Yin
Purpose of yin is to counteract all our yang movement in daily life.
Anything moving is yang; yin is stillness.
Yin yoga also gently stretches connective tissue/fascia in the body (the “saran wrap” of our bodies). As we age, this connective tissue shrinks and tightens (why people shrink as they age). Gentle, slow stretching of this tissue can help us keep our mobility and length as we get older.
The intention in yin yoga is to find stillness; resist the urge to fidget or move around.
Breathe deeply and direct exhale to the place of the most tension.
Sample Yin Sequence #1
Supported Shoulder Stand or Supported Bridge
Dragonfly
Dragon, Sleeping Swan (on each side)
Sphinx
Deer (on each side)
Reclining Butterfly on Bolster
Savasana
Sample Yin Sequence #2
Quarter Dog (on each side)
Sphinx
Child’s Pose
Shoelace (on each side)
Caterpillar
Elevated Twist (on each side)
Savasana
Sample Yin Sequence #3
Supported Shoulder Stand (legs strapped on bolster)
Dragonfly
Square/Firelog (on each side)
Sphinx
Reclining Half Moon (on each side)
Savasana
Cat Pulling Its Tail
Alignment Cues:
Stretches:
Child’s Pose (Supported)
Alignment Cues:
Stretches:
Deer
Alignment Cues:
Stretches:
Dragonfly
Alignment Cues:
Stretches:
Elevated Twist
Alignment Cues:
Stretches:
Half Saddle
Alignment Cues:
- sitting upright, keep knees close together as you bend one leg back
- foot of the bent leg is next to the hip (not under the pelvis)
- be sure the top of the foot (of the bent leg) is on the floor, not the side of the foot
- as you recline backwards, scoop the pelvis under (sit bones point towards knees instead of the floor) to take the compression out of the lower back
Stretches: quadriceps and hip flexors of the bent leg
Quarter Dog
Alignment Cues:
Stretches:
Resting Half Moon
Alignment Cues:
Stretches:
Saddle
Alignment Cues:
- sitting upright, keep knees close together as you bend both legs back
- feet are next to the hips (not under the pelvis)
- be sure the top of the foot is on the floor, not the side of the foot
- as you recline backwards, scoop the pelvis under (sit bones point towards knees instead of the floor) to take the compression out of the lower back
Stretches: quadriceps and hip flexors
Seal
Alignment Cues:
Stretches:
Sphinx
Alignment Cues:
Stretches:
Supported Shoulder Stand
Alignment Cues:
Stretches:
Waterfall
Alignment Cues:
Stretches: