Play with the angling of the feet (turned out or neutral), and rest on the forearms, or as shown in 7(b), bring the chest to the floor.Ĩ) Dragonfly side body. Take the knees wider than the hips and draw the hips forward of the heels to target the inner lines of the legs. Upon releasing, be sure to hug knees to the chest for a minute or two.ħ(a) Frog. Avoid this pose if there are any issues with the cervical spine. Hands can be placed on the lower back or clasped as shown. Feet may touch the ground or hover in the air. Lie on the back and swing the legs overhead. Sit on a blanket if there’s a tendency to roll back on hips, and try supporting knees with a rolled up blanket if there’s too much resistance in the backs of the legs.Ħ) Snail. Extend the legs and fold the upper body to any degree. Fold the upper body over the thighs with the hips settled toward the heels. This can increase spinal extension and could bring more sensation.Ĥ) Tadpole. Variation B shows the hands being brought closer to the body.
Transitioning from Sphinx, fully extend the arms, moving the hands toward the body any amount that allows for an appropriate amount of sensation to the lumbar spine. The Head may be kept in a neutral position, fall forward, or rest on a block.ģ(a) Seal. Place the elbows under the shoulders, keeping the legs relaxed. Let the feet be further away from the hips, and incline the body forward.Ģ)Sphinx. From a seated position, draw the soles of the feet together, allowing the knees to go wide. Postures can be held anywhere from three to even 20 minutes, but start with a time frame that makes sense for you, honoring the foregoing tenets.ġ)Butterfly. Third, yin postures are held for longer periods of time. Do be sure to change the angle of the pose to accommodate for any release, or to back away from a sensation that becomes too intense. Keep in mind, you are not fixed in a single spot for the duration of the pose. With the muscles relatively relaxed, the stress will transfer to the denser connective tissues. The sensation should be no more than a mild, dull ache, and not gravitate toward anything sharp, stabbing or burning. First, we come into a shape and go to the first point of resistance, and from that mild “edge” of sensation, observe what is being felt. There are four main principles of Yin Yoga. These poses can be practiced sequentially as outlined or can be “cherry-picked”, by selecting a few postures to practice each day.
WINTER SOLSTICE RESTORATIVE YOGA SEQUENCE FULL
Postures that encourage full circulation of the backline of the body especially the spine and the lower back around the kidneys, will help replenish our vital energy. According to Traditional Chinese Medicine (TCM), water is the primary element of winter, and this month’s sequence is designed to target the kidneys and urinary bladder by stimulating the meridians that run down the front and back of the spine, as well as down the back of the legs and up the inner thighs.
In the coming growing season, resolve to stay connected to this inner light and then everything you do will be illuminated and guided by your inner wisdom.While our tendency may be to hide under a blanket until spring arrives, our yin yoga practice can replenish and revitalize the body, and help to find harmony with this cold, dry season. Bring your awareness back to it whenever you feel alone, troubled, confused, or are at a crossroads and uncertain about which path to take.
The world, let your actions be guided by this divine lamplight. Following the Solstice, as you spiral back out into On a spiritual level we create a sacred space at the Solstice, by pausing and taking time to reflect on, and connect with, the light within, enabling us to radiate warmth and sunshine out into the dark days of winter. The time for action is approaching, but it is not here yet. The light will continue to expand up until the Summer Solstice in June, when having reached its fullness it will once again begin to wane. The new solar year has begun the light is expanding, and the days will gradually lengthen again. However, although it is not apparent to us yet, the Earth’s energy has shifted from: darkness to light moon to sun yin to yang water to fire inner to outer and from contemplation to action. Winter stretches outīefore us the sun is low in the sky and casts long shadows and summer still seems a far-off dream. The Sun, reborn at the Winter Solstice is like a new moon for the first few days of the moon’s waxing cycle the new moon is not yet visible in the sky in the same way at the Winter Solstice it is not immediately evident that the light has returned.
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