A Journey Into Yin Yoga
STIRRUP POSE Suggested Duration 3-5 minutes Bene ts This pose stretches the hips and groin. Risks and Contraindications This po ...
SUPPORTED BRIDGE Suggested Duration 3-5 minutes or longer Bene ts This backbend pose is cooling and passive. For students with ...
BANANA POSE Suggested Duration 2-5 minutes Bene ts This pose stretches the muscles along the side of the torso through lat- era ...
Modi cations and Other Options If you feel discomfort in the shoulders, either grab opposite elbows with opposite hands to fra ...
146 SNAIL POSE Suggested Duration 2-5 minutes Bene ts This pose is a calming posture and it massages the abdominal muscles. It ...
147 Stack the hips directly over the shoulders and draw the shoulder blades toward each other, keeping the neck long and mainta ...
RECLINING TWIST Suggested Duration 2-4 minutes Bene ts This simple but sweet pose provides a release across the lower back and ...
Place a block or bolster under the bent knee for support. Bring both knees into the chest, spread the arms out, and let both kn ...
CAT PULLING ITS TAIL POSE Suggested Duration 2-4 minutes Bene ts This pose stretches the quadriceps and the chest and massages ...
151 LEGS UP THE WALL Suggested Duration 5 minutes or more Bene ts This pose is a cooling, passive alternative to other inversio ...
CORPSE POSE Suggested Duration 5 minutes or more Bene ts This is the ritual closing pose of any physical yoga practice. It acti ...
153 FORWARD NECK STRETCH Suggested Duration 1-3 minutes Bene ts This pose releases tension across the back of the neck. Risks a ...
LATERAL NECK STRETCH Suggested Duration 1-3 minutes Bene ts This pose allows you to release tension across the entire side of t ...
Modi cations and Other Options For a stretch in the top part of the neck gently release your right ear toward your right shoul ...
COW FACE ARMS POSE Suggested Duration 2-3 minutes Bene ts This pose provides a great stretch for the shoulders. Risks and Contr ...
REVERSE PRAYER POSE Suggested Duration 1-3 minutes Bene ts This pose provides a deep stretch for the chest, shoulders, wrists, ...
158 WRIST STRETCH SEQUENCE Bene ts These stretches promote wrist health and exibility. Risks and Contraindications Students w ...
159 e d c ...
160 EAGLE ARMS POSE Suggested Duration 2-3 minutes Bene ts This pose provides a great stretch for the shoulders, forearms, and ...
POSES OF YIN YOGA 161 COUNTERSTRETCHES AND POSES In yin yoga, we hold the poses a long time, which creates a concentration of ch ...
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