Autumn Yin
I wanted to bring more Yin into my life and stumbled upon The Language of Yin, written by Gabrielle Harris. I ALWAYS feel better after a Yin practice and wanted to share the love. Here is one of her sequences that can be found in the book.
Remember that if you are new to Yin, go easy. It is a deep practice to be handled with care and an open mind. Yin pushes our boundaries and brings us to our edges. Enter and exit each pose gently and with as much softness as you can muster. Be open to big feelings. When all is said and done, go into the rest of your day or evening thoughtfully. I hope you enjoy this heart opening and grounding practice that allows you to let go. Namaste.
Yin Sequence
Melting Heart
Align your hips over your knees. Extend your hands out and melt into this heart opening pose. Bring your forehead to the mat or a block and stay for 2-3 minutes.
To come out, bring one at a time back towards center, maybe sitting back on your heels for a couple of breaths if that feels good.
Child’s Pose Twist
Being in wide leg balasana and gently twist to each side for 2-3 minutes.
To come out, gently lift your top half up. Keep a neutral spine for a moment before moving on.
Outstretched Wing
This is one of my favorite poses ever. Start on your belly, extending one arm out to the side. Slowly start to turn towards the outstretched arm. Unroll a little if it feels too intense. Hold for 2-5 minutes.
To come out, gently unroll and keep a neutral spine for a couple of breaths before moving on.
Cobra Lifts
Inhale to cobra, exhale to come back down. Repeat about 3 times.
Cat’s Tail
Leaving both shoulders on the mat, twist, letting your right knee fall over to the left side and bending your left knee while your right hands reaches towards your left foot. Hold for 2-3 minutes and switch sides.
To come out, gently unwind. Keep a neutral spine for a couple of breaths before moving on.
Bananasana
Bringing your pelvis to one side, put the outside ankle on top of the inside leg and use the inside arm to hold on to the opposite wrist. Keep both hips and shoulders on the mat. Stay for 2-3 minutes.
To come out, gently unwind and let your spine be neutral for a few breaths before moving on.
Supported Fish
Grab yourself a block for this one! Place the block behind your heart making sure that your shoulder blades are comfortable. Let your arms fall out to the side and your head fall back towards the mat. Be cognizant of your throat; allowing yourself to breath comfortably. Stay for 2-5 minutes.
To come out, prop yourself up on your elbows and gently lift your head. Remove the block and come down to the mat preparing for savasana.
Savasana
Take up some space on your mat letting your feet and arms fall out to the sides. Relax your jaw and your eyes and stay here for 5-20 minutes. You may even want to cover up with a blanket.
Come out as gently as you can, wiggling your fingers and toes to bring movement back into your body. Deepen your breath and blink your eyes open. Come back to easy seat and smile into the rest of your day.
I hope this yin practice brings you a heart opening and grounding sensation. As we begin to cozy ourselves up for the fall and winter seasons, remember to open your heart to new experiences and friendships and to be kind whenever you can. Shanti Om friends.
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