![]() ![]() The reason we do this is so that we can send the "stress" and the "stretch" to the connective tissues. It is best to practice yin yoga while your muscles are cold and not warmed up, even if that sounds counterintuitive. Although your muscles will also be stretched, that is not the focus of the practice. It applies moderate stress to the connective tissues, improves the range of motion in your joints and also strengthens them. Beginners can hold poses for up to one minute, but more advanced practitioners can hold poses usually 2-5 minutes, sometimes longer. The poses in Yin Yoga are held for an extended amount of time. Connective tissue is made up of fascia, ligaments and tendons which surround and form your joints. Yin Yoga is often called the yoga of the joints because unlike other styles of yoga, the emphasis is not on the muscles but on the deep connective tissue. Remain in Savasana for five to ten minutes.Yin Yoga is a passive type of yoga geared toward maintaining the health and fluidity of the joints and balancing the body's energies. Take up some space with your legs and allow the feet to fall open to the sides. Relax your arms down by your sides, with the palms facing up. Make your way into Savasana, laying flat on the mat or with a bolster under your knees. Lay in a fetal position on one side for one minute. Gently roll off the wall to one side, lowering the legs to the earth. Stay with your Legs up the Wall for five minutes. You may like to fold a blanket under the hips. Remove the bolster, place both feet on the earth with knees bent and rock the knees side to side.īring your mat towards the wall, shift the hips as close to the wall as possible. ![]() Hold Reclined Fish pose for five minutes. The legs can be extended flat or place the feet on the earth, bending the knees. Let the head rest towards the earth and cactus the arms to the sides to expand the chest. Bring both knees back into the chest for one minute, maybe rocking side to side to massage the lumbar spine.īring a bolster or rolled up blanket under the upper back for Reclined Fish pose. Switch sides, crossing the left knee across the chest, towards the right. Bring both knees back into the chest for one minute, to neutralize the spine. Turn your gaze to the left and hold the pose for three minutes. Use the left hand to cross the right knee across your body for Supine Twist. Hug both knees into your chest and then extend your left leg flat onto the earth, keeping the right knee hugged in. Hold for three minutes and then rest on the belly for one minute, observing the sensations in the body. Return to laying flat on the belly, with the arms by your sides for one minute. As you begin to press into the left palm, stack the left hip on top of the right hip, possibly bringing the left foot onto the earth. Move into Open Wing pose by extending the right arm straight out from the shoulder and placing the left palm under the left shoulder. To come out of the pose, press back to child’s pose or laying flat on the belly for one minute.Ĭome to laying face down on the mat. You can place the chin, or the forehead, onto the mat. Slide forward into Melting Heart pose, bringing the hips directly over the knees and melting the chest down towards the earth. Release the pose by returning to child’s pose for one minute. Then, switch sides, returning to Criss-Cross Arms with the left arm closer to the chest. Slowly release out of the pose and spend one minute laying flat on the belly, with the arms by your sides. Slide forward into Criss-Cross Arms, with the right arm closer to the body, palms facing down towards the earth. ![]() Repeat for at least ten breaths.īegin your practice in child’s pose for five breaths, bringing your awareness to the present moment. On the inhale, breath in for three counts. Seal the lips and continue by breathing in and out of the nose. Take a deep breath in through the nose and a big breath out of the mouth. A weakened immune system can make you more vulnerable to viral infections and frequent illness.Įxtended Exhale Technique: Come to a comfortable seated position and close, or lower, the eyes. This releases hormones and chemicals into the body, such as adrenaline, which can weaken the immune system. Worry, stress and anxiety trigger our fight or flight response, sending the nervous system into a sympathetic state. I like to use an extended exhale technique to calm the mind and bring my nervous system into a parasympathetic state. Begin your practice with ten mindful breaths. ![]()
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