Yin For Hips And Shoulders

A slow, nourishing Yin Yoga practice to soften tension held in the hips and shoulders. Through supported shapes, mindful breath and spacious stillness, you’ll be invited to release, reconnect with your body, and create room for ease, grounding and inner calm.

Transcript

Everyone. Welcome to Yin for hips and shoulders. For this session all you'll need is your mat or something soft to lie on. And if you have them to yoga block. But if you don't that's fine you can just use some sofa cushions to if you have them. When you're ready, Please join me in simple cross legs. I like to sit on a height. We'll just bring ourselves here. You can place your palms facing up on your knees, Roll your shoulders back and down, Spine nice and tall. And on your next exhalation, Flutter your eyelids closed. Inhale slowly, Fully, Deeply. In through your nose. Filling your side ribs. Exhale through your mouth, Letting everything go. I'll stay here for a few moments. Just allowing ourselves to be and breathe. In your next exhalation you can slowly flutter your eyelids open. And we'll take Child's Pose. Bring your knees, Hips width apart toes touching. Using your palms for support. Slowly lower your forehead down to the ground Let yourself be supported by the ground. Inhale slowly, Fully, Deeply into your back ribs. As you exhale release your neck your next exhalation. Bring yourself up to tabletop. Let your spine be neutral for a moment. We'll take puppy pose. So sliding your palms forward. Try and keep your hips above your knees. And slowly release your forehead down. When you're ready you can extend your palms out further until you feel a lovely stretch across your upper shoulder blades. Indeed your entire shoulder blades. Inhale slowly, Fully, Deeply. Exhale, Let everything go. Your next exhalation. You can release your palms back. Come up to tabletop. Just pause here for a minute with the neutral spine. We'll take Virasana next. With Baddha and Julia asana. Now I like to sit on a support for this but if you're fine on the ground that's okay. If you're using a support we're going to be sitting in between our ankles. So you can place it. In between your feet. What am I doing? Like that. Fudge! As the block. Meet your ankle bones. Sit yourself back. Knees together. Interlace our fingers behind our back. Roll your shoulders up, Back and down. Send your palms down. Lift your pelvis up to support your spine so it can be nice and straight. If you find yourself pushing your abdomen forward like this, That's an exaggeration. But try and release your pelvic bones at the same time. Release your neck We'll change the interlace of our fingers. So move your fingers one across. Shoulders back and down. We'll take tadpole neck. So you can release your support Bring your knees to about mat's width apart. Your toes don't need to be touching. But we can readjust this when we go down to the pose. Wide-legged child's pose. Using your palms for support, Lower your head. Forehead down, Extend your palms out The target area here is your inner thigh. Your next exhalation will take thread the needle. So you can bring one arm under the opposite shoulder. And lower your forehead down. Target area here is your upper back and shoulder blades. I'm here, My inner thighs are starting to hurt a little, So I'm just going to bring my knees in closer. But if yours are okay, Then. . . You can leave yourself to be. We'll stay here for a few breaths. We can long, Slow, Deep inhalation. Filling your lungs with breath. Exhale. Of your three finger. We can change sides. So gently lift yourself up. Slide your opposite arm under your shoulder. Relax your forehead down. Inhale, Slowly, Fully, Deeply filling your lungs with breath. Exhale let everything go. When you max exhalation become firmly into neutral spine tabletop. Hug your toes under and lift into a very soft down dog. Feel a stretch in your calves. And you can gently pedal your legs out. We'll take sleeping swan rest. Fire. Bring your right knee to your right wrist. And release your left leg back. The target area here is our right glute. If you're happy upright, You can stay. Or you can pop your forehead down. On your folded hands. Your next exhalation. We can use tileset. Softly, Slowly. Release your right leg back. Bring your left knee to your left rib. We will repeat on the other side. Target area here is your left glute. Your next exhalation. Can we leave? And then come back into tabletop. The omniture spine. We'll stay for a moment here. We'll take shoelace next. I like to sit on a height but if you're fine without a height it's great. Making one ankle under, You can bring it to your side of the opposite way. Flare doo doo Bring your other foot over. I'd like to say to your other waist, But as you can see, My foot isn't near my outer waist, But that's okay. Target area here is a stretch on your outer hip. We'll take Garudasana as well, So bring your palms out and then bring them in like you're about to give yourself a lovely hug. Wrap your forearms together, Palms to touch The target area here is our shoulder blade. If you lift your fingertips up towards the ceiling. You should get more of a stretch, But when I do, I'm out of frame, So I won't. Inhale fully, Deeply into your shoulder blades. Exhale. Release them down. Away from your neck. Let your neck relax. Your knees are starting to ache. You can release them and just sit in simple crossed legs, That's fine. Your next exhalation release. We'll do the other side. If you need your palms to support your feet, Please use them. Untie your shoelace. And we'll repeat on the other side. Bringing your foot to your outer waist On the other side. Let yourself drop into this stretch on your outer hips. Palms to the side if you remember which arm was on top the last time. Put the other arm on top, If not that's fine. Forearms in to weave, Palms to touch. Raise your fingertips up, Release your neck and shoulders down. In your next exhalation you can release. Untie your shoelace. To flat ear. Soles of your feet rest on the ground. For a moment. To rebound. Will lie on our back. And softly windshield wipe our knees. You're done now. Just let your knees drop to the side. Come back to neutral. We'll take happy baby. Just slowly lifting your neck up. And take the outside of your feet. On it with your fingers. Release and if you like you can rock here. Slowly. Gently. Come back to neutral. You can release your feet down. Touching. And we'll take a lying down butterfly. Your spine. Relax and be heavy in the ground. Release your shoulders and neck. Inhale slowly, Fully, Deeply into your ribs. Exhale, Relax your throat. Jaw and tongue. Does everything go? We'll stay here breathing at our own pace. New next exhalation. Bring your knees together. Send your feet out long. Hits with the part. Let your feet flop to the side. Shavasana. Take a full, Deep inhalation. Exhale, Relax your chest, Abdomen, Arms, Palms, Let your fingertips open. In your next exhalation. Bend your knees. Bring your forearm to your side ear. Knees into your chest, Slowly rail to the side. Stay here for a moment. Your next exhalation. You can come up sitting, Join me in cross legs. You can see your palms facing up on your knees. Or in prayer position. With my palms in prayer position, I bow to you. That's all for today. Thank you so much for being here. Take care. Bye.