Yin Yoga | 30 Minute Reset For Body & Mind

Step away from the busyness of the day and give yourself the gift of stillness. In this 30-minute Yin Yoga practice, you'll be guided through gentle, long-held postures designed to release tension, improve mobility, and calm the nervous system. Leave feeling more balanced, grounded, and refreshed in both body and mind. Perfect for all levels. Props are always great, but not required.

Transcript

Are you in need of a little reset? Then check out this yin yoga session, Just a few poses. And I'm feeling pretty confident that it's going to leave you feeling refreshed and relaxed. I'll see you in the video. So if we haven't met yet, I'm Kumari and I'll be your guide today. We will do a few yin yoga poses. So this is, I like to think of this as like a yin yoga reset, Just a few poses, And just a nice way to connect with yourself with your body with your breath, Let your mind quiet down, Let your body start to release and unwind a little bit. So we're going to start out just in a seated position, Not for very long, A little bit of meditation just for like one minute. Hmm. Closing down your eyes. Take in a long, Slow, Deep breath through your nose. Sigh it out. Another. Let's do three humming breaths. So humming on your exhale. Breathe in. You Again. MMMMMM you Moving around your head and neck a little bit. Maybe taking some side stretches or a little twist. Maybe this is the first time you've really intentionally moved your body today. Welcome, Welcome. Okay, We are going to start our practice with a child's pose. If you have props, Great, Use them. I'm going to do this. If you don't have props, That's also not a biggie. You can for sure do yin yoga without props. Anyways, Yeah, You can for sure do yin yoga without any props. So don't worry if you don't have blocks and a bolster. We use props in yin yoga as a way to support our bodies so our muscles can relax. So if you don't have props, Just try to think about that. Like how could you put yourself in a position where you feel really relaxed? Really tuning into the sensations in your body as you rest here in your child's pose. Lowering your hips to get a little heavier. Feel how your lower rib cage, Especially on the backside of your body is moving as you inhale and exhale. Head and neck at ease. And as your body quiets. The mind ultimately follows suit. Be here now with this for her. About another minute and a half. Thank you. Start to pull in a few deeper breaths here. And then as you're ready, Starting to push away from the floor. You can stretch out your legs. You might even be craving a downward dog right now. All great things to do during your yin yoga practice. When we counter the stillness with like a little movement, This helps the tissues start to be more hydrated and it really gets your circulation flowing. So next up, We are going to do a little bit of a back bend here. There's lots of ways you can do a supported fish in yin yoga. If you have a bolster, You can do it like that. Another thing is, If you don't have a bolster, You could take a blanket and roll it up and put it along your spine. Or if you have two blocks, You can do this setup. So your head would be here and your middle of your back would be here. Okay, So lots of options. Basically, You just want to figure out something that's going to push your chest open. So this is how I'm going to do it today. And then you can have your legs however you want them to be. I might go for butterfly legs today. You can always change and fine tune during your hold. I do recommend bringing your arms a little away from the body. In this pose, We can focus on a bit shallower for breath, But equally as important and potent but like feel your chest expand while you're here just for the next couple breaths. Just feeling your body heavy. Sinking down into the props or the floor or whatever you have going on with your setup. Go ahead and reach your arms overhead, Interlace your fingers, Put your hands underneath your head or above your head, Whatever works. So now we're looking for some stretch feeling in the upper arms, Maybe even down into the side body armpit area. Take three breaths with me here, Maybe a little bit bigger than normal. And now I'll release the slime. I like to just come up to a seat and then drape my body around like this. Great. Let's do sleeping swan next. This is essentially half pigeon pose. So it's this one. If this doesn't work for you, You can lay on your back and do the reclined figure four. I like to have something to hang out on. I didn't mention it yet, But there shouldn't be any pain during your yin yoga practice, Any yin yoga practice. So we're looking to feel sensation in the thigh and glutes of whatever leg you have up front. You can continue to hold yourself up like this, Or maybe you. . . Can go a little lower, That's totally fine. Just be where you have the best sensation, Where you're really feeling like you're giving your tissues a big ol' stretch. We'll stay one more minute with our sleeping swan. Okay, Time to press up and away. So as you may have noticed in this shorter format of a yin session, I'm doing three minute holds. So still very effective. Oh, Making ready for the other side. Finding that way that works for you. As you get settled here, Keep riding those exhale. And your body letting go, A sort of unwinding after every exhale. And you might even physically feel yourself softening down. The lower half of the body. Relax. Feel into your weight here. Awesome go ahead and start to come back up rolling out of your pose maybe doing some windshield wipers i ended up facing the other way okay so next up we're going to do a supported bridge um i'm going to use a block but you can use anything that serves you in this moment. So maybe a bolster or a folded up blanket. It's getting your hips up on there. So again, Whatever you chose, Have that right under your sacrum. And then extend out your legs. You could let your legs land on something if this feels a lot for your lower back. But you also can just let your legs be out long. Arms can be overhead. So all stretched out like this. Sometimes this makes people's back a little pinchy. So you can try one leg if that's happening to you. So we're just going to stay like this for like one minute and then we'll add on to this. So now we have a really potent opportunity to take some diaphragmatic breaths. So really feeling like this area of the upper abdomen. And see if you can feel a little under your navel as well. Take one more breath here and then we'll bend the legs. This time we're going to pull the right leg in and then start to walk out the left leg. So now we're looking for sensation at the hip flexors of the left leg. So just holding this right leg steady. So this pose really asks us to feel into duality. So we're, We're pulling the leg in towards the body, We're using some strength in the upper body, But try to let your left leg and hip be as passive as possible. Your left foot might even lift up off the floor. That's okay. Okay, Let's release that. We'll seat on the floor again. Just give your arms and hands a bit of a break for a few breaths. And tune into the weight, The pressure at your sacrum area. Excellent. Okay, Let's do the other side. Pulling that up, Extending that one out. There's no rule. It says it has to be perfectly straight. See if you can feel some sensation here, The top of the thigh, Maybe into the lower abdomen pelvis area. I'm just marinating here. Letting time do the work. Okay, Let's let this one go. Feet on the floor again. And now I'll remove the prop. Before we move into Shavasana. Let's hug knees to chest Maybe even picking up your head. Some windshield wipers. Moving right into Shavasana. Setting yourself up in whatever way. Just something comfortable, Where you feel like you can really relax and let go for these final couple of minutes. Let your guide your breath guide you back in. To stillness. Guiding awareness to the breath once again. You may take a few deeper breaths. Starting to open and close the hands. Roll through the incaws. If you'd like to join me in closing out our session, I'll meet you in a seated position. Hands can come to heart center. Take a moment here to offer yourself a kind word. Acknowledging that it does take a little effort to carve out time for yourself, Even if it's just 30 minutes. So thank you for taking care of yourself today and giving yourself this reset. And thank you for being here and joining my live. Thank you so much for being here. Wishing you all the best. Namaste.