​Grounding Yin Yoga sequence – “Get yourself grounded and you can navigate even the stormiest roads in peace.” – Steve Goodier

Yin Yoga is an opposite practice to your active, Yang practice. Experience something new you flying warriors! See what lies beyond the physical strength and the dance of Vinyasa. Come along for a quiet hour to go to the dark spots, where light doesn’t lie, manoeuvre to the source of your strength. 

This grounding practice will calm your nervous system and help to release from blockages in your meridian lines. It is a great sequence to practice during a stressful period or for an evening practice. 


Remember yin yoga does not require a specific alignment, thus the images below should not be a guidance on how you will look in a pose! You should previously have a regular practice with a teacher to follow this sequence and you should take a modification of a pose that is suitable for you! I recommend to attend Yin yoga classes prior to practicing the sequence, so you learn to modify according to your body and state.


 Butterfly
PictureHow to go in: From a seated position, bring the soles of your feet together and then slide them away from you. Allowing your back to round, fold forward, lightly resting your hands on your feet or on the floor in front of you. Your head should hang down toward your heels.

Options: Use a bolster/pillows under your seat. You can also place support under your chest or head.

Alternative: Lie down on your back and keep your legs in sam position. 

Meridians: The Gall Bladder lines on the outside of the legs as well as the Urinary Bladder lines running along the spine in the lower back. If a stretch is felt in the inner thighs, the Kidney and Liver lines are being stimulated.

Time: Hold the pose for 3-5 minutes.

Dragonfly
PictureHow to go in: From a sitting position, spread your legs apart until they won’t go any further. Sitting on a cushion will help tilt your hips. Fold forward, resting your weight into your hands with your arms locked straight, or rest your elbows onto a block.

Options: Place a pillow or a cushion under your seat. Place cushions or pillows to rest your chest on.

Alternative: Lie on your back against the wall and rest the legs wide on the wall. 

Meridians: Urinary Bladder on back of legs and on the back, and the Liver and Kidney lines through the groin and the Spleen through the inner knees.

Time: Hold the pose for 5-10 minutes. (When holding longer, start softly and gradually release deeper to the pose). 

Caterpillar
PictureHow to go in: Sit on a cushion or on the ground if you are more flexible, with both legs straight out in front of you. Fold forward over the legs, allowing your back to round. Release your hands and shoulders and melt down.Options: Use a pillow or blocks under your seat.

​Alternative:​ Stand close facing a wall, fold forwards and rest your mid back against the wall. Keep your knees soft and let your weight press to the wall.

Meridians: The Urinary Bladder.

Time: hold for 3-5 minutes.

 
Shoelace
Pictureversion 1
How to go in: Sit cross-legged and then draw one foot under the opposite thigh and the other foot over toward the opposite hip. Try not to sit on the feet but slide them as far forward as they can go. Anchor both sitting bones to the ground.Options: Sit on a bolster or pillows to tilt your pelvis forward. Stay upwards, resting your hands on the feet or knees. If this pose is not suitable try version 2.

Meridians: Liver, Kidney, and Gall Bladder. If folding forward, the Urinary Bladder line will be stimulated and the stomach compressed.

Time: hold 3 minutes each side.

Counter pose: Windshield Wipers lying down or sitting – bend your knees up and swing from side to side.

Picture

version 2
How to go in: Sit both legs straight in-front of you. bend one knee over the other and bring the foot close to the hip.
Frog

PictureHow to get in: Start in Child’s Pose and slide both hands forward, separate the knees, but remain sitting on the heels. Stay there or open your feet out to the side. 

Options: Rest the chest on bolster. Straighten the arms out in-front of you. 

Meridians: Inner leg pressure works the Spleen, Liver and Kidney meridians. When the arms are stretched forward, the upper body meridians are massaged, affecting the lines of Heart, Lungs, and Small and Large Intestines.

Time: Hold for 3-5 minutes.

Counter pose: Child’s

Child
How to get in: Begin by sitting on your heels and then slowly fold forward, bringing your chest to your thighs and your forehead to the earth.Options: if your knees hurt place a blanket under them. 

Meridians: The Spleen and Stomach meridians are compressed while the Kidneys and Urinary Bladder meridians are stretched.

Time: Hold for 3-10 minutes

Twisted Roots
PictureHow to get in: Lying on your back, bring top leg over the other and draw both knees into your side. Open your arms to the side like wings. Make sure your knees are resting on the ground or place support under them. Options: bring knees to your chest and without twisting drop them to your side. Lift knees higher or lower. Bring arm over head to further extend the side.

Meridians: Twisting the spine stimulates the Urinary Bladder lines along the spine (the ida and pingala nadis). If one arm is overhead, several meridians in the arms are stimulated – the Heart, Lung, and Small Intestines.

Twists compress the stomach and massage the internal organs. Twisting through the rib cage stimulates the Gall Bladder meridians. Helps the liver, spleen, and pancreas (basically twists are amazing for everything!)

Time: 5 minutes each side.

Shavasana
Picture

 

Lie down on your back and scan though your body to release all tension. Maybe place a bolster under the knees or ankles, to help the lower back release. Put a blanket of the your body and cover your eyes if you want.

Shavasana is not just a time to relax the body; in this quiet time the mind should remain alert, yet relaxed and aware of the body relaxing. Practice  observing the energies during your Shavasana will assist you to feel energy flowing at other times.

Time: Hold for 5 + minutes. Or as long as you wake up 😉

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