OmYogaMagazineFebruary2019

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6. Flying Swan
   Encourage the buttocks towards the floor.
   Come out of the baby swan, lifting the torso
   and slide the front leg parallel to the front
   of your mat, extend the back leg and bring
   the torso towards the earth. The flying swan
   is a strong stretch for the hip rotators of the
   front thigh and also stretches the quadratus
   lumborum in the back body, giving you a
   sweet release of any tension in the back
   (hold for 2-5 mins).


7. Downward Dog
   From here you can step back into downward
   facing dog to stretch the right leg out.
   Swing the left leg forward and start the
   whole sequence again on the other side.
   Asymmetrical postures create a strong
   energetic pull in the body which we can now
   balance with a symmetrical shape/posture.


8. Caterpillar
   Once you complete the sequence on the
   left side with the flying swan, swing the back
   leg forwards and come into a straight leg
   forward bend, the caterpillar.

Soften and relax the muscles of the
hamstrings: you can place your hand behind
the knees to soften into the knee joints. Do
not pull the toes toward you, this engages
muscle tissues and makes the yin posture
counterproductive. Soften the back muscles
and the back of your legs, hold for 3-5 mins.
Caterpillar stretches along the longitude
ligaments of the spine and the lumbar
thoracic fascia as well as the tendons and

ligaments of the hamstrings which stimulate

our kidney and urinary bladder chi.

Once completed, slowly come up and relax

onto your back to feel the rebound. During

the rebound we connect into the sensations

within. Being mindful of these sensations

while exploring the body’s inner landscapes

is very relaxing and deeply meditative. The

tingling, pulsing and streaming you will feel is

your lifeforce – your chi. This is the purpose

of yin yoga.

Stay in here for savasana.

By Regina Kerschbaumer of the Yoga Orchid

Yinstitute (yogaorchid.com)

yin yoga