Yin Yoga is aligned to Conventional Chinese language Drugs and the seasons. Every season is a distinct component and corresponds to 2 meridians and related organs within the physique. Autumn is metallic and the lung and huge gut meridians. Every of the next 5 asanas work consistent with these meridians that will help you to search out stability right now of yr.
Three rules of Yin Yoga Apply:
- Discover your edge – slowly enter every posture and really feel to search out your ‘edge’. Your edge is a spot of slight discomfort however not ache. After round 30 seconds you might be able to alter even deeper into the posture or it’s possible you’ll really feel it’s good to come out barely. That is about you feeling listening and responding. Enable the posture to get you into your physique
- Discover stillness and calm down – give up to the pose, let gravity and your breath do all of the work
- Lengthy maintain the pose for at least 2 minutes and a most of 5mins
*in Yin we begin off by working the left hand aspect of the physique in postures earlier than the fitting aspect. It is because the left aspect hyperlinks to your parasympathetic nervous system. In different yang primarily based yoga practices corresponding to vinyasa or hatha you’ll usually begin on the fitting. These footage illustrate the postures on one aspect solely so be conscious to begin on the left as described within the textual content beneath every photograph illustration.
Supported Bridge ~ Setu Bandha Sarvāṅgāsana
- Lay flat in your again with the soles of your ft on the mat
- Press your ft into the earth and lift your hips and gently slide your block ( mid peak) horizontally below your sacrum *you can too use a bolster- make sure that it’s below your pelvis not your decrease again
- Modify block so it feels good decreasing down so your sacrum spreads over the block
- Transfer shoulder blades collectively beneath you
- Transfer your chin in the direction of your chest to elongate your neck
- Arms away from physique palms up fingers relaxed
- Choice to straighten legs away out of your physique or go away soles of ft on the ground
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Hold bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any stress
- Maintain for 2-5 minutes or longer if it feels good for you
The supported bridge pose (Setu Bandha Sarvangasana) can stimulate a number of meridians within the physique, together with:
- kidney
- urinary bladder
- spleen
- abdomen
- coronary heart
- lung
Advantages:
- Enhance flexibility and vary of movement within the hips
- Improve blood move and circulation
- Relieve stress within the hips and decrease again
- Strengthen the mid- to upper-back muscle mass, buttocks, thighs, and ankle
- Assist relieve low again ache
Contraindications:
Folks with the next ought to keep away from bridge pose:
- Neck or shoulder accidents
- Hypertension or coronary heart situations
Revolved Huge Little one Pose ~ Parivrtta Prasarita Balasana
- From all fours transfer your knees out in the direction of the width of your mat protecting your toes collectively
- Sweep your left arm up in the direction of the ceiling comply with together with your eyes, opening your chest and shifting your left shoulder again and down
- Thread your left arm below and thru your proper arm
- Stretch your proper arm away out of your physique and your left arm away out of your physique
- Hold your backside shifting again in the direction of your heels * choice right here to pop a blanket behind the knees/below the underside or to begin the posture on all fours and hold backside within the air with no large legged youngster pose. Have a mess around and determine what works for you. A blanket or block to assist the top might also really feel good for you.
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Hold bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any stress
- Maintain for 2-5 minutes on all sides
- Slowly come out and do a few cat cows earlier than repeating on the opposite aspect.
The Revolved Huge Little one Pose (Parivrtta Prasarita Balasana) in yoga can profit the next meridians:
- Liver meridian: If the knees are large
- Abdomen meridian: If there may be stress on the thighs and low stomach
Advantages:
- Stretching and strengthening: Stretches the shoulders and hips, and elongates the backbone
- Flexibility and vary of movement: Releases stiffness within the shoulders and decrease physique, and softens the higher and mid-back
- Chest, diaphragm, and breath: The chest is engaged in a twin impact, constricting the entrance of the chest whereas stretching the again of the higher torso
- Consciousness and focus: Requires precision and breath consciousness
- Calming the mind: Helps relieve stress and fatigue
- Relieving ache: Might help relieve again and neck ache
Contraindications:
- Latest surgical procedure on knees, shoulders, stomach or coronary heart
- Keep away from you probably have acute arthritis or rheumatoid arthritis in knees
- Keep away from if pregnant (after first trimester)
Open Wing ~ Avabhinna Pakshakasana
- Lay flat in your abdomen
- Shuffle your physique over in the direction of the fitting hand aspect of the mat
- Place your left arm palm going through down stretched out to the aspect consistent with your shoulder
- Steeple the fingers of your proper hand on the ground close to your head together with your proper elbow bent and press all the way down to roll/ leverage the physique to the fitting together with your knees bent/ externally rotating your left shoulder.
