When life feels a bit heavy or you simply crave some calm renewal, this gentle Yin practice brings softness to body and mind. By holding each posture with ease, you’ll cultivate stillness, restore energy, and create space for inner creativity.
The Sequence
1. Puppy Pose (Uttana Shishosana) – 3–5 minutes
- Entry: Start on hands and knees. Walk the hands forward, lower chest toward the floor, and gently rest your forehead or chin down.
- Mindfulness: Feel the stretch along the spine and shoulders. Soften the ribs.
- Cue: Breathe into the back body. Allow the sternum to melt toward the floor.
2. Child’s Pose (Balasana) – 4–6 minutes
- Entry: From tabletop, bring big toes together and knees wide. Sit the hips back toward heels, fold forward, and rest your forehead or a bolster on the mat. Arms may reach forward or rest by your sides.
- Mindfulness: Create a nurturing hug around yourself.
- Cue: Let each exhale carry tension away. Soften around the sacrum and lower back.
📌 Tip: Feel free to place a bolster between thighs or beneath the chest for added support—this pose is all about comfort and ease.
3. Janu Sirsasana (Head-to-Knee Pose, Right Side) – 4–5 minutes
- Entry: From seated, extend your right leg forward and draw the left sole to the inner right thigh. Flex the right foot. Sit tall and fold forward over your extended leg, resting your hands on shin, foot, or a bolster.
- Mindfulness: Anchor through the sit bones, spiral the spine long.
- Cue: On each exhale, invite a gentle release deeper into the pose—tailbone grounding, crown lengthening.
4. Janu Sirsasana – Left Side – 4–5 minutes
Repeat steps from the right side, honoring subtle differences in your stretch and sensation.
Maintain the same mindful breathwork and grounding cues.
5. Paschimottanasana (Seated Forward Fold) – 5–7 minutes
- Entry: With both legs extended and feet flexed, sit upright. Inhale to lengthen; exhale to fold forward from the hips, resting hands on shins, feet, or a bolster.
- Mindfulness: Cultivate a long spine and soft belly.
- Cue: Let your tailbone reach back as the crown of the head reaches forward. Breathe deeply into the back body.
📝 Note: To further support rejuvenation, rest your forehead on a block or bolster so the jaw, neck, and upper body fully soften.
6. Savasana (Corpse Pose) – 7–10 minutes
- Entry: Lie comfortably on your back. Legs can be long or supported by a bolster or blanket under knees. Arms rest by your sides, palms facing up.
- Mindfulness: Soften your jaw, eyes, and belly. Allow your breath to slow naturally.
- Cue: Observe the subtle rise and fall of the breath. Let go of intention and simply be in this moment.
Closing Reflection
Gently wiggle your fingers and toes, then hug into a fetal position before rolling to your right side. Slowly rise to seated. Close with gratitude—perhaps a few soft Om’s or just a quiet moment of thanks for yourself.
“May this practice remind you: in stillness, all renewal blossoms.”
🎯 Key Focus Themes
- Grounding: Child’s and Savasana provide loving support—the bedrock of restorative energy.
- Stretch + Hold: Pup and forward folds deepen subtly over time, nurturing release.
- Integration: Janu Sirsasana balances right + left, preparing you for full-body surrender in Paschimottanasana.
- Closure: Savasana finalizes the process, weaving calm into your nervous system.
Feel free to adjust hold times (3–7 minutes per pose), add props (bolsters, blankets, blocks), and cycle through a second round if you need an extra layer of restoration.
Wishing you a deeply rejuvenating practice. ✨
