Welcome to this 15 minute yin yoga practice.
Find a comfortable seated position to begin.
Take a deep breath,
Inhale through your nose,
And exhale slowly through your mouth.
Let go of any tension from your day.
Set an intention for your practice.
It could be relaxation,
Letting go,
Or simply connecting with your body and breath.
Continue to breathe in deeply through your nose,
And out slowly through your mouth.
Let your breath return to normal,
And take even breaths in and out.
Come into a seated position with the soles of your feet together,
Allowing your knees to fall open like butterfly wings.
Gently fold forward,
Letting your back round naturally.
You can rest your hands on your feet,
Or the mat in front of you.
If you need support,
Place a block or bolster under your forehead.
Close your eyes or soften your gaze.
Feel the stretch through your hips and inner thighs.
Breathe deeply,
Inhaling into any areas of tightness,
And exhaling to release.
Hold here for a few more breaths,
Softening into the pose.
Take a deep breath in,
Breathe out.
Use your hands to push yourself up and lengthen your spine.
Now extend your legs straight out in front of you for Caterpillar Pose.
Allow your feet to relax,
And gently fold forward over your legs.
Bend your knees as much as you need to,
In order to be able to grab the sides and bottoms of your feet.
You can place a bolster or cushion under your thighs to support your upper body.
Let your spine naturally round as you relax into the position and stretch.
Notice the sensations in your hamstrings and lower back.
Remember,
Yin yoga is about ease,
Not force.
Stay here,
And breathe deeply.
Take a deep breath in,
And breathe out.
Use your hands to push your body up and lengthen your spine.
Swing your legs underneath you,
And come up into all fours.
Come into a plank and lower yourself down to the mat.
Gently push yourself up onto your elbows for Sphinx Pose.
Have your hands flat on the mat in front of you,
Your elbows underneath your shoulders,
And look up.
Let your feet fall apart naturally.
Let your chest gently lift as your shoulders relax away from your ears.
If this is too intense,
Slide your elbows forward to reduce the arch in your back.
Breathe into your lower back,
Feeling the gentle compression.
Stay here,
Softening into the pose with each exhale.
Take a deep breath in,
Breathe out,
And lower yourself down to the mat.
Moving as slowly as your body needs you to,
Roll over onto your side,
And then gently roll over onto your back.
Now lie on your back,
And hug your knees into your chest.
Let both your knees drop to one side,
As you extend your arms out into a T-shape.
Feel the twist in your lower back,
And stretch in your outer hip.
Turn your head to face the opposite hand to the direction your knees are.
Close your eyes and breathe deeply here.
If needed,
Place a cushion under your knees for support.
Take a deep breath in,
And as you breathe out,
Bring your knees and head to centre.
Now drop your knees in the opposite direction,
And look over to the opposite hand.
Take a deep breath in,
Breathe out,
And relax into the pose.
Take a deep breath in,
Breathe out,
Bring your knees up to centre,
And hug your knees into your chest.
Extend your legs out,
Resting your arms gently by your sides.
Let your feet fall apart naturally,
Your palms facing upwards,
Shoulders away from your ears.
Allow your whole body to relax into the mat,
For Shavasana,
Final resting pose.
Take a deep inhale,
And exhale,
Releasing any remaining tension.
Feel the calm and stillness in your body.
Stay here for a few moments,
Soaking in the effects of your practice.
Take a deep breath in,
And exhale.
Begin to wriggle your fingers and toes,
And move your head from side to side.
When you are ready,
Bend your knees,
And hover onto your side,
And use your hands to push yourself up into a seated position.
Thank you for sharing your practice with me today.
I hope you feel relaxed and reconnected.
Take the sense of calm with you into the rest of your day.
Namaste.
