10 Essential Yin Yoga Poses
Props used for Yin Yoga Poses:
Yoga props can be used to support your body during poses such as bolsters, cushions, blocks, blankets while practicing Yin Yoga
YIN YOGA POSES:
1. Balasana-Child’s Pose:
2. Saddle pose:
3. Caterpillar pose:
From a seated position with your legs straight in front of you, fold forward, allowing your spine to gently round. Consider sitting up on a folded blanket or two and resting your head and arms on a bolster or cushion. Relax your legs and spine; it’s OK if your legs externally rotate a little when you do this. Hold for 4–5 minutes.
Lie on your stomach, and place your elbows under your shoulders. Let your weight rest into your forearms. Allow your lower back to relax, softening your abdomen and thighs. You’re looking for mild compression in your lower back. If you don’t feel this subtle stress, try pressing your palms down and straightening your elbows to increase your spine’s extension. Hold for 4–5 minutes.
5. Half Butterfly pose:
6. Supported Fish or Reclined Butterfly:
Using a block or bolster, positioned directly under the shoulders and head, lie back ensuring that your shoulders and chest are open and you feel supported. Find a comfortable position for your arms, allowing your palms to face up. Relax your legs—knees can be bent or straight, just find a shape that allows you to surrender your body for the next several minutes.
To come out, press into your elbows and release to one side, as you come off your props. Take a few breaths here before rolling onto your back.
7. Swan pose:
From Tabletop, draw your right knee toward your right wrist. Bring your right foot in front of your left hip, and slide your left leg back—seeking sensation in your right outer hip and the front of your left thigh and avoiding sensation in your right knee. Consider supporting your right hip with a blanket or block; also consider letting your right hip come all the way to the floor, allowing your left leg to externally rotate slightly. Hold for 3–5 minutes, then switch sides.
Target areas: outer hips (front legs) and hip flexors (back legs)
8. Dragonfly pose:
9. Twisted root pose -Lying Cat stretch pose:
On your back, gently drawn your knees into your chest, holding onto your shins or the backs of your thighs. Do what feels good in your body, perhaps slowly rocking from side to side.
Stay on your back and bend your knees, keeping your feet on the floor. Cross your right knee over your left. Then, lift and shift your hips a little to the right. Roll over to your left side in a modified fetal position, then slowly take your right arm out to the right side, allowing your upper right shoulder to rest toward the ground. If this is challenging, initially keep your right hand on your right waist, then gradually reach it out to the side to deepen the twist. Hold 4–5 minutes, then repeat on the other side.
Target areas: lower spine, pelvis, and upper body
10. Corpse pose-Shavasana:
Now, lie back with no set expectation or agenda. Release your practice and any lingering sensations from the postures that have led up to this very moment. Soften your entire body and settle your mind. With one hand on your heart, one hand on your belly, steep in the vitality from your practice. Repeat often.