A short Yin Yoga sequence from Eline van de Kam
The recharge, reconnect and reset Yin Yoga sequence
Props for this Yin yoga sequence: a cushion, blanket or block. Make yourself as comfortable as possible.
1 Wide knee Child pose
Into the pose: Start in Child’s Pose and slide both hands forward, separate the knees, but remain sitting on the heels.
Out of the pose: Either sit back into Child’s Pose or slide forward onto your belly, bringing your legs together.
Target area: A deep stretch in the inner thighs, activating the meridians of the kidneys, a recharge and boost for our energy levels.
Contraindications: If you have a bad back. Knees can be uncomfortable, so use padding under the knees. If the neck is stiff, rest the forehead, not the chin, on the floor or on a bolster. If prone to tingling in the hands when you extend the arms overhead, you may need to move the hands wider apart or closer together. If that doesn’t help, do one arm at a time.
Pose 2 Dragonfly
Into the pose: From a sitting position, spread your legs apart until they won’t go any further. Sitting on a cushion will help tilt your hips. Fold forward, resting your weight on your hands with your arms locked straight, or rest your elbows onto a block.
Out of the pose: Use your hands to push the floor away and slowly roll up. Remember, slowly means “not fast.” This is a test! If you pop right up quickly, you are a yangster. Be a yinster and slowly come up. Once you are up, lean back on your hands to release the hips, tighten the leg muscles, and drag or lift your legs to bring them together. Bounce or shake out the legs. Groaning is allowed.
Target area: A deep stretch in the inner thighs, activating the meridians of the kidneys, a recharge and boost for our energy levels.
Contraindications: If you have any lower back disorders which do not allow flexion of the spine, then do not allow the spine to round: keep the back as straight as you can. If you have any inner knee trauma or issues, bring the legs closer together or tighten the top of the legs (the quadriceps) to engage the kneecaps.
Pose 3 Reclined butterfly
Into the Pose: Lay down on your back, smoothen your shoulder blades on a blanket, block or cushion, bring the soles of your feet together, arms where ever they feel comfortable and gently drop your head back, possibly supported with a prop.
Out of the pose: Straighten your legs as slow as you can, move over to the right side of your body and remove the support, come back to savasana, breathing into the rebound of this heart opener.
Target area: A deep stretch in the inner thighs, activating the meridians of the kidneys, a recharge and boost for our energy levels. Stretching the meridians of the heart, opening the upper body in a backbend.
Contraindications: Avoid dropping the head down if the neck has suffered any injury.
I hope you enjoyed this Yin yoga sequence!
Text: Eline van de Kam & Bernie Clark
Photos: Eline van de Kam wearing Urban Goddess yoga wear
Yinspiration: Bernie Clark, Yinyoga.com
