Stretch your arms out in front and rest them gently anywhere that feels comfortable. See also Get Unstuck: Yin Yoga to Reverse Winter Stagnation Tadpoleįrom tabletop, take your knees wide enough so there is a gentle tension in the inner thighs and draw the hips back toward your heels (similar to wide-legged child’s pose). Try alternating between flexing and pointing each ankle and circular movement (both clockwise and counter-clockwise)) When you are ready to come out, lower your knees and walk your hands forward toward a tabletop position.
Breathe deeply into the sensations while accepting the experience to be as it is-without needing to control or change it. Try and be mindful of relaxing your neck, shoulders and jaw. You should feel a moderate to intense stretch through the top of the foot, ankle and shin. See also 4 Tenets of Yin Yoga Ankle StretchĪgain from a kneeling position (with the toes untucked this time), start to walk your hands behind you, lifting your knees off the mat any amount. Take as much time as you need before moving into the next shape.
Move slowly to allow your body to adjust. When you are ready to release the posture, lean forward into your hands, untuck your toes and mindfully draw the tops of your feet onto the mat. By stretching the soles of our feet, we awaken the entire body and stimulate almost every meridian point. You may also consider using blocks under your hands and leaning forward in order to lessen the intensity. If you knees are sensitive, use a blanket or bolster for extra cushioning. Once you have arrived and feel grounded, let’s begin.įrom a kneeling position, tuck your toes under and draw your weight back, encouraging your hips to release toward your heels.
Close your eyes and allow yourself to become more present with each cycle of breath. Starting in a comfortable seat, take a few deep, clearing breaths. As you inhale, take in the warmth and nourishment, embodying an overall sense of vibrancy. With each passing exhalation, invite a sense of softening in order to let go of mental and physical tension. This practice is all about embracing the opportunity to shed old unwanted layers and making a conscious choice to begin again. The following yin yoga sequence focuses on the Liver and Gallbladder Meridians, which support the body’s natural digestive and detoxification functions. Just as nature enters a cycle of renewal, growth and expansion-so does the energy within us. In spring, those aspects of us that have been dormant over the winter months begin to awaken. To learn more or to register for a training, please select the appropriate course in the calendar below.Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! This is a $200US value, but you get it for $0!
SPRING YIN YOGA SEQUENCE PLUS
March 6 – 12, 2023 In-Person: The recordings of this course are availableīONUS! All students registering for these trainings will also get a free one-year subscription to the weekly Welcome to the Yinside classes with Bernie plus access to the archives of all past classes. Your teaching of all styles of yoga will be affected through many “Aha!” moments.
SPRING YIN YOGA SEQUENCE HOW TO
You’ll also dive deeply into the practice, learning how to safely do yin yoga as well as teach it to others. Bernie Clark and Diana Batts will guide you through the theory behind yin yoga, illustrating the physiological, energetic, and psychological benefits. In these 50-hour live Yin Yoga Teacher Training courses, you will learn the techniques of yin yoga in a way that will allow you to share this practice with others.
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