no props are required, you may be happy to make use of any that make your physique really feel supported and with ease.
1. Ahead Fold – Sit cross legged, with proper shin in entrance of the left. Crawl the fingers out in entrance and fold all the way in which down. Soften the top and chest to the mat. Or keep up on the forearms or fists if extra accessible. Try to preserve the hips heavy.
2. Deer Pose – Preserve the best leg the place it’s. Convey the left leg again behind you. Align the left knee with the left hip and foot again behind you. Roll the best hip again. Convey the fingers behind you, at a forty five diploma angle. Strolling them extra in direction of the again proper nook of the mat. Launch any pressure within the jaw or shoulders.
3. Caterpillar Fold Variation – Convey the left heel in a bit nearer. Lengthen the left leg out in entrance of you. If an excessive amount of, convey the left foot inside the best leg. Fold ahead passively, softening as you maintain the pose.
Repeat 1-3 on the opposite aspect.
4. Sphinx – Come to stomach. Bringing forearms to the bottom. Stretching the legs again behind you, hip width aside. Push into the tops of the toes. Opening via the chest. As a substitute of specializing in top, concentrate on size. Press the shoulders down and away from ears. Push the pubic bone into the mat.
5. Broad Legged Baby’s Pose – Push again. Convey the large toes collectively and take the knees aside, as large as you want. Fold down, stretching arms ahead. Melting the chest. Urgent hips to heels.
These poses come from a 30 minute morning yin yoga follow I shared just lately.
Kassandra
