![]() (this can be an alternative to dragon pose, as it targets the groin of the leg drawn in, and can stimulate the hip flexor of the extended leg)ġ0 (1) Release. Place a bolster under the sacrum and draw the right leg in, holding the outside of the foot as shown, or catching hold of the knee. The sensation may be felt along the inner lines of the legs or along the backline of the body.ġ0) 1/2 Stirrup on Bolster. After the lateral positions to the right and left, allow the upper body to fold forward, resting the palms, forearms, or torso on the floor. Take the legs wide and let the right arm rest on the ground or elbow up on a prop, supporting the head, as shown, with the left arm draping overhead to invite sensation along the left side of the trunk. Play with the angling of the feet (turned out or neutral), and rest on the forearms, or as shown in 7(b), bring the chest to the floor.Ĩ) Dragonfly side body. Take the knees wider than the hips and draw the hips forward of the heels to target the inner lines of the legs. Upon releasing, be sure to hug knees to the chest for a minute or two.ħ(a) Frog. Avoid this pose if there are any issues with the cervical spine. Hands can be placed on the lower back or clasped as shown. Feet may touch the ground or hover in the air. Lie on the back and swing the legs overhead. Sit on a blanket if there’s a tendency to roll back on hips, and try supporting knees with a rolled up blanket if there’s too much resistance in the backs of the legs.Ħ) Snail. Extend the legs and fold the upper body to any degree. Fold the upper body over the thighs with the hips settled toward the heels. This can increase spinal extension and could bring more sensation.Ĥ) Tadpole. Variation B shows the hands being brought closer to the body. Transitioning from Sphinx, fully extend the arms, moving the hands toward the body any amount that allows for an appropriate amount of sensation to the lumbar spine. The Head may be kept in a neutral position, fall forward, or rest on a block.ģ(a) Seal. Place the elbows under the shoulders, keeping the legs relaxed. Let the feet be further away from the hips, and incline the body forward.Ģ)Sphinx. From a seated position, draw the soles of the feet together, allowing the knees to go wide. Postures can be held anywhere from three to even 20 minutes, but start with a time frame that makes sense for you, honoring the foregoing tenets.ġ)Butterfly. Third, yin postures are held for longer periods of time. Do be sure to change the angle of the pose to accommodate for any release, or to back away from a sensation that becomes too intense. Keep in mind, you are not fixed in a single spot for the duration of the pose. With the muscles relatively relaxed, the stress will transfer to the denser connective tissues. The sensation should be no more than a mild, dull ache, and not gravitate toward anything sharp, stabbing or burning. First, we come into a shape and go to the first point of resistance, and from that mild “edge” of sensation, observe what is being felt. There are four main principles of Yin Yoga. These poses can be practiced sequentially as outlined or can be “cherry-picked”, by selecting a few postures to practice each day. WINTER SOLSTICE YIN YOGA SEQUENCE FULLPostures that encourage full circulation of the backline of the body especially the spine and the lower back around the kidneys, will help replenish our vital energy. According to Traditional Chinese Medicine (TCM), water is the primary element of winter, and this month’s sequence is designed to target the kidneys and urinary bladder by stimulating the meridians that run down the front and back of the spine, as well as down the back of the legs and up the inner thighs. While our tendency may be to hide under a blanket until spring arrives, our yin yoga practice can replenish and revitalize the body, and help to find harmony with this cold, dry season. ![]()
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