Yin is a healing style of yoga that promotes deep restoration and repair. Yin poses can be categorized by the amount of time that is spent resting in each posture. Usually, a yin pose is held for at least two minutes, and up to ten minutes. While this may sound like a lot, this is so that we can stretch deeply into the connective tissue of the muscles for deep release, muscular repair, nervous system healing, and pain relief.
Yin is one of my favorite styles of yoga to practice anytime I need to feel supported and nourished.
Read on as I share a simple, 3 pose Yin flow that is sure to help you sleep better, and dream sweeter:
Before getting started, ensure that you have a comfortable and safe place to practice. Feel free to create a sanctuary with peaceful music, relaxing scents, and soothing lighting.
- Child’s pose. Begin in tabletop position. Then, widen your knees to mat width and bring your big toes together. Keep in mind that if the hips are sensitive, you can bring the knees to a narrower position. From here, push the hips back to the heels and walk the hands forward until the heart is reaching towards the earth. You can rest your forehead on the mat, or place a pillow underneath the head and chest for deeper comfort. You should feel the hips and lower back gently stretch and release.
Rest in the pose for at least 2 minutes, and up to 10.
2. Slowly releasing your child’s pose, we will transition into a seated Butterfly Fold. Begin by sitting upright and bringing the soles of your feet together. You can give yourself a lot of space between the heels and the groin. When you're ready, hold either the lower legs, feet, or ankles, and lengthen the spine upwards before gently folding the chest over the legs. I like to place a pillow over the feet to rest on in my forward fold, feel free to do this as well.
Rest here anywhere from 2-5 minutes.
3. Now we will gently release and make our way to lying on our backs. Preparing for our Supine Twist, hug both knees into your chest, and then drop both knees to the left side. Open your arms wide like a T shape, and see if you can keep both shoulders grounded on the mat. Breathe into the belly as you lay in your twist and focus on long, slow exhales.
Rest in your twist anywhere from 2-5 minutes, and then switch to the other side.
This simple yin flow is designed to help lower your energy levels, calm your mind, and soothe any feelings of stress that the day might have held. Use this practice anytime you need to reset or relax for a healing night of rest.