Introduction to Yin Yoga Sequence
This introductory flow gives you a nice, whole-body massage. It’s a perfect start to your yin yoga exploration, and hopefully will spur you on to trying all the flows in this section.
Start by lying in Savasana, Corpse pose. Relax with your palms up and breathe. Feel your weight, soften your jaw and sense through your body.
Start by lying in Savasana, Corpse pose. Relax with your palms up and breathe. Feel your weight, soften your jaw and sense through your body.
After a few minutes, put your right hand onto your heart and your left hand onto your belly button.
As you breathe in deeply, extend your belly button until it is above your heart. Now breathe out slowly. Try this for eight to ten breaths.
As you breathe in deeply, extend your belly button until it is above your heart. Now breathe out slowly. Try this for eight to ten breaths.
Reclining Butterfly
Three minutes
This is a nice pose that takes the pressure off your hips and knees, reducing the chance of chronic pain in those areas.
To come out of the pose, bring your hands down by your sides then push your knees together, using your hands if you need to. Rest in this position before you try the counterpose.
Counterpose: Teepee or Window Wipers.
This is a nice pose that takes the pressure off your hips and knees, reducing the chance of chronic pain in those areas.
To come out of the pose, bring your hands down by your sides then push your knees together, using your hands if you need to. Rest in this position before you try the counterpose.
Counterpose: Teepee or Window Wipers.
Sphinx/Seal
Three minutes
Restore the natural curvature of your spine and keep your lower back healthy with this gentle stretch.
To come out of the pose, simply lie back down. Enjoy a rest with your head on one side before you do a counterpose.
Counterpose: Flapping Fish/Child’s pose. Stay in either of these poses for a few minutes to enjoy the stretch.
Restore the natural curvature of your spine and keep your lower back healthy with this gentle stretch.
To come out of the pose, simply lie back down. Enjoy a rest with your head on one side before you do a counterpose.
Counterpose: Flapping Fish/Child’s pose. Stay in either of these poses for a few minutes to enjoy the stretch.
Caterpillar
Four minutes
This excellent hamstring stretch is also good for stimulating the deeper tendons and the tissues around your spine and abdominals.
If you feel that this pose is a bit too much for you, lie on your back with your legs up a wall.
To come out of the pose, use your hands to push yourself up.
Counterpose: Lean back and move your feet from side to side to loosen up your hips, or do Window Wipers. Try for ten on each side.
Remember. Let gravity do the work, not your muscles.
This excellent hamstring stretch is also good for stimulating the deeper tendons and the tissues around your spine and abdominals.
If you feel that this pose is a bit too much for you, lie on your back with your legs up a wall.
To come out of the pose, use your hands to push yourself up.
Counterpose: Lean back and move your feet from side to side to loosen up your hips, or do Window Wipers. Try for ten on each side.
Remember. Let gravity do the work, not your muscles.
Dragon
Three minutes each side
A great hip and groin opener, Dragon poses help target your hip flexors and quads in your back leg.
When you’re ready, push back with your hands, or come into Downward Dog.
Counterpose: Move your spine gently backward and forward from Tabletop.
A great hip and groin opener, Dragon poses help target your hip flexors and quads in your back leg.
When you’re ready, push back with your hands, or come into Downward Dog.
Counterpose: Move your spine gently backward and forward from Tabletop.
Supine Twist
Three minutes
A great tension releaser for your spine, lower back, and neck. It stretches the obliques, glutes, hips, and IT band.
Counterpose: Do the other side.
A great tension releaser for your spine, lower back, and neck. It stretches the obliques, glutes, hips, and IT band.
Counterpose: Do the other side.
More Sequences To Try
List of Services
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Introduction to Yin Yoga SequenceIntroduction to Yin Yoga Sequence
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Asymmetric Poses For A More Symmetrical BodyAsymmetric Poses For A More Symmetrical Body
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Aching Shoulders & SpineAching Shoulders & Spine
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For Relieving Stiff Backs And SciaticaFor Relieving Stiff Backs And Sciatica
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For GolfersFor Golfers
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For Walkers & HikersFor Walkers & Hikers
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For Better SleepFor Better Sleep
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For Healthier Knees And HipsFor Healthier Knees And Hips
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A 30-Minute Sequence For Improving DigestionA 30-Minute Sequence For Improving Digestion
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For SkiersFor Skiers
