You want to learn a form of yoga that helps you focus on physical, energetic, and mental balance. Then do not rush to skip the yin yoga poses.
If you are just starting out with yin yoga, you will need to gradually explore new dimensions of body, energy, and mind. Below, easyhealthylive.com will share with readers a series of yin yoga poses to nourish and circulate energy.
If your energy is low (feeling stressed, irritable), the sequence below will help you relax to let the energy flow. If you feel low on energy, weak in voice, prone to colds and poor digestion, this sequence of yoga will help you rebuild it.
1. Butterfly Pose
This pose works your inner thighs, outer hips, and spine.
- The body is in a sitting position, the soles of the feet are pressed together and the knees are open to the sides. Create a space between your pelvis and heels.
- Gently bend forward, allowing the spine to curve slightly and the head to drop toward the feet.
- You can rest your elbows on the floor with your head resting on your hands or place a cushion on your feet for your head to rest on.
- If forward bending is challenging, try sitting on a folded blanket.
- Hold the pose for about 3-5 minutes.
2. Sphinx Pose
This pose works on the lower back.
- Lie on your stomach and place your elbows directly under your shoulders. Relax your body on your forearms.
- Let your lower back relax, soften your belly and thighs. You are in need of slight compression in your lower back. If you don’t feel the stretch, try pressing your palms down and straightening your elbows to increase spinal extension.
- Hold the pose for 4-5 minutes.
3. Wing opening pose
This yin yoga pose works the chest, shoulders, and arms.
- Lying on your stomach, bring your right arm to the side, making a 90-degree angle with your torso with your palm facing down.
- Then, press your left hand into the floor to rotate your body to the right. You need to feel the right chest, shoulder, and right arm.
- Try to bend your knees and open your left leg up toward the ceiling by resting your left foot on the floor. This activity can increase sensation in the right arm, but if it’s excessive, let your left knee down.
- Hold the pose for 3-4 minutes.
4. Child kneeling position wide
The pose works on the inner thighs and spine.
- Open a wide blanket to lay your knees on. Then, with your hands under your shoulders and knees under your hips, extend your knees to slightly stretch the inner thighs.
- Move your hips toward your heels and place your arms over your head or keep your arms along your body.
- Hold the pose for about 3-4 minutes.
5. Swan Pose
The pose works on the outer hip and hip rotation.
- Bring your right knee toward your right wrist. Bring your right foot in front of your left hip and slide your left foot back. You should feel it in the right outer hip and the front of the left thigh and avoid feeling in the right knee.
- Consider supporting your right hip with a blanket, also consider bringing your right hip to the floor, so that your left leg rotates slightly outward.
- Hold the pose for about 3-5 minutes, then switch sides.
6. Caterpillar Pose
Doing this yin yoga pose helps to move the back of the legs and spine.
- Start in a sitting position, legs extended forward, bend forward, so that the spine is slightly curved.
- Consider sitting on a blanket and resting your head and arms on the cushion.
- Relax your legs and spine. You can also rotate your legs outwards a bit.
- Hold the pose for 4-5 minutes.
7. Bananasana pose
This is one of the yin yoga poses that effectively work the side of the body, especially the waist.
- Lie on your back, knees bent and feet flat on the floor.
- Lift and shift hips to the right.
- Straighten your legs, place your feet toward the left corner of the mat, and cross your right foot over your left foot.
- Try to squeeze your left hip down and form a banana shape.
- Place your arms above your head, bend your elbows, and lightly grasp your wrists.
- Hold the pose for 4-5 minutes, then repeat with the other side.
8. Original twist pose
This root twist targets the lower spine, pelvis, and upper body.
- Lie on your back and bend your knees, keeping your feet on the floor
- Cross your right knee to your left. Then, lift and shift your hips slightly to the right.
- Roll over to the left in fetal position, then slowly bring the right arm to the right, letting the upper right shoulder relax on the ground.
- If this is difficult for you, place your hand on your right waist and gradually bring it to the side for a deeper twist.
- Hold for 4-5 minutes, then switch sides.
9. Corpse Pose
This pose especially focuses on the chest and arms.
- Lie on your back and place your arms along your body with your palms facing up
- Release any muscle tension, allowing your body to rest and completely relax.
- Consider doing an extended version of corpse pose by bringing your arms above your head and moving your legs wider than your hips.
- Hold the pose for 10 minutes.
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12 Yin Yoga Poses to Awaken Dormant Energy and Recharge Your Practice https://www.yogajournal.com/ Accessed date: 7/14/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.