- Hold your steepled hand the place it’s as leverage on your physique or choice to elevate your proper arm up into the air and attain behind the fitting aspect of your physique. * choice to lift the foot of your proper leg and place on the ground behind your left outstretched leg.
- An alternative choice if this feels too robust is to face by a wall together with your left arm prolonged and left hand pushing into the wall. Hold the hand pushing into the wall while rotating the place of your physique to the right- opening and externally rotating your left shoulder.
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Hold bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any stress
- Maintain for 2-5 minutes on all sides
- Slowly and punctiliously come out roll onto tummy make a nest with arms on your head elbows out to sides and breathe deeply feeling your tummy pushing into the ground for a couple of breaths earlier than repeating on the opposite aspect.
The Open Wing pose (Avabhinna Pakshakasana) can entry and stability a number of meridians within the physique, together with:
- Hearth organ meridians: that are positioned within the arms. The pose emphasizes the armpit, internal arm, and pinky finger to entry the guts, and the shoulder blade, aspect of the neck, and pinky finger to entry the small gut
- Lung meridian: The Open Wing pose can stimulate and stability the lung meridian
- Massive gut meridian: The Open Wing pose can present entry to the massive gut meridian
Advantages:
- Stresses the connective tissues of the chest, shoulders and arms
- Helps to launch stress and stress
- Damage prevention: Strengthens connective tissues to scale back the chance of damage
- Stability: Helps convey stability between the shoulders and hips
Contraindications:
- Any extreme damage or surgical procedure to the elbow, knees, arm, waist or again
- Lack of power ( ought to select the wall variation)
- Being pregnant ( ought to select the wall variation)
Sphinx ~ Salamba Bhujangasana
- From laying your tummy transfer your arms palms and forearms going through city elbows in in the direction of your chest
- Push high of ft into ground, have interaction higher thighs and lengthen legs away from you ( to guard your decrease again)
- Push your sternum away from you, open chest, shoulders again and down
- Gaze up in the direction of the ceiling pushing by the forearms and ft and thighs hold opening the chest shoulders again and down
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Hold bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any stress
- Maintain for 2-5 minutes ( you possibly can add seal into this sequence for a minute if you want coming again to sphinx)
- Come out slowly by making arms right into a nest, elbows out to aspect and resting head into arms. Just a few rounds of respiration feeling your stomach push into the ground.
The sphinx pose (Niravalasana or Salamba Bhujangasana) impacts a number of meridians within the physique, together with:
- Kidney and urinary bladder meridians: These meridians run by the sacrum and decrease again, that are compressed by the sphinx pose
- Abdomen and spleen meridians: These meridians run alongside the highest of the legs
- Ligaments alongside the backbone: These ligaments are activated by the sphinx pose
Advantages:
- Stretches and strengthens your complete again, together with the backbone, chest, shoulders, neck, arms, and stomach muscle
- Opens the chest and lungs enhancing respiration capability
- Assist with digestion
- Helps scale back stress and anxiousness
- Psychological readability: enhance consciousness and focus
- Helps to alleviate signs associated to menstruation
Contraindications:
- Folks with neck points ought to keep away from if extreme or if you wish to apply hold your neck relaxed and look down together with your chin in the direction of your chest
- In case you are pregnant ( after the primary trimester) you need to keep away from this pose because of the stress on the stomach
- Latest or power injustices to the again or backbone
Supine Spinal Twist Pose ~ Supta Matsyendrasana
- Laying flat in your again convey your arms out to the perimeters palms going through up parallel to your shoulders.
- Bend your proper knee protecting your left leg lengthy
- Rotate your physique and drop your proper knee all the way down to left in the direction of the ground * it’s possible you’ll want to have a bolster there to drop the knee onto for assist however a hovering knee is simply fantastic
- Slowly flip your head to gaze in the direction of your proper hand.
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Hold bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any stress
- Maintain for 2-5 minutes on all sides
The Supine Spinal Twist pose (Supta Matsyendrasana) impacts the next meridians:
Advantages:
- Stretches the chest, glutes, and obliques
- Improves spinal flexibility and mobility
- Relieves ache within the hips, backbone, and low again
- Massages stomach tissues and detoxifies inside organs
- Opens the chest area and prompts the guts chakra
- strengthens the knees, hamstrings, and quadriceps
- Improves flexibility and vary of movement
Contraindications:
This posture gives many advantages. Nevertheless the pose ought to be prevented by anybody who suffers from extreme again ache, herniated discs or spinal accidents. These with knee hip or shoulder accidents ought to enter the pose with warning and modify as required. In case you are pregnant you need to seek the advice of together with your healthcare supplier earlier than trying this posture.
