Yin Yoga for Hips & Emotional Release

The practice of Yin Yoga is the natural opposite of the practice of Yang Yoga. Yang Yoga includes all types of Yoga flow, and Vinyasa along with more gentle yoga like chair. Yin Yoga is different because it is practiced with the body "cool". There is no warming up in Yin. Yin Yoga classes offer up poses and stretches that are held for anywhere between 3 and 5 minutes. Now this may not sound like a lot, but the stretches can get very intense as you hold them.

This practice of holding and breathing encourages the release and stretching of the joint you are focusing on and can help the practitioner let go of emotional stress. This class focus on the hips, and will work to not only stretch but also strengthen the hip joint. I strongly encourgae grabbing a pillow or blocks if you have them, to support you in the practice.

Remember to be kind to your body, and listen when it tells you to release the pose. Please feel free to reach out if you have any questions.



Childs Pose: 10 Deep Breaths

Benefits: This pose brings your parasympathetic nervous system online and as a result, allows your body to relax into a rest-and-digest state. This pose also relieves the hips and low back of tightness.


1.From a table top position, push through your hands and send your hips back towards your heels. The hips might actually touch your heels, and they may not

2. Lengthen through your spine and bow your head to the Earth. If your forehead doesn’t touch the mat, you might consider supporting it with your block or bolster

3. Relax the chest so it rests comfortably on your thighs

4. Arms may reach energetically toward the top of your mat, or relax them softly at your sides

5. Breathe and bring your awareness to each part of your body that is connected with the Earth. Remember that you are supported by and connected to all energetic beings

6. Stay here for at least 10 deep breaths





Pigeon Pose: 20 Deep Breaths

Benefits: Pigeon pose offers up an intense stretch, while allowing the body to rest completely with the support of props. Holding this pose applies appropriate stress to the hip joint, which will rebound stronger and more flexible.

1. From Child’s Pose, press back up to table top

2.Take your right leg up in between your hands

3. Walk your right foot all the way over to the left side of your mat

4. Lay down the knee and ankle

5. Using supports (blocks, blanket or pillow) fold over the leg and allow the body to rest

6. Stay here for at least 20 deep breaths

TIP** If your hips are feeling tight, bring your front heel IN towards your body, this will make the stretch more gentle. If your hips are feeling open, push your heel AWAY from your body towards the top of your mat to intensify this stretch.




Half Dragonfly Pose: 20 Deep Breaths

Benefit: Half Dragonfly pose, like the full version, opens up the inside of the thigh, as well as the hamstring of the extended leg. A strong tingling sensation often arises in this pose, encouraging emotional release.

1. From Pigeon Pose. sit onto your right hip

2. Gently swing your left leg (back leg) around to the front of your mat

3. Tuck your right foot into the inside edge of your leg thigh

4. Using your supports, fold your body over your extended leg and rest your head

5. Stay here for at least 20 deep breaths.

TIP** If you want to change the feel of this stretch, try pointing and flexing the foot on your extended leg!





Bound Angle Pose: 10 Deep Breaths

Benefit: Bound Angle Pose offers a deep stretch in the hips that moves around the outside of the glutes and low back when folding. Supporting the head with blocks allows the body to rest for several minutes.

1. From a comfortable seat, draw the soles of your feet together

2. If you like, bring your blocks or block over the top of the feet

3. Fold the body, sending the knees in the direction of the Earth

4. Hold for at least 10 deep breaths

TIP** Try moving your feet away from your body, this changes the dynamic of the stretch and allows the body to fold deeper!




Pigeon Pose Second Side: 20 Deep Breaths

Benefits: Pigeon pose offers up an intense stretch, while allowing the body to rest completely with the support of props. Holding this pose applies appropriate stress to the hip joint, which will rebound stronger and more flexible.

1. From Child’s Pose, press back up to table top

2.Take your left leg up in between your hands

3. Walk your left foot all the way over to the right side of your mat

4. Lay down the knee and ankle

5. Using supports (blocks, blanket or pillow) fold over the leg and allow the body to rest

6. Stay here for at least 20 deep breaths

TIP** Take some time here to notice any differences you might feel between this side and your first side. Most of us have a side that is more flexible, so it’s important that we hold a little longer on our more uncomfortable side.




Half Dragonfly Pose Second Side: 20 Deep Breaths

Benefit: Half Dragonfly pose, like the full version, opens up the inside of the thigh, as well as the hamstring of the extended leg. A strong tingling sensation often arises in this pose, encouraging emotional release.

1. From Pigeon Pose. sit onto your left hip

2. Gently swing your right leg (back leg) around to the front of your mat

3. Tuck your left foot into the inside edge of your right thigh

4. Using your supports, fold your body over your extended leg and rest your head

5. Stay here for at least 20 deep breaths.

TIP** If you want to change the feel of this stretch, try pointing and flexing the foot on your extended leg! Again, notice any differences between this side and your first side!




Bound Angle Pose: 10 Deep Breaths

Benefit: After stretching the hips intensely for several minutes, finishing your YIN sequence with Bound Angle Pose will allow you to notice any changes in the body from the beginning of your practice to the end. Are your hips more open? Do you feel any different?

1. From a comfortable seat, draw the soles of your feet together

2. If you like, bring your blocks or block over the top of the feet

3. Fold the body, sending the knees in the direction of the Earth

4. Hold for at least 10 deep breaths

TIP** Try moving your feet away from your body, this changes the dynamic of the stretch and allows the body to fold deeper!


Namaste


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