Yin Yoga is aligned to Conventional Chinese language Drugs and the seasons. Every season is a unique ingredient and corresponds to 2 meridians and related organs within the physique. Autumn is steel and the lung and huge gut meridians. Every of the next 5 asanas work in keeping with these meridians that can assist you to search out steadiness presently of 12 months.
Three ideas of Yin Yoga Observe:
- Discover your edge – slowly enter every posture and really feel to search out your ‘edge’. Your edge is a spot of slight discomfort however not ache. After round 30 seconds you could possibly alter even deeper into the posture or chances are you’ll really feel you must come out barely. That is about you feeling listening and responding. Permit the posture to get you into your physique
- Discover stillness and chill out – give up to the pose, let gravity and your breath do all of the work
- Lengthy maintain the pose for no less than 2 minutes and a most of 5mins
*in Yin we begin off by working the left hand facet of the physique in postures earlier than the correct facet. It’s because the left facet hyperlinks to your parasympathetic nervous system. In different yang based mostly yoga practices reminiscent of vinyasa or hatha you’ll usually begin on the correct. These photos illustrate the postures on one facet solely so be aware to begin on the left as described within the textual content beneath every picture illustration.
Supported Bridge ~ Setu Bandha Sarvāṅgāsana
- Lay flat in your again with the soles of your ft on the mat
- Press your ft into the earth and lift your hips and gently slide your block ( mid peak) horizontally beneath your sacrum *you too can use a bolster- make certain it’s beneath your pelvis not your decrease again
- Alter block so it feels good reducing down so your sacrum spreads over the block
- Transfer shoulder blades collectively beneath you
- Transfer your chin in direction of your chest to elongate your neck
- Arms away from physique palms up fingers relaxed
- Choice to straighten legs away out of your physique or depart soles of ft on the ground
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Preserve bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any pressure
- Maintain for 2-5 minutes or longer if it feels good for you
The supported bridge pose (Setu Bandha Sarvangasana) can stimulate a number of meridians within the physique, together with:
- kidney
- urinary bladder
- spleen
- abdomen
- coronary heart
- lung
Advantages:
- Enhance flexibility and vary of movement within the hips
- Improve blood movement and circulation
- Relieve pressure within the hips and decrease again
- Strengthen the mid- to upper-back muscle mass, buttocks, thighs, and ankle
- Assist relieve low again ache
Contraindications:
Individuals with the next ought to keep away from bridge pose:
- Neck or shoulder accidents
- Hypertension or coronary heart situations
Revolved Broad Youngster Pose ~ Parivrtta Prasarita Balasana
- From all fours transfer your knees out in direction of the width of your mat protecting your toes collectively
- Sweep your left arm up in direction of the ceiling comply with together with your eyes, opening your chest and shifting your left shoulder again and down
- Thread your left arm beneath and thru your proper arm
- Stretch your proper arm away out of your physique and your left arm away out of your physique
- Preserve your backside shifting again in direction of your heels * possibility right here to pop a blanket behind the knees/beneath the underside or to begin the posture on all fours and preserve backside within the air with no huge legged little one pose. Have a mess around and resolve what works for you. A blanket or block to help the pinnacle may really feel good for you.
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Preserve bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any pressure
- Maintain for 2-5 minutes on all sides
- Slowly come out and do a few cat cows earlier than repeating on the opposite facet.
The Revolved Broad Youngster Pose (Parivrtta Prasarita Balasana) in yoga can profit the next meridians:
- Liver meridian: If the knees are huge
- Abdomen meridian: If there may be stress on the thighs and low stomach
Advantages:
- Stretching and strengthening: Stretches the shoulders and hips, and elongates the backbone
- Flexibility and vary of movement: Releases stiffness within the shoulders and decrease physique, and softens the higher and mid-back
- Chest, diaphragm, and breath: The chest is engaged in a twin impact, constricting the entrance of the chest whereas stretching the again of the higher torso
- Consciousness and focus: Requires precision and breath consciousness
- Calming the mind: Helps relieve stress and fatigue
- Relieving ache: Might help relieve again and neck ache
Contraindications:
- Current surgical procedure on knees, shoulders, stomach or coronary heart
- Keep away from when you have acute arthritis or rheumatoid arthritis in knees
- Keep away from if pregnant (after first trimester)
Open Wing ~ Avabhinna Pakshakasana
- Lay flat in your abdomen
- Shuffle your physique over in direction of the correct hand facet of the mat
- Place your left arm palm going through down stretched out to the facet in keeping with your shoulder
- Steeple the fingers of your proper hand on the ground close to your head together with your proper elbow bent and press right down to roll/ leverage the physique to the correct together with your knees bent/ externally rotating your left shoulder.
