Walk your hands a few inches forward to the top of your mat and spread your fingers wide.On your exhale, round your spine, draw your belly in, and look toward your belly button.On an inhale, lift your chin away from your chest, arch your back, and lift your heart up.Check that your fingers are spread wide underneath your shoulders, and that your knees are underneath your hips with your toes relaxed back and the tops of your feet on the mat.From child’s pose, begin to walk your hands back toward you and come onto all fours.Roll up a blanket and place it behind you and allow your hips to rest on the blanket. Modifications: Use a bolster or pillow in front of you and allow yourself to hug or lay your upper body over the pillow. Stay for 3 minutes and find softness in your joints, muscles, and breath.Bend your elbows slightly to release any tension in the neck and shoulders and allow your hips to sink down to your heels.Take your knees apart mat-width distance, walk your hands forward and rest your forehead on the mat.That being said, it can also feel pretty intense in your body, so allow yourself time and space as you familiarize yourself with this yoga practice.īelow is a simple beginner-friendly yin yoga sequence anyone of any level can try! No need to warm up prior to the sequence, as that helps you get deeper into the connective tissue. Build up slowly: Stay in a pose for around 2 minutes and slowly start to build up to around 5 minutes.īeginners can absolutely practice Yin Yoga! Don’t worry if you feel that you aren’t open or flexible enough to practice- increasing flexibility and mobility in the body is one of the reasons yogis practice Yin Yoga.īecause this practice is slower and postures are held for a longer period of time, it can be easier for beginners to follow than a faster paced vinyasa practice.The mind may begin to wander the more intense a posture gets, but allow yourself to stay focused on your breath and relaxation. Find stillness and relaxation: Close your eyes and let your body relax.Allow gravity to do the work and try not to come to your edge right away. Move slowly into the posture: The longer that you stay in a pose, the more your body will naturally open.But focus on breathing and releasing in each posture. It takes practice to resist the urge to fidget or move when it begins to feel intense. Try not to come out of the pose once you are in it: Yin Yoga may prove to be more challenging than a fast-paced vinyasa class.Set up your pose with your props before coming into it. Use as many props as you need: It is important to be comfortable and supported in your pose so that your muscles can relax and open.Below are a few things to keep in mind while practicing yin yoga: Yin yoga is quite different from other types of yoga, as the goal is to give no muscular exertion in order to fully relax into the pose to put “stress” on the connective tissue. Compliments a more “yang” practice like Vinyasa or Power Yoga.Releases physical and emotional blocks in the body.Improves joint mobility and range of motion.Allows your energy to flow easily in the body.Promotes relaxation in the mind and body.However, in Yin Yoga, passive stretching with support, and releasing of any muscular tension is encouraged. Usually in a more fiery practice, yogis are encouraged to engage muscles and use strength. Props such as blocks, blankets, and bolsters are used to allow the body to get as comfortable as possible in each pose. Yin poses are generally held for 1-5 minutes, or even longer. The main difference of yin poses in relation to other yoga practices is that the postures are held without the use of muscular strength and are held for longer periods of time. Through long holds, deep breathing, and relaxation, your body begins to open up deeply. Yin Yoga specifically works to deeply penetrate the connective tissues in your body, releasing physical and energetic blocks. Most Yin poses have different names to the traditional hatha yoga names. While some poses may seem similar to what you may practice in a vinyasa class, the practice of Yin Yoga postures is very different. Similar to more “yang” practices like vinyasa, power, or hot yoga, it allows the energy in your body to flow more freely and in addition, it will leave you feeling relaxed, less stressed, and more open. It allows for your fascia, joints, bones, and ligaments to open, promoting flexibility in your body. Yin Yoga is a passive yoga practice that focuses on the deep connective tissues in your body. If you are looking to try this deep practice, we have the best Yin Yoga sequence for beginners just for you! Maybe you love the intensity of your vinyasa class but are looking for the perfect restorative practice to compliment your fiery flow practice. Are you looking to increase the flexibility in your bodywith a softer, slower paced yoga practice? Yin Yoga may just be the practice for you.
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