As we make our way through winter, it is necessary to bring more pitta into our lives and embrace our kapha. So while you are building heat with some hot asanas, consider taking some time for some yin practice. Here is another sequence courtesy of Gabrielle Harris, author of The Language of Yin. You really need this book in your life!

Yin can bring us to our edge and can help with deep tissue stretching. It is a great way to practice patience and slowing down your practice is always a good idea in my opinion. It is the perfect way to continue building heat through the winter while also satisfying the slower side of kapha. Enjoy this practice and try to stay warm!

Sequence

Butterfly

Bring the bottoms of your feet together and the heels as close to your sitz bones as feels comfortable. Lengthen the spine and begin to fold forward, rounding into the spine when you’ve gone as far as you can. Stay for 2-5 minutes. To come out, gently rise up and straighten your legs out for a few breaths before moving on.

Pontoon

Place a block, folded blanket, or bolster under your hips and lay as you would in savasana. You can adjust the height of the block, but I would recommend not going too high the longer you intend to stay in the pose. Stay for 2-5 minutes. To come out, gently remove the prop from under you and lay flat for a few breaths before moving on.

Half Butterfly

Begin in staff pose and bring the bottom of one foot to your opposite inner thigh. Lengthen the spine and start to fold over, reaching your nose to your knee. Stay for 2-5 minutes per side. To come out, gently begin to rise up and take a few breaths before moving on.

Half Saddle

Half Saddle may not always feel great on your knees, so please listen to your body when coming into this pose. Keep one leg straight and bend one leg back. Stay here or begin to lean back. You may come all the way to lay down if it feels good and safe on your knee. Let your arms rest above your head. Stay for 2-5 minutes. To come out, gently use your hands to help yourself back to sitting and very slowly releasing your knee. Stay for a few breaths before moving on.

Seal

Begin on your stomach and place your hands slightly in front of your shoulders (unlike if you were setting up for cobra). Lift the chest for your backbend. If you feel discomfort in your lower back, activate your abdominals more or lower down to your elbows for sphinx pose. Stay for 2-5 minutes. To come out, lower back down and rest flat with one cheek on the mat for a few breaths before moving on.

Child’s Pose

From table, sit back on your heels and lower your forehead to the mat. You can go knees together or knees mat width apart. I typically choose mat width apart, but every once in a while I choose knees together. Stay here for at least 2-5 minutes, but stay as long as you like. To come out, use your arms to help push up back to table then a seated position or sit back on your heels. Take a few breaths before moving on.

Savasana

Lay down flat on your back and take up as much space as feels good. Let your palms face the sky and feet fall to the Earth. Stay here for 5-20 minutes or as long as you need. Allow yourself to let go, releasing any tension that you may feel. Especially check in with your face. Is your jaw clenched? Can you soften the muscles around your eyes? When you are ready to come out, gently begin to deepen your breathing and bring slow movement back into your body. Come up in stages (rolling over to one side then to a seated position) until you are ready. Take your relaxed feeling with you into the rest of your day.

(This post is not sponsored, however, I found my copy of The Language of Yin at Amazon.)