Yin Yoga Sequence for the Whole Body

Yin Yoga Sequence for the Whole Body

This yin yoga sequence is designed to be a well rounded practice that targets a variety of areas in the body instead of just focusing on one. Use this practice when you’re not sure what area of the body you’d like to focus on, or alternate this practice with other practices that emphasize more specific actions or areas.

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Yin Yoga Sequence for the Back

Yin Yoga Sequence for the Back

This yin yoga sequence works with the four main movements of the spine. The spine is designed to move into flexion (forward bending), extension (back bending), lateral extension (side bending) and rotation (twisting).

The spinal column is made up of gently curving stacked bony vertebrae. Between each of the vertebra are discs made up of a fibrous outer layer and a jelly like centre. These disks hold the vertebrae together and help the spine absorb shock. The spines naturally curved shape, and the shock absorbing qualities of the discs, provide buoyancy to our body and our movements.

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Yin Yoga Sequence for the Hips

Yin Yoga Sequence for the Hips

This yin yoga sequence targets the outer hip and inner groin.

Many of the poses below emphasize external rotation of the hip, so be sure to also include poses that re-establish internal rotation as well. When practicing a lot of external rotation in the hips, it can be helpful to simply return to the midline with a close knee child’s pose, which you can see in the sequence below. You may also want to include active standing poses that strengthen your outer hip. Remember - we’re always looking to create balance in the body - stretching and strengthening!

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Yin Yoga Happy Baby Pose and Yin Yoga Stirrup Pose

Yin Yoga Happy Baby Pose and Yin Yoga Stirrup Pose

The yin yoga posture of happy baby pose or stirrup pose helps to open the hips and the inner line of the leg. The movement creates external rotation in the hips and can also decompress the sacrum and the sacroiliac joint.

Energetically, it targets the Liver, Kidney, Spleen, Gallbladder and Urinary Bladder meridians.

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Yin Yoga Shoelace Pose with modifications

Yin Yoga Shoelace Pose with modifications

Shoelace pose is used within the yin yoga system to externally rotate the hips, stretch the inner thighs and groin and, if you're folding forward, decompress the lower spine.

The primary meridians affected are the Liver, Gallbladder and Kidney channels. If you're folding forward the Urinary Bladder meridian will also be affected. 

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Release the Lateral Sheath

Release the Lateral Sheath

Everything in the body is connected. When studying and speaking of the human body we often name individual anatomical parts as if they are somehow separate from all other parts. This of course is not true; everything is deeply interconnected within the body. One of the ways anatomical structures connect to, and are affected by, one another is through the fascia which wraps and weaves around all structures. In some areas of the body the fascia is light and airy while in other areas it is tough and dense. Its purpose is many fold but the importance of keeping the fascia pliable and adaptable cannot be overlooked.

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