A Journey Into Yin Yoga
CHILD’S POSE Suggested Duration 3-5 minutes Bene ts This is a cooling and calming pose that activates the nervous system’s rela ...
MELTING HEART Suggested Duration 2-5 minutes Bene ts This pose is a backbend that also stretches the shoulders. Risks and Contr ...
CAMEL POSE Suggested Duration 2-3 minutes Bene ts This pose opens the chest and shoulders and stretches the thighs, hip ex- o ...
105 Lift the gaze toward the ceiling, keeping the cervical spine in align- ment with the rest of the spine. If you have enough ...
THREAD-THE-NEEDLE SHOULDER STRETCH Suggested Duration 2-3 minutes Bene ts This pose opens the shoulder and chest and provides a ...
107 Modi cations and Other Options Place a blanket under the knees, shins, and feet for comfort. The hand positioned in front ...
DANGLING STANDING FORWARD BEND Suggested Duration 2-3 minutes Bene ts This is a great standing yin pose that yields to gravity, ...
Modi cations and Other Options For more of a shoulder stretch, bring the hands around to the lower back and, while interlacing ...
SQUAT Suggested Duration 2-3 minutes Bene ts This pose stretches the hips; lengthens the lower back; and strengthens the pelvic ...
Lift the sternum away from the hips and lengthen the back of the body. Gently relax the shoulders away from the ears and spread ...
TOE SQUAT POSE Suggested Duration 2-3 minutes Bene ts This pose targets the tissues in the feet and toes. Risks and Contraindic ...
113 Modi cations and Other Options If you have pain in the knees, place a blanket under them for comfort. If you feel too much ...
114 ANKLE STRETCH Suggested Duration 2-3 minutes Bene ts This pose targets the ankles and tops of the feet. Risks and Contraind ...
115 SADDLE POSE Suggested Duration 3-5 minutes Bene ts This pose provides a stretch for the tops of the feet, ankles, and thigh ...
HERO POSE Suggested Duration 3-5 minutes Bene ts This pose provides a stretch for the tops of the feet, ankles, and thighs and ...
117 Modi cations and Other Options If you have stiff or sensitive knees, place a block under the sitz bones. Place a blanket u ...
EASY SEATED POSE Suggested Duration 2-5 minutes Bene ts This is a calming pose that teaches proper posture and promotes interna ...
Modi cations and Other Options If you have lower-back pain, tight hips, or sciatica, sit on a block or a folded blanket in ord ...
EASY SEATED TWIST Suggested Duration 2-3 minutes Bene ts This simple twist is appropriate for students of all levels and bene ...
121 SEATED DIAMOND POSE Suggested Duration 3-5 minutes Bene ts This is a calming and cooling posture that stretches the outer h ...
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