Swan and Sleeping Swan pose, is a great way to vigorously open the hips.
In Yin Yoga Swan the pose looks like Pigeon pose from more dynamic styles of yoga.
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Swan and Sleeping Swan pose, is a great way to vigorously open the hips.
In Yin Yoga Swan the pose looks like Pigeon pose from more dynamic styles of yoga.
Frog pose, a deep groin stretch. We look like a frog with the full frog version, with how our legs, knees, toes and feet are positioned. Our knees are so wide creating almost 90 degrees, and our feet and toes are turned outwards.
Bananasana, also called Banana pose! It’s called this simply because we place the body into what looks like a banana shape. Some might even see a crescent moon shape.
The intent of this posture is to get into the side body’s deeper connective tissue, past the muscles. By laterally bending into our spine, we target the intercostal muscles and obliques.
ANAHATASANA, also called Melting Heart pose is a wonderful Yin Yoga pose for anyone that works at a desk majority of the day or even someone who is looking to undue bad posture.
A great hip opener and decompression for the lower spine when folding forward (Clark, 2015).
Shoelace pose, I personally love this pose, especially after a run or even when I’ve been sitting too much, the outer hips and my low back feel amazing after this deep stretch. I usually do two rounds of 5 mins holds, one with right leg crossed on top of left leg, move out and into counter pose, then switch to left leg crossed on top, counter pose and then repeat again. I would caution you though
Butterfly pose is a nice way to get into our hips, groin and lower back. Our hamstrings may also get a nice stretch if the heels are further away from the groin. If you try the variation of Butterfly where you fold forward your spine gets a nice release as well.
Why is the pose called Butterfly pose you ask? Well our souls of our feet coming together, brings our legs to bend and creates a butterfly shape.
Child’s pose a wonderful way to soothe ourselves. It’s a widely used pose in all styles of Yoga, including Yin Yoga. It can be a great counter pose for back bends (heart opening) poses, or as a rest during your practice. Child’s pose can be done anytime even outside of your yoga practice. Especially if you’re looking to relax and wind down your energy. With the added benefits for your hips and spine its a great one to do right before bed, well anytime really if you want to chill, ground and relax your energy.
Reclined Twist Yin Yoga pose is a nice way to neutralize our spine. You can do this pose either after a yoga practice or even after a long day at work, or even before bed, this pose can be a nice way to generally help wind down your energy.
There is that quote by John Pilates and B.K.S Iyengar that says “…we are only as young as our spine is flexible”!
SQUAT POSE…a posture that should be practiced daily. I think so anyway, as this keep a healthy range of motion for our hips as we age. A longer hold of the posture gets the the hips to open simultaneously. Strengthens the ankles.
Can also be a nice relief for low back pain.
S P H I N X + S E A L…these yin yoga postures are two of my favourites. Both poses are an extension for the spine. Seal is a deeper version of sphinx, but both generally target the same area of the body, the lower lumbar. I love these poses, especially for helping to nourish the spine, and more specifically release the entire spine and offer a deep compression for the lower lumbar.
H A L F B U T T E R F L Y …a wonderful Yin Yoga posture where you can also incorporate a forward fold to work your spine into flexion all while getting into your hips and hamstrings. Intention here is to relax and allow gravity to do its thing, while you hold a Yin Yoga posture in stillness and for time.