Yin Yoga Sequences
Five Elements:
Fire Element Practices: short & long sessions for heart meridian
Short Sessions (30mn)
sphinx, seal | childs pose (knees apart) |childs pose (knees together) | ¼ dog (both sides) | melting heart | shoulder opener |full forward bend | savasana
Long session (80mn)
Wide knee childs pose & thoracic thread the needle twist | sphinx/seal | childs pose (knees together) | ¼ dog (both sides) | shoulder opener | supine twist | full forward bend | ½ dragonfly (both sides) | supine knees to chest | savasana
Earth Element Practices: Spleen Channel
Short Session
childs pose | toes pose | dangling forward bend | dragon lunge (one side) | pigeon (one side) | shoelace (one side) | dragon lunge (other side) | pigeon (other side) | shoelace (other side) |butterfly fold | seated HARA breath meditation to close
Long session
childs pose | toes pose | dangling forward bend | dragon lunge (one side) | pigeon (one side) | shoelace (one side) | dragon lunge (other side) | pigeon (other side) | shoelace (other side) |butterfly fold | supported bride| half saddle (both sides) | full saddle | belly down savasana (full danda pranam)
Metal Element: Lung Line
Short Session
dangling | dragon lunge [first side] | camel | dragon lunge [other side] | half saddle [first side] | seated twist [both sides] | half saddle [other side] |savasana
Long session
dangling | dragon lunge [first side] | camel | dragon lunge [other side] | half saddle [first side] | seated twist | half saddle [other side] | square pose [both sides] | wide legged seated forward bend | full saddle | savasana
Water Element: Kidney Meridian
Short Kidney Sequence (40 mn)
Butterfly forward bend| Sphinx/Seal |Child’s Pose | ½ Dragonfly (each side) |Full Forward Bend |Savasana
Long Kidney Sequence (70mn)
Butterfly | Sphinx/Seal |Child’s Pose | ½ Dragonfly [one side] | Full Dragonfly |½ Dragonfly [other side] | Supine Twist [both sides] | Stirrup/Happy Baby | Legs up the wall | Savasana
Wood Element: Liver Line of Chi
Short Session (40mn)
Shoelace [mod: supine figure 4 or bottom leg straight] | Sphinx/Seal | Pigeon - both sides [mod: deer pose] | Childs Pose | Dragonfly | Savasana
Long Session (75mn)
Wide knee child’s pose & twist | sphinx/seal
All on one side: pigeon | shoelace | ½ shoelace | seated twist |square pose
Repose: dragonfly or pentacle or supported bridge [legs long]
Other side: pigeon |shoelace | ½ shoelace | seated twist | square pose
Dragon fly
INNER METHODS:
stabilizing session: grounding into earth
The meridian mechanism allowing us to find groundedness and stability even in the midst of uncertainty and overwhelm. May we be reminded of the inherent resources we possess for balance and a deep rooted state of rest.
May this serve to stabilize….
child’s pose
dangling forward bend
dragon lunge >half splits [R side]
shoelace [R side]
dragon lunge>half splits [L side]
shoelace [L side]
pigeon [both sides]
supported bridge
savasana
Recall in self-practice, we want our shapes/sensations to be….
stimulative but nourishing;
interesting/engaging but not tension forming;
transformative but not traumatic
Metta- Loving Kindness Yin Practice
Supta Badha Konasana
Pause soften & connect to Hara at the belly center
Altar of the Sacred
That ease is our baseline, we don’t have to effort or build hara. It’s always there. Then also cultivate - attitudes and traits as a practitioner- we have to develop them. Careful- full of care for our selves, for one another. we widen our mandala to incorporate this practice for the benefit of others..
Butterfly Forward Fold
Set intention for careful practice: full of care
For self & all others
Sphinx
Restorative Side bend [on bolster] - one side
Restorative Twist [on bolster] – one side
[contemplation: When is the last time you felt truly generous? Kind? Feel the kind Buddha nature within, re-live the feeling, Regenerate this tone in your field of experience now.]
Restorative Backbend [on bolster]
[Empathetic joy. One of the qualities of the buddhamind, a heart thats radically open and able to connect.
Instead of just waiting for this to occur we practice and lean towards it]
Restorative Side bend [on bolster] - other side
Restorative Twist [on bolster] – other side
[Allow your mind to go back to early memories - Recall other past times from your memory when you’ve felt truly generous, compassionate, empathetic towards others. Exuded kindness. Savor the feeling tone of that, acknowledging these attributions of component of your basic nature. Just taking a few moments and drawing some delight feeling good about your self. The dignity of your own kindness. your tender humanity.]
Seated half dragonfly – both sides
[meditate on people in your life- send them all this blessing:
“may you be well
may you be happy
may you be free from the causes of suffering”]
Seated Twist – both sides
Savasana
Gather awareness at heart center for the duration of corpse pose.