Yin Sequence | Gentle Full Body
Hello yin friends!
Well it’s been a while. I’m really eager to be back and sharing some yin-spiration with you consistently. I’ll work on filling my schedule with some upcoming posts. Drop any sequence or topic requests down in the comments below if you have them!
This sequence was born out of wanting to care for my body in all the gentle, subtle ways. I hope you love it and find nourishment within. If you’d like to do the full guided class with me, it’s available in my Youtube Membership.
What you’ll need:
2 Yoga Blocks
Bolster
For today’s practice, do your best to move as slowly and mindfully as you can. Approaching, settling into and exiting the poses without a rush. You’ve already set this time aside, so take away the agenda and allow yourself to just be here.
Sukhasana / any comfortable seated position (3 min)
Starting seated. Take a a moment to settle into your breath. Allow your body to nestle into the pull of gravity, the textures supporting you, the air around you. As you breathe, simply acknowledge any parts of you that are asking for your attention. Not only noticing the big and bold sensations but also the more quiet requests from your body and mind. Keeping this version of you in mind as you practice and how you will honor yourself today on the mat.
After a few moments in stillness, add in some gentle swaying of the head, neck and upper body to initiate the time. As you are ready to transition, bend the knees and windshield wiper the knees side to side, stretch out your legs, etc. to prepare for the practice.
Half Seated Saddle - optiont to recline (5 min)
Start to position your hips on your two blocks. Bend your right knee and take the top/ inner edge of the foot to the floor for half saddle. The other leg can stay bent or extend toward straight. Stay upright and take the time to let your knee/ankle/low back get adjusted to the shape. As you feel ready, you can remove one of the blocks…then perhaps both of the blocks to a seat. Whenever you feel you’ve lowered enough - stay as you are. Do not push past the edge of your sensation. Remember - today we’re moving with ease not ego in the driver seat.
Stay upright or start to lower back to a prop or the floor if and when you feel ready. If your low back is pinching a bit, adjust your tailbone more under and forward to alleviate the tension there.
When time is up, take a moment to rebound and then move to the other side of the pose.
Sphinx (5 min)
Make your way to a prone position on your belly. Take a moment to connect with the pull of gravity drawing you in. When ready, begin to rise up to the forearms. Adjust them so they’re under the shoulders (instead of behind) so you are nice and supported upright here. If the pressure is too much, inch the elbows out wider or further in front of you.
The head can stay elevated, rested to a block or you can let it hang gently toward the floor.
Before exiting the pose, take your legs out wider than the mat as pictured below.
Prone Butterfly (3 min)
Rest the head down to stacked palms and when you’ve allowed the body to rebound a moment, begin to bend the knees and connect the feet together. You may need to adjust the knees in or out until the tension feels right for you. Let gravity do the work to open the hips here.
Push back to childs pose to rest for a moment before moving onto the next posture.
Swan (2 min) to Sleeping Swan (5 min)
From childs pose, draw one leg forward for swan. Position your torso upright to start the posture. Breathe here for two minutes.
When you’re ready, start to lower down at the pace that feels gentle and right for you today. You can add a twist if you’d like but try to avoid rushing past what you’re feeling in the pose. Take more time than usual to sift through the goodness.
Supported Caterpillar (5 min)
Make your way up to a seated position. If you’d like, place your bolster or rolled blanket under the knees. Start to round and release forward over the legs. Take your time to rest into the sensation.
Savasana (5 min)
Transition now to your back or whichever position is most comfortable for your final rest. Utilize any props you like to have for comfort and support.
Namaste