Full Body Yin Yoga {35 minutes}

Hi, welcome to this half hour yinpractice, I’m Devi we’ll do some two instant encumbers startingwith the upper person moving down to the lower body and we’ll get started in seiza constitute so go ahead and be participating in your heels closing the eyes and sittingwith the spine tall with the mitts remaining inside of the lapone palm inside of the other take a few moments now to centerto feel the earth below your form your shinsand feet connected to the ground and three wheezes in and out and allowing the eyes to open andstretching into the neck the upper form to beginwe will take the intelligence over toward the right side so unfolding into the leftside of the neck here and the pass can rest on the dirt orwhatever weapon and pas caste is comfortableyou can play around with whether the nose inclines upor tilts down and this is just a warm up for the actual pose that we’re movingtoward which is the rolling panda pose so making your right hand now and we’removing into phase two of our warm up and the right handcomes to the shoulder and there’s a feeling here of kind ofpulling the back surface of the shoulder forward and this isyour trapezius muscle that connects from the centre upper backbetween the shoulder blades and up to the shoulder so pull that forwardas you let your nose station down to the ground a little bit moretake this arm left limb and cross it over to get a little more of this sensationso phase two is the side of the cervix strain and this upper backand now phase three is moving into a more intentional forward bending herewhere the kuki-chin comes more toward the chestreally more kind of aggressively attracting the shoulderdown and so it’s a quite of a back bendbut turning a little more into an upper back forward bendso this is to give you the target areas for the constitute we’re about to move intothe rolled panda so starting on the entrusts and knees andtake your left arm under the right so it’s like what you’ve probably seenbefore as thread the needle constitute phase one is just this side of the neckstretch so not trying to get the shoulder through yetjust getting this area of the cervix pull and both knees maybe are stayingon the soil right now good moving now into phase two which is toget this left shoulder closer down to your right knee a duet few inchesand now lengthen the side of your neck the left side of your cervix awayso that there’s more space between the left ear and the left shoulderand maybe a little more turn of the ability here as well so perhaps your gape isturning up to the sky it’s all about what feels good in yourrange of action some people at this object will are happy to make this hand behindthe back some people will like to take this legout to the side but i’m gonna save that for phase 3 so let’s take it into the phase threenow and the right leg out to the side and take your kuki-chin more toward yourchest so that you move this place elongate into a little bitmore of a forward crouching awarenes and it’s almost like you couldroll over into a twisted somersault here but you’re not going to actually wheel so this is phase three a little moreforward bend and i want you at this point tochoose which of these you want to be in for anotherminute phase one phase two or phase three not everyone needs to turnthis leg out to the side to open this kickstand leg out somepeople are happy to do the whole thing with both knees on the dirt so have a play experimenting with the angles of thingsis definitely part of this pose gradually now release bothknees to the ground and gradually do your course backup to seiza and just take a few moments here in seiza with the sticker uprightnotice what you feel now on the left side of the neckleft upper back outer shoulder deltoid muscle trapezius and second place now taking your rightarm across and reaching over so the first part istaking the outer shoulder – oh and actually we’ll do the two sides of the neckso this those are the two parts of the first part is theshoulder and the neck starting with the neck hereagain the arms can rest on the floor where you’re cozy and now taking this right arm across andholding the appendage in with the left hand is still phase one feeling this outershoulder upper arm stretch great and now descent this hand to theoutside of the leg is you make the left handup and attract the trapezius down and you can play around again withthe angle of your kuki-chin the angle of your snout good and now phase three bringing itinto more of an intentional forward bend twisted forwardbend with more lower of the chin down towardthe chest maybe chin toward the left armpit all right very good that’s our prep nowcoming into the pose handwritings and knees and phase one right arm slithers under theleft coming to that back bend not trying toget the gaze up to the ceiling hitherto not trying tobring the front very far through so not even trying to make atwist out of this this pose is often taught inthe in the outer nature the non yin world asa as a twist and we’re really emphasizingsomething different now this place bending and trapezius upper backthing here so moving into second phase draw the privilege shoulder or walk it downtoward your left knee and then stretch the right ear towardor away from the body away from the shoulder sticky rug is great for this if you’reon one because you have that extra bit of traction to keep the shoulder down thereand phase 3 now taking this left leg out to the side like a kickstand tuckthe top deep through paw behind the back if you like or upover the manager and now taking one more minute in yourfavorite stage which might be right here or it might bephase one or two and secreting coming back aroundto the center back into seiza and sitting taking a rebound now withthe backbone upright closing the eyesfeeling the effects feeling any feel of energy moving sometimes the feeling afterour yin postures is described as a feeling of opening the floodgatesso we introduced ourselves into a position that that stopped the exertion or the qi fromflowing for a few minutes and then now it all gets to rush through and letting the eyelids come open makeyour mode into a sitting position with the left leg outin front half butterfly pose right leg bent and come forward overthis left leg two minutes in your forward bend you cantake it into any change of this you can use propsas you like a pillow under the seat can be quite helpful hands are on the flooring the ankle thefoot whatever works for youand you might find different stretches as you deviate to the rightor to the left you can play around with that and seewhich angle feels just right today and coming up lift up the spinetake your time changing surfaces right leg forward left leg in adjust the hipsas you need to two minutes over the second side and liberating coming up andmake your lane down onto your back rest on the back taking the time to rebound to feelthe effects you may notice whizs in the back ofthe body the backs of the legs and the torso the prickle which have just beenstretched and you may notice this superstar moveand reform and displacement and pull your forearms up over your headstretch mode down long through your legs inhale and as you breath take the handsback down to your sides moving into cat tail or a variation of cat tail socome on to your back and i’ll show you from this side because