Handweaver’s Guild of America Yin Sequence

Yin Yoga is a meditative style of yoga in which yoga shapes are gently held for several minutes, often supported by props or the floor. Yin Yoga works with the connective tissues of the body to gradually reduce held tension, invite relaxation, and strengthen relationships between mind and body. In this sequence, we focus on areas of the body most affected by long bouts of sitting. Photos below are simply guides for each shape; please remember to avoid pain and find your own personal alignment. Shapes can also be made seated.

Yin principles:

  • Find mild to moderate amounts of sensation in each shape: this means your breath will stay natural and you will not be in pain or the biggest “stretch” you’ve ever felt.

  • What effort can you release? Releasing muscular effort allows the mild stress we’re creating concentrate on the connective tissues rather than muscle. We’re looking for a “schlumpy” practice. If you cannot release tension without pain, consider finding an alternative variation of the shape that still targets the same areas. Often changing props or the direction your facing (seated, horizontal, legs up a wall, etc) can help you stay within your “edge.”

  • Take time to sit with this sensation. This may be 3 - 5 minutes, shorter as you start and potentially longer as you build tolerance. This may include being still, but remember that gentle swaying or movement or coming out of a shape entirely is encouraged to help you stay within an appropriate level of sensation.

  • Take a moment between each shape to let the sensations you’ve created resonate through the body. Change shapes when that sensation feels like a faint echo.

Butterfly

From a seated position, bring the soles of your feet together and knees apart. Allowing your back to round, fold forward, lightly resting your hands on your feet or on the floor in front of you. Resist the urge to pull yourself closer, let the fold happen passively.

Alternatives & Options:

  • Elevate the hips with a bolster or blanket.

  • If the back doesn’t like this shape, you can do the reclining variation; lie down, keeping legs in butterfly or up a wall.

Open Wing

Lying on your stomach, take your right arm out to the side—90 degrees or less from your torso with your palm facing down. Then, press your left hand into the floor to roll onto the right side of your body. You’re looking for sensation across the right side of your chest, shoulder, and right arm. Try bending your knees and possibly opening your left leg up toward the ceiling by standing your left foot on the floor. This last action can increase sensation in your right arm, but if it’s too much, leave your left knee and leg down.

Switch sides after a brief resonance in Sleeping Cobra (resting facing the ground with the hands under the forehead OR facing one direction and the cheek on the ground).

Half Frog

From Sleeping Cobra, bring one knee up toward an elbow. Let the hips stay somewhat facing the ground and let the body be heavy. Do this side and the next shape on the same side, then rest, and then switch sides starting here again.

Option to walk the elbow toward the knee for more side body sensation.

Legs Up

Place your feet onto a chair, bench or up the wall. You may choose to put a blanket or pillow under the head. If staying seated, try supporting your elbows with pillows or blankets or propping the feet onto a bolster or stool.

Rest here with little to no sensation as long as you’d like!

Upright Dragon

From hands and knees step one foot forward. Use blocks to make that more accessible and feel free to stay with hands on blocks. Or you may lift your shoulders over your hips. In Upright Dragon we are looking for sensation in the front of the back leg/hip/thigh, but may find sensation in other areas of the legs and low back. Repeat second side after a brief resonance.

Alternatives & Options:

  • Supporting your front thigh in a chair may be helpful.

  • Place a blanket or bolster under the back knee to provide cushion.

  • Could do this from your back - pull one knee in and the other leg may got toward straight.

  • Feel free to play with the exact alignment of your torso and arms to find a sensation that feels right to you.

Sphinx

Lie down on your belly. Clasp your elbows with the opposite hands and move the elbows just ahead of your shoulders, propping yourself up. Notice how this feels in your lower back. If the sensations are too strong, move your elbows further ahead, lowering your chest closer to the floor. If you like, you can place your palms flat on the floor in front of you like a sphinx.

Stay in Sleeping Cobra with head resting on hands if this is too intense in the low back.

Twisted Root

From Half Frog, roll onto your side keeping the lifted knee toward the ground. The bottom leg may stay straight or bend. The top arm may rest on the ribs or extend to the side. Face any direction that feels comfortable.

This is the next to last shape, try to find more ease and go toward mild sensation.