- Preserve your steepled hand the place it’s as leverage to your physique or choice to elevate your proper arm up into the air and attain behind the correct facet of your physique. * possibility to boost the foot of your proper leg and place on the ground behind your left outstretched leg.
- Another choice if this feels too robust is to face by a wall together with your left arm prolonged and left hand pushing into the wall. Preserve the hand pushing into the wall while rotating the place of your physique to the right- opening and externally rotating your left shoulder.
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Preserve bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any pressure
- Maintain for 2-5 minutes on all sides
- Slowly and thoroughly come out roll onto tummy make a nest with palms to your head elbows out to sides and breathe deeply feeling your tummy pushing into the ground for just a few breaths earlier than repeating on the opposite facet.
The Open Wing pose (Avabhinna Pakshakasana) can entry and steadiness a number of meridians within the physique, together with:
- Hearth organ meridians: that are situated within the arms. The pose emphasizes the armpit, interior arm, and pinky finger to entry the guts, and the shoulder blade, facet of the neck, and pinky finger to entry the small gut
- Lung meridian: The Open Wing pose can stimulate and steadiness the lung meridian
- Massive gut meridian: The Open Wing pose can present entry to the big gut meridian
Advantages:
- Stresses the connective tissues of the chest, shoulders and arms
- Helps to launch pressure and stress
- Harm prevention: Strengthens connective tissues to scale back the chance of damage
- Stability: Helps carry steadiness between the shoulders and hips
Contraindications:
- Any extreme damage or surgical procedure to the elbow, knees, arm, waist or again
- Lack of power ( ought to select the wall variation)
- Being pregnant ( ought to select the wall variation)
Sphinx ~ Salamba Bhujangasana
- From laying your tummy transfer your arms palms and forearms going through city elbows in in direction of your chest
- Push high of ft into flooring, have interaction higher thighs and lengthen legs away from you ( to guard your decrease again)
- Push your sternum away from you, open chest, shoulders again and down
- Gaze up in direction of the ceiling pushing by the forearms and ft and thighs preserve opening the chest shoulders again and down
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Preserve bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any pressure
- Maintain for 2-5 minutes ( you possibly can add seal into this sequence for a minute if you want coming again to sphinx)
- Come out slowly by making palms right into a nest, elbows out to facet and resting head into palms. A number of rounds of respiratory feeling your stomach push into the ground.
The sphinx pose (Niravalasana or Salamba Bhujangasana) impacts a number of meridians within the physique, together with:
- Kidney and urinary bladder meridians: These meridians run by the sacrum and decrease again, that are compressed by the sphinx pose
- Abdomen and spleen meridians: These meridians run alongside the highest of the legs
- Ligaments alongside the backbone: These ligaments are activated by the sphinx pose
Advantages:
- Stretches and strengthens the whole again, together with the backbone, chest, shoulders, neck, arms, and belly muscle
- Opens the chest and lungs enhancing respiratory capability
- Assist with digestion
- Helps scale back stress and anxiousness
- Psychological readability: enhance consciousness and focus
- Helps to alleviate signs associated to menstruation
Contraindications:
- Individuals with neck points ought to keep away from if extreme or if you wish to follow preserve your neck relaxed and look down together with your chin in direction of your chest
- In case you are pregnant ( after the primary trimester) you need to keep away from this pose as a result of stress on the stomach
- Current or power injustices to the again or backbone
Supine Spinal Twist Pose ~ Supta Matsyendrasana
- Laying flat in your again carry your arms out to the edges palms going through up parallel to your shoulders.
- Bend your proper knee protecting your left leg lengthy
- Rotate your physique and drop your proper knee right down to left in direction of the ground * chances are you’ll want to have a bolster there to drop the knee onto for help however a hovering knee is simply effective
- Slowly flip your head to gaze in direction of your proper hand.
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Preserve bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any pressure
- Maintain for 2-5 minutes on all sides
The Supine Spinal Twist pose (Supta Matsyendrasana) impacts the next meridians:
Advantages:
- Stretches the chest, glutes, and obliques
- Improves spinal flexibility and mobility
- Relieves ache within the hips, backbone, and low again
- Massages belly tissues and detoxifies inside organs
- Opens the chest area and prompts the guts chakra
- strengthens the knees, hamstrings, and quadriceps
- Improves flexibility and vary of movement
Contraindications:
This posture provides many advantages. Nonetheless the pose must be averted by anybody who suffers from extreme again ache, herniated discs or spinal accidents. These with knee hip or shoulder accidents ought to enter the pose with warning and modify as required. In case you are pregnant you need to seek the advice of together with your healthcare supplier earlier than making an attempt this posture.
