Y I N Y O G A S E Q U E N C E / H E A R T & H I P S

Y I N  F O R  T H E  W E E K E N D

Are you ready for some Yin home practice this weekend? 

Here is a lovely wee practice just for you to enjoy. As always keep it simple, go through each shape and adjust to what works for you. Remember there is no right way to practice, just listen deeply to what is happening on the inside – in that body of yours ๐Ÿ™‚ it will guide you well. 

1) Melting Heart – God what a pose. Here you will be opening the shoulders, put a blanket under your knees (๐Ÿ˜ฆwhat was I thinking??) Also if you start to get a build up of compression in your lower back, engage a little into your pelvic floor and see if that helps.

Gem Maryan Melting Heart Pose Yin Yoga

 

2) Sphinx – another shoulder one – you might feel some heat here. Also again a nice lovely build up of compression in the the lower back (its the yin tissues we are working here: ligaments, tendons, joints, bones) they love a gentle pressure applied over longer periods of time to make them strong) obviously if pain arises then lower the upper body slightly and rest your forehead on your forearms. 

Sphinx Pose Yin Yoga

3) Deer Pose – This is a great alternative to Swan / Pigeon especially if you are really tight in your outer hips or you have knee issues. Sit on a block or some pillows to create some more space in the pelvis for that back leg (which is internally rotated) Support under the knee and try to keep the weight back so you don’t feel huge pressure through the upper body. 

Deer Pose Yin Yoga Sequence

4) Childs Pose – Need I say more?!. If this is not accessible to you because of knee issues; you can lay on your back and hug your knees to your chest or lay on your side in a fetus shape and hug in. Focus the breath deep into the lower back – imagine it expanding with each inhale. 

Yin Yoga Sequence Childs pose

5) Twisted Roots – I love twists! they are tremendously therapeutic for the spine and nervous system. Do a twist which feels right for you… support under the knees or in-between the knees so the opposite shoulder can relax. 

Twisted Roots Yin Yoga

R E L A X – you deserve it ๐Ÿ™‚