Yin Yoga is aligned to Conventional Chinese language Drugs and the seasons. Every season is a distinct factor and corresponds to 2 meridians and related organs within the physique. Autumn is steel and the lung and enormous gut meridians. Every of the next 5 asanas work consistent with these meridians that can assist you to seek out stability presently of yr.
Three rules of Yin Yoga Observe:
- Discover your edge – slowly enter every posture and really feel to seek out your ‘edge’. Your edge is a spot of slight discomfort however not ache. After round 30 seconds you could possibly modify even deeper into the posture or you might really feel you could come out barely. That is about you feeling listening and responding. Enable the posture to get you into your physique
- Discover stillness and chill out – 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 facet of the physique in postures earlier than the appropriate facet. It is because the left facet hyperlinks to your parasympathetic nervous system. In different yang primarily based yoga practices comparable to vinyasa or hatha you’ll usually begin on the appropriate. These photos illustrate the postures on one facet solely so be aware to start out on the left as described within the textual content under every photograph illustration.
Supported Bridge ~ Setu Bandha Sarvāṅgāsana
- Lay flat in your again with the soles of your toes on the mat
- Press your toes into the earth and lift your hips and gently slide your block ( mid top) horizontally beneath your sacrum *you may also use a bolster- ensure that it’s beneath your pelvis not your decrease again
- Regulate block so it feels good reducing 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 toes on the ground
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Maintain bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any pressure
- 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
- Enhance blood circulate and circulation
- Relieve pressure within the hips and decrease again
- Strengthen the mid- to upper-back muscle groups, buttocks, thighs, and ankle
- Assist relieve low again ache
Contraindications:
Individuals with the next ought to keep away from bridge pose:
- Neck or shoulder accidents
- Hypertension or coronary heart circumstances
Revolved Broad Youngster Pose ~ Parivrtta Prasarita Balasana
- From all fours transfer your knees out in the direction of the width of your mat holding your toes collectively
- Sweep your left arm up in the direction of the ceiling observe along with your eyes, opening your chest and shifting your left shoulder again and down
- Thread your left arm beneath and thru your proper arm
- Stretch your proper arm away out of your physique and your left arm away out of your physique
- Maintain your backside shifting again in the direction of your heels * possibility right here to pop a blanket behind the knees/beneath the underside or to start out the posture on all fours and preserve backside within the air with no extensive legged youngster pose. Have a mess around and determine what works for you. A blanket or block to help the pinnacle might also really feel good for you.
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Maintain bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any pressure
- Maintain for 2-5 minutes on either side
- Slowly come out and do a few cat cows earlier than repeating on the opposite facet.
The Revolved Broad Youngster Pose (Parivrtta Prasarita Balasana) in yoga can profit the next meridians:
- Liver meridian: If the knees are extensive
- 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: Will help relieve again and neck ache
Contraindications:
- Current surgical procedure on knees, shoulders, stomach or coronary heart
- Keep away from in case you 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 appropriate hand facet of the mat
- Place your left arm palm going through down stretched out to the facet consistent with your shoulder
- Steeple the fingers of your proper hand on the ground close to your head along with your proper elbow bent and press right down to roll/ leverage the physique to the appropriate along with your knees bent/ externally rotating your left shoulder.
- Maintain your steepled hand the place it’s as leverage in your physique or choice to carry your proper arm up into the air and attain behind the appropriate facet of your physique. * possibility to lift the foot of your proper leg and place on the ground behind your left outstretched leg.
- Another choice if this feels too sturdy is to face by a wall along with your left arm prolonged and left hand pushing into the wall. Maintain 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
- Maintain bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any pressure
- Maintain for 2-5 minutes on either side
- Slowly and thoroughly come out roll onto tummy make a nest with fingers in your head elbows out to sides and breathe deeply feeling your tummy pushing into the ground for just a few breaths earlier than repeating on the opposite facet.
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 center, and the shoulder blade, facet of the neck, and pinky finger to entry the small gut
- Lung meridian: The Open Wing pose can stimulate and stability the lung meridian
- Giant 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 pressure and stress
- Harm prevention: Strengthens connective tissues to cut back the danger of damage
- Steadiness: 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 prime of toes 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 means of the forearms and toes and thighs preserve opening the chest shoulders again and down
- Discover your edge
- Discover stillness
- Breathe into the pose
- Discover the sensations
- Maintain bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any pressure
- Maintain for 2-5 minutes ( you’ll be able to add seal into this sequence for a minute if you want coming again to sphinx)
- Come out slowly by making fingers right into a nest, elbows out to facet and resting head into fingers. Just a few rounds of respiratory 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 means of 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 entire again, together with the backbone, chest, shoulders, neck, arms, and stomach muscle
- Opens the chest and lungs bettering respiratory capability
- Assist with digestion
- Helps scale back stress and anxiousness
- Psychological readability: enhance consciousness and focus
- Helps to alleviate signs associated to menstruation
Contraindications:
- Individuals with neck points ought to keep away from if extreme or if you wish to apply preserve your neck relaxed and look down along with your chin in the direction of your chest
- In case you are pregnant ( after the primary trimester) you must keep away from this pose because of the stress on the stomach
- Current or persistent 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 holding your left leg lengthy
- Rotate your physique and drop your proper knee right down to left in the direction of the ground * you might want to have a bolster there to drop the knee onto for help however a hovering knee is simply positive
- 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
- Maintain bringing your focus onto your breath and the sensations in your physique with out judgement
- On the exhale launch any pressure
- Maintain for 2-5 minutes on either side
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 inner organs
- Opens the chest area and prompts the center chakra
- strengthens the knees, hamstrings, and quadriceps
- Improves flexibility and vary of movement
Contraindications:
This posture gives many advantages. Nevertheless the pose needs to be averted 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 must seek the advice of along with your healthcare supplier earlier than making an attempt this posture.
