"Life is a balance of holding on and letting go." -Rumi
Basic Yin
*This is a basic, 60 minute, Yin Yoga class. If you have back, neck, or shoulder injury, please consult your doctor before attempting to do yoga. Enjoy.
Child's Pose
Hold 2 minutes
Benefits: Healing and resting pose (home base pose); gently releases spine and massages the stomach and digestive system
Meridians: Spleen, stomach, kidneys, and urinary bladder
*With arms over head: heart and lungs
Butterfly
Hold 3-5 minutes
Benefits: Releases low back and external rotation of hips
Meridians: Gall bladder and urinary bladder
*If felt under thighs: kidneys and liver are stimulated
Counter Pose: Windshield wipe knees back and forth for 30 seconds
Sphinx
Hold 2-5 minutes
Benefits: Stimulation of the sacral-lumbar arch
Meridians: Urinary bladder, kidneys, and adrenals
Counter Pose: Passive child's pose- knees closed and arms by your side for 1 minute
*Second picture is the advanced version
Shoelace
*Right leg on bottom, left leg on top and vice versa, fold forward for a deeper sensation
Hold for 3 minutes on each side
Lateral Shoelace
*Place body 90 degrees opposite of front leg
Hold for 2 minutes on each side
Benefits: Hip opener
Meridians: Liver, kidneys, and gall bladder
*If folded forward- urinary bladder
Counter Pose: Windshield wipe knees back and forth for 30 seconds
Forward Fold (Caterpillar)
Hold 3-5 minutes
Benefits: Release the ligaments along back of the spine, heart is getting massaged, internal rotation of the hips, and releases back of thighs
Meridians: Urinary bladder
Counter Pose: Twist or slightly lean back while lifting your chin, taking 3-5 breaths
Supported Bridge
Hold 3-5 minutes
Benefits: Releases low back, spine, and neck; improves digestion and calms the brain
Meridians: Stomach, spleen, and kidneys
Counter Pose: Place feet as wide as the mat, hold, knock knees together and hold for 1 minute
Double Knee Twist with Shoulder Opener
Hold 2-5 minutes
Benefits: At the end of the practice, it restores and/or renews nervous system, releases tension in the entire spine
*Bent knees helps relieve sciatica
Meridians: Urinary bladder, liver, spleen, and pancreas
*If arms are over head- heart, lungs, and small intestine
Counter Pose: Knees into chest, grabbing with both hands. Hug, squeeze, love. Rock east to west.
Savasana
Hold for 5-10 minutes
Benefits: Seals the practice, calms the brain, and relaxes the body
Namaste
Phone: 602.909.3375