![]() Press into the bolster to lift the hips off the heels. Sit on the heels to begin and place your hands on a bolster behind you. This is not a yin pose - only hold for about 5-8 breaths. Take a stretch in downward facing dog before coming into the next pose. Stay here for 10 deep breaths then swap to the other side. Keep the left hand on the floor, or wrap it behind. Then walk the hands over to the left and take the right hand under the left arm, resting the right shoulder and ear to the floor. Walk the hands out in front for the first 5 breaths, lengthening both sides of the torso. Take a wide knee child's pose position - knees wide with big toes touching. Rest on the belly before coming back into a child’s pose for 1 minute. Not sagging into the shoulders, allow a gentle active lift of the front spine and the chest. Laying down on the belly, place the elbows underneath the shoulders and the forearms parallel (if this is too strong into the sacrum and lower back, take the elbows further forward or lie on the belly with the head resting on the hands). Use this pose to let go of any unnecessary holding of tension in the body and mind, breathe it out. Focus on the expansion of the breath into the front, side and back ribs. Walk the hands forward and draw the chest toward the floor, allow the forehead to rest on the floor or a block. Rest in child's pose.Ĭome into table top position, knees directly under the hips. Stay for another minute before releasing and swap sides. With each breath feel an opening of the ribs and chest toward the right as you breathe deeply into the right side ribs. Then take the right hand and reach up toward the ceiling, taking the hand over towards the left. Try to find even balance between the sit bones (sit on a blanket if the hips feel very uneven). Stay for three minutes.īend the right leg and place the right foot beside the left knee, the left foot alongside the body. Focus the breath into the back of the heart space, expanding between the shoulder blades on each in breath. ![]() It’s all about breathing (please breathe!) and sinking in little by little.Come into a seated position with the soles of the feet touching and round through the back to bring the head toward the feet. There’s no destination, so go slow and don’t push yourself. In a Yin pose, you always want to let go softly, over time and sans force. Using blankets and pillows helps to support the body so that the pose really works for you. Even if you don’t physically fall much deeper into the pose, you’ll probably still notice that nice energetic feeling of release from holding the pose for some time. Deep connective tissue needs time to lengthen and release. Yin poses are usually floor-based and held for three to five minutes (or more if you’re feeling able). In case y’all didn’t know, Yin is about moving past the muscles and instead focuses on releasing those deep nooks and crannies – the ligaments, tendons, joints and even realigning the bones. ![]() That feeling of sinking in, breathing through the release and going deeper physically and emotionally is really second to none. Man, I love the silence and the inward-turning nature of a solid Yin pose.
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