Yin Yoga Mini Sequence: Cultivate Calm and Stillness

Yin yoga is a powerful practice that helps us connect with the deeper layers of the body and mind, offering a way to slow down and find peace within. This sequence is perfect for anyone looking to relax, release tension, and improve flexibility. All you need is a quiet space, a mat, and perhaps a blanket or bolster for extra support.

1. Butterfly Pose (3-5 minutes)

Begin by sitting with the soles of your feet together and your knees falling out to the sides. Let your spine round forward, allowing your head to drop, and your back to relax. This pose gently opens the hips and stretches the lower back. If the stretch feels too intense, place blocks or cushions under your knees for added support. Focus on deep, slow breaths as you soften into the posture.

Target areas: inner thighs, lower back, and hips.

2. Half Shoelace Pose (3-5 minutes per side)

From Butterfly Pose, transition into Half Shoelace. Start by extending your left leg straight out in front of you, then cross your right knee over your left thigh, bringing your right foot to the outside of your left hip. Fold forward over your extended leg, letting your upper body relax. This deepens the stretch in the hips and hamstrings.

Target areas: outer hips, hamstrings, and lower back.

3. Dragon Pose (3-5 minutes per side)

Step your right foot forward into a low lunge position. Slowly lower your left knee to the mat and sink your hips forward and down, opening the hip flexors and groin. You can keep your hands on blocks for support or place them on the mat. Relax your upper body and allow gravity to gently pull your hips closer to the ground.

Target areas: hip flexors, groin, and thighs.

4. Sleeping Swan (3-5 minutes per side)

Transition into Sleeping Swan by coming into a pigeon-like pose. Bring your right knee forward and out to the side, with your right foot near your left wrist. Stretch your left leg back behind you and lower your torso toward the mat. Use a blanket or bolster under your hips or chest for extra support, and let your body melt into the floor.

Target areas: hips, glutes, and lower back.

5. Reclined Butterfly Pose (5-7 minutes)

To close the sequence, lie on your back and bring the soles of your feet together, letting your knees fall open to the sides. Place a bolster or folded blanket under your back for added support if desired. Let your arms rest by your sides, palms facing up, and focus on your breath. This pose helps to open the hips and chest while encouraging a deep sense of relaxation.

Target areas: hips, chest, and groin.

Savasana

Take a few minutes in Savasana to allow your body and mind to absorb the effects of your practice. Yin yoga reminds us to be patient, both with our bodies and ourselves. It’s not about how deep we go into a pose, but how present we can be with the sensations and emotions that arise.