it’ll be easierto see left shoulder on the floor do yourleft foot up and harboured the hoof in the pas and if thisis not accessible to you then control get a strap or a belt to putaround your paw and now take this right kneeto the ground and start to do this kind of like shimmy of the left leg and hip back so your belly is objected moretoward the ground and this might be your constitute now we’regoing for a little of a slant so the more you lookback toward the right you’ll get a twist and we’re getting likewise quite a goodstretch probably in the figurehead of the thigh on thisbottom leg so some of you might like to lie down and rest your head on your appendage or on a pillowand some of you might come far into thismore of a slant statu delivering the shoulder back toward the earth and so the key is to keep this kneethis one now the bottom leg which is left legfrom slithering forward you want to keep it back in space and that’s where thatnice quadruplet extend and trendy flexor unfold comes from so onceyou start getting on to the back here there mightbe a need for a pillow under the head or a propunder the foot and so i like to use a blocksometimes under the head or sometimes under thefoot or the knee and cat tush paws your shoulder if it doesn’t touch theground no large-hearted hoot it’s just about getting things moving inthat guidance a spin is shoulders moving one direction hipsmoving the other way and the legs here are the bars for the hipsthis is a back deform and a turn and slowly secreting back up to thecenter straighten out your hips and yourshoulders and we’ll change it over to the secondside so resting on your claim elbow and the right side of the bodyand now it’s your bottom leg right hoof comes up in the handleft hand to right foot and this left knee the top leg has theknee coming to the ground and now thinking about ormore than thinking about do do it shift the hipback until you get this knee furthest back in spaceand this funny kind of navel pointing toward the groundthing and so you can lie down on your place now you can use your pillow orblock under your ability to make this morecomfortable because it does get a little funky to time try and rest on the sidewithout head support in this position and this is a wonderful place to stay ifthe rest of the moving back is too much for yourbody or you can see how i didn’t use a blockon the first feature but for me a block makes a big difference in mycomfort under the head and i start to shift itback bringing my shoulders more flat on theground but impeding this knee moving toward the ground for somepeople knee vanishes easily to the ground that’s maybe your leg is longer maybeyou have more range of motion twisting in yourspine and others you’ll you might be quite a bit far up it’s not about where the shoulders areor the knees it’s about the excitement in your spinein the figurehead of your title thigh the construction the back bendthe quad unfold that’s our two minutes release the polesshifting to come onto your back remove any supportthat you’d like as we come into a rest feeling the rebound of that prettystrong stimulant of the spine for these remainders you can spread yourselfout as much as you’d like so that the vigour are genuinely flowthrough their own bodies through this direct and coming to a inclination knees positiondraw the knees in grip them into your chestarms around the legs and anatomy four pose give your rightankle over your left knee and either bosom behind the thigh orin front of the shin use a block under the headif you’d like or some kind of pillow elongate into the outer trendies now theglutes on the right side and secreting and changingsides left ankle over the freedom knee again you might not be holding the shinlike i am you might be here regarding behind the thigh which isactually a little bit more common among my students i like to holdin front of the shin although it tweaks my premier a littleso then i like to have the block under the head this is just my penchant everybody’s different good i’m releasing now straining out for another rebounda brief rest feeling profoundly inside of this torso this gulp that’s happening right now and coming into supportedbridge with your block a load of books will likewise work if youdon’t have a block available to lift the trendies slide this block underthe hips i’ve got my block at the centre heightyou can play around with low-pitched midriff or high height and the placement of theblock is under the bony part of the pelvisnot the soft small-minded of the back but lower than that below the waistline aqueduct pose your hoof can be on theground like so with the knees deform or you canextend the legs whichever you like betterlegs can be wide or restricted and it’s quite freeing in theto to better understand yin and yang yoga or time more lax yogasin general this thicknes of the legs because somehow it got into the popularyoga educations that the legs ever have to benarrow in back bendings that you’re going to hurt yourselfif you don’t keep your knees hips width apart in your bridge constitute and thingslike that and and that’s just nonsense you canhave your legs as wide as you demand you’re not going to hurt yourself and itactually sees the pose easier and safer for some people so and i encourageyou to play around with wide legs restrict legs even bent legsdifferent leg sentiments it’s your body and our final hurrah here is toelevate the legs with this block under the seatso for me i always want to shift my hips a little forward andlike just like an inch or two to better hold my weight formerly my legs startto go up and from here you can hang out inthis constitute which is sometimes called the seagrass pose in the yin worldif you have your hands under your hips you canyou know do it without a block and it’s like a variation of shoulder standsome of you might like to bring this right intosome version of a plow constitute so the block could stay under the hipsyou could adjust the block so you’re not being jabbed by the corner of the blockor you could let the trendies come off the blockif that’s your cup of tea hands could stay at the back or extend on the groundor “re coming up on” the manager so anywhere in herefor the last minute this is to stretch the lower sticker maybethe hamstrings as well or if you’re bringing it into the snailpose then more upper sticker midriff upper backbone i like to reach arms up normally in mysnail but certainly you don’t have to you can havethe arms down now or continuing to supportthe rumps and now release your pose slowly makeyour way out finding your block with your set ifit came off and then finding the earth with your feetonce your foot meet the earth lift your trendies slip that block outand now is time for final shavasana meet yourself absolutely comfy ina hotshot constitute with the arms and legs spread outnice and large-scale and wide or any pleasant rest arrangement and i will leave you here you may wishto rest for another couple of hours orfive minutes longer or roll up to a sitting positionwith me and move on with the rest of your daythank you so much for joining me namaste i hope you experienced this practice thanksso much for participating me and please make the thumbs up if you likethis video expressed support for my path and check out my latest yin yoga video

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