YIN YOGA EXERCISES
Deep stretches and meditative breathwork are the cornerstone of any good Yin practice. While many asanas (or poses) focus on muscular development, Yin poses focus on bones and connective tissues, like your joints and ligaments. This practice focuses on the energy flow within us (or Qi), allowing us to clear any blockages that are preventing us from being in good health. Unlike flow or power, this Yoga holds poses for a lengthened amount of time (sometimes 3 or even 20 minutes), with the goal of increasing flexibility through deep stretches and oxygenating your body through deep breaths. This Yoga is perfect for reducing stress, weekly recovery between strength training, and restorative movement for any chronic conditions (like arthritis) or injuries. Because you need to stretch deeply, think comfort first for your outfit.
This is the perfect series to do in the evening to slow down the body. You can find the transitions into the position and the actual pose. Hold every pose for at least 3 minutes, preferably 6.
Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward, and interlace your hands. Release the hands, grab your block. Place it under the sacrum and release your arms to the side. If it feels ok, you can straighten your legs.
Lay straight down on the mat. Bring your left knee to a 95 bend over your chest, and slowly, place it over your right leg. Extend the left arm to your side, repeat on the other side.
Place a block under your upper back, between your shoulder blades. Use your hands to slowly lower yourself down onto the block. Extend your legs and arms. If it feels alright, grab hold of your opposite elbows.
Place a bolster under your lower back. Slowly and controlled, lift up your legs. Let your arms lay on the sides and relax into the position.