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Yin Yoga Guide

Jessica’s Yin Yoga Guide by Video

 

This is my guide to Yin Yoga by Video, created to re-enforce the work we do in class, either in person or online.

The nature of Yin Yoga is it is experiential rather than directive, so this content is my interpretation rather than definitive – caveat emptor!  In these presentations I aim to cover various different ways into postures, typical props, and ways the poses may be adapted for individual need.  I am very much of the view that “every body is a yoga body” and the relatively simple nature of Yin Yoga poses means there is a way in for everyone with care and creativity.  Not all options are covered here, but I’ve tried to deal with the common ones.

These are recorded and edited by myself from my own space, so please don’t expect a polished professionally filmed video.  At the time of recording I had a knee injury so these are very much “real life yoga”.

For my Yoga students and Yoga Therapy clients these resources are, of course, free.  For others, if you have found them useful, a donation for the content would be appreciated.

This page is mostly about Yin Yoga postures – for breath, meditation and mindfulness see my YouTube Yoga with Jessica page

 

Introducing Yin Yoga12 Minutes
What is Yin Yoga, what are the fundamentals?   Coming into poses at an appropriate depth, for an appropriate time, and cultivating stillness.

Safety in Yin Yoga20 Minutes
Protecting ourselves from injury in Yin yoga – hips, spine, joints, sprains, and emotional overwhelm.

Using Props in Yin Yoga – 15 Minutes
The props we use in a yin practice – bolsters, blocks, bricks, ovals, wedges, blankets, can be confusing.  Here they are demystified!
You can buy most of the props from Yinspire

Sitting Well for Seated Postures6 Minutes
We use seated postures for breathing and mediation, as well as work on areas like neck and shoulders – how do we sit well for practice, and avoid injury?

Circling – 2 Minutes
A simple way to warm your spine up before yoga practice, and transition from sitting to moving.

Cat Cow and Balancing Cat – 5 Minutes
Cat Cow is a staple for warming and freeing our spine; balancing cat helps challenge our balance, focus, and strengthens our spine.

Savasana and Constructive Rest3 Minutes
The staple relaxation postures to start or end your practice, or for when life gets to much and release is needed.

Yin Yoga Twists7 Minutes
Twists are an important part of our yoga practice – helping to release the spine and shoulders and clam the mind.  Which twists do we use, and how to approach them?

Supine Yin Postures – Constructive Rest, Figure 4, Leg Lock, Leg Stretch 9 Minutes
Supine postures feature strongly in Yin Yoga, starting with the absolute rest of Constructive rest, and moving through other postures for our legs, lower spine and hips.

Forward Bends – Half Butterfly, Dragon Fly, Butterfly and Caterpillar – 11 Minutes
Forward bends help release our legs, hips and spine, and they are also calming for the mind.  Care is needed to protect the spine – elongation, moving from the hips and not letting the head hang are important.

Swan5 Minutes
Swan, known as Pigeon (or one legged king pigeon) in some traditions is a versatile posture which works on our spine, legs and hips – but it can be a challenge for some people.  Here are some thoughts on ways to approach the practice.

Shoelace5 Minutes
Shoelace helps release our hips, and if combined with coming forward can be introverting and calming.  However it can be a difficult pose for some, so we look at variations and different ways in.

Childs Pose6 Minutes
A staple rest posture from the yoga tradition, but paradoxically uncomfortable for some people.  Here we look at variations and modifications to get the most from this practice.

Happy Baby Pose3 Minutes
Happy Baby is a lovely supine release for the hips, but not comfortable for everyone.  Here are the options to get into the pose and adapt it for your body.

Dragon and Dragon Twist5 Minutes
Dragon is an energising lunge posture with much opportunity for exploring the paradox of strength and softening in the same posture.  

Supported Inversion, Supported Bridge and Legs up Wall5 Minutes
Supported inversions help clam our nervous system and are go to poses for times when things get on top of us.

Deer3 Minutes
Deer is a simple seated posture which combines both internal and external rotation of our hips, so it can be a challenge if there are knee or hip stories. 

Sphinx and Seal6 Minutes

These are the staple back bends of a Yin Yoga practice, opening the front of our body and releasing tension in the spine.  They can be challenging to our shoulders, so we look at how to approach these safely.

Square Pose3 Minutes
A simple but deceptively challenging posture for our hips, sometimes known as Double Pigeon or Firelog.  Many people will need a simple variation to enjoy this posture, which we cover in this presentation.

Lateral Opening – Banana and Side Child3 Minutes
Opening the side of our body – the lateral aspect – helps free our ribs and waist, and in the case of banana our hips and legs as well (good for the IT Band).