A Journey Into Yin Yoga
DEER POSE Suggested Duration 3-5 minutes Bene ts This pose stretches the hips. For some students, this pose is a great alter- n ...
SLEEPING SWAN Suggested Duration 3-5 minutes Bene ts This pose stretches the hips and groin. Risks and Contraindications This p ...
SHOELACE POSE Suggested Duration 3-5 minutes Bene ts This pose provides a stretch through a unique internal hip rotation. Risks ...
Modi cations and Other Options If you have pain in the knees or hips, place a block under the sitz bones for support. For an a ...
FIRE LOG POSE Suggested Duration 3-5 minutes Bene ts This pose stretches the outer hips and groin. Risks and Contraindications ...
SPHINX POSE Suggested Duration 3-5 minutes Bene ts This pose is a gentle backbend that supports overall spine health and provid ...
128 DRAGON POSE Suggested Duration 2-5 minutes Bene ts This pose stretches the psoas, hip exors, and quadriceps and it can be ...
129 For an even deeper stretch, move into low angled dragon pose by rolling onto the outer edge of the front foot, letting the ...
HALF SPLITS Suggested Duration 2-5 minutes Bene ts This pose stretches the hip exors, groin, hamstrings, and quadriceps. Risk ...
131 Modi cations and Other Options If you experience discomfort in the back knee, place a blanket under it to provide extra cu ...
RESTING BELLY POSE Suggested Duration 3-5 minutes or longer Bene ts This pose triggers the parasympathetic nervous system, help ...
133 Modi cations and Other Options If you are looking for a side neck stretch, turn the head to the side. Repeat on the other ...
134 SEAL POSE Suggested Duration 3-5 minutes Bene ts This pose is a healing backbend that counters the constant force of grav- ...
135 Modi cations and Other Options If you feel pressure on the frontal hip points and pubic bone, place a blanket under that a ...
136 RECLINING BUTTERFLY Suggested Duration 2-4 minutes Bene ts This pose activates the relaxation response, which can help lowe ...
RECLINING TEEPEE Suggested Duration 2-4 minutes Bene ts This pose activates the relaxation response, which can help lower blood ...
RECLINING TREE Suggested Duration 2-4 minutes Bene ts This pose provides an external hip stretch and opens the chest and lungs. ...
139 Modi cations and Other Options If you experience discomfort in the hip or the knee, place a cushion under that hip for sup ...
140 RECLINING PIGEON Suggested Duration 2-4 minutes Bene ts This pose is a cooling hip opener appropriate for students at all l ...
Rest the back of the head on the mat and stretch the crown of the head toward the back of the mat. Relax the shoulders down and ...
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