YIN YOGA POSES
- Find your edge, where you can stay and breathe: Go into all poses slowly and carefully - you don't want to pull or stretch too far.
- Practice on being still: Try to consciously release tensions and stay in every position. Time and gravity helps to soften your connective tissue.
- Progress slowly: Start to hold each position for 2-3 minutes and then make that into 5 minutes over time.
- After you have finished your positions, try to finish the session by laying down i savasana (laying down on your bacl) for 5 minutes.
1. Thunderbolt pose - toe squat
Start by sitting down in a toe squat, lower your knees toward the floor. Your hands should be rsting on your thighs, keep your heels together. This is an effective stretch that increases flexibility and blood circulation in your toes, footpad and lower legs. Hold the position for 1-3 minutes.
2. Bound Angle Pose
Sit down on the mat, you can sit on a blanket if you want to. Bend your knees and keep your footpads together, let your knees fall down at the sides. Breathe in, make your back tall and relax, bend forward. Round your back and let your hands rest free on the sides, alternative you can rest your head on a block or a bolster. If needed, place a support under your thighs. Hold for 3-5 minutes, this will stimulate organs such as stomach, kidneys and lungs. Softens your shoulders, chest, neck and gives flexibel hips.
3. Half saddle pose
Bend left knee and angle your foot backwards. The top of your foot should be in the mat and toes pointing backwards, the inside of your heel should be trying to connect to your hip. Bend backwards and lean on your hands, or if possible your under arms, you can also lay down on a bolster or on the floor depending on how flexible you are. Place your arms out in the sides with your palms facing up. Hold for 2-4 minutes, your physical focus should be om your thighs, hips and ankles.
4. Pigeon pose
From all fours move your right knee forward towards the back of your left wrist. Try out where it feels ok to place your leg, higher up gives a more intense feeling but it shouldn't hurt in any manner. Remember that this is Yin Yoga, so make sure to find a place where you can breathe. If you want you can place a blanket under your seat or hips, to release tension and make sure to come deeper into the position.
Bend your upper body forward over your bent leg. You can use your hands as support och lay down on a bolster or on the mat.
5. half shoelace pose
Sit down at the floor or on a pillow and stretch one leg infront of you. Bend your other leg and place that above the stretched leg. Breathe in, make your back tall, breathe out and bend forward. Stay there for 10 deep breaths or longer.
Tip: Sit on a high pillow if the stretch gets too intense directly on the floor. You can also place a bolster or a block between your forehead and knee to relax and stay longer in the pose. Prefarrably for 3 minutes per leg.