Yogi's Tip

The goal of a yin yoga practice is to stretch the body's deep connective tissues, ligaments, and fascia. This style of practice uses long holds in poses to increase joint flexibility, self awareness, and meditation. Use a stopwatch or timer to aid you in the deep yin holds for this practice. Enjoy!

 

A.

Child’s Pose
Bring your body into Child's pose, taking the knees out as wide as your yoga mat. Press back into your toes and extend arms in front of body. Stay here for 5 minutes.   
 
B.
Head to Knee Pose

In a seated pose, rest the sole of your right foot lightly against your inner left thigh. As you inhale fold over turn the torso slightly to the left, lifting the torso as you push down and ground the inner right thigh. Line up your navel with the middle of the left thigh, as you exhale extend forward and bend your elbows out to the sides lifting them away from the floor. Stay here in this pose from 3-5 minutes. Repeat on the opposite side for the same duration.
 
C.
Forward Bend
Extend the legs on your mat sitting upright. Take a deep inhale and gently begin to drape the body over the legs on the exhale. Use the breath as you go deeper, when you inhale extended upward, as you exhale extend forward and down towards the floor. Stay here for for 5 minutes.
 
D.

Plow Pose
Lying on your back, simply draw your legs over your body and slowly lower your toes to the floor above your head. Try lift your thighs and tailbone up towards the ceiling. Release your hands and stretch the arms around behind you on the floor.  Try to clasp the hands and press actively down to support your body as you lift your thighs up to the ceiling. Body weight is held in the shoulders and out of head and neck for the duration of the pose. Stay here for 5 minutes or as long as you are comfortable and you feel no pressure or pain in the neck. Slowly roll down to rest on your back with the eyes closed for 1-3 minutes feeling the effects of the posture.

 

E.

Savasana 
On your back or supported with props for your level of comfort, begin to close the eyes and relax the breath. Progressively go through the body relaxing and releasing with each exhale.  Stay here for at least 10 minutes or as long as you wish. To come out roll off to your side coming to a seated position and taking a few breaths, noticing the difference in your internal state.
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