When your right shoulder begins to fatigue, simply draw your right hand to your left shoulder and let your left cheek rest on your right hand. Next, begin to walk the left hand away from your body and reach your right arm overhead. If that feels OK, you can bend the left knee too, bringing your heels toward your hips. See also Two Fit Moms: 8 Poses for Active + Passive Stress Relief Shoelaceįrom your seat, cross your right thigh over your left, bending at the knee. From here, make your way to a seated position with your legs stretched out in front for a few breaths. When you are ready to transition out, press into your hands, shift your weight forward as you draw your shoulders over your wrists and carefully step your knees into to center (be careful not to drag them). Once you’ve settled, try and relax again. You may need to adjust your hand position, so use please use as many props as you need for this one. At about the halfway point, consider deepening your pose (if it’s appropriate for you today) by pressing into your hands and either widening the knees even more or inviting the hips to come forward, away from the heels. 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. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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