Yin Yoga For Burnout

If you're feeling overwhelmed, anxious, exhausted or you're just looking for a calming way to create ease in your body and mind, look no further. Join Ali for this 20 minute gentle yin yoga practice to reduce stress and reconnect to inner peace. No experience necessary!

Transcript

Hey everyone,

I'm Ali and today I'm sharing a gentle yin yoga for burnout practice with you So if you're feeling fatigued Exhausted burnt out.

I hope that this practice helps you feel a little bit more like yourself Go ahead and get comfortable in a seated position and I'll meet you there As you drop into your comfortable seat you can move the shoulders a couple of times Allowing them to drop down and back away from your ears Ground down through your seat,

Lengthen your spine and soften your face Just start to get familiar with any sounds or sights around you That might become a distraction through our time together Shift that awareness to the Any thoughts that are happening today,

Internal distractions Just start to get familiar with any sounds or sights around you Shift that awareness to any thoughts that are happening today,

Internal distractions So at any point through the practice if you do get distracted whether it's external or internal You can use your breath to guide you right back to the moment and into your body Let's focus on the breath now,

It doesn't need to change,

Just feel it Noticing the natural ebb and flow of your inhales and exhales You're welcome to continue observing your natural breath Or you can join me and we'll try something out called box breathing We'll be manipulating the breath a little,

Breathing in for a count of four,

Holding for a count of four Exhaling for a count of four and holding at the bottom for a count of four Feel free to join in when you're ready Inhale for four,

Three,

Two,

One,

Hold for four,

Three,

Two,

One Exhale for four,

Three,

Two,

One,

Hold at the bottom for four,

Three,

Two,

One Let's go again Inhale for four,

Hold for four,

Exhale for four,

Hold for four Inhale for four,

Hold for four,

Exhale for four,

Hold for four Two more,

Inhale,

Hold,

Exhale,

Hold Last one,

Breath in,

Hold,

Breath out,

Hold Gently let that go and just come back to your natural breath We'll come into a seated butterfly pose now,

So bring the soles of your feet together,

Let your knees fall out to the sides If your hips are feeling on the tighter side like mine are,

You can scoot your feet a little further away from you And if it feels alright in your low back,

Start to round your spine,

Dropping your head forward toward your feet As you take those first few breaths,

Settling into the pose,

You want to work out any final shifts or kinks So that you can drop into stillness for a while and hold the shape just along with your breath One more time,

Inhale for four,

Exhale for four,

Exhale for four,

Exhale for four,

And hold for four Let's land for one more deep breath in and exhale to let it go.

Slowly lifting your head back up,

You can reach toward your outer knees,

Gather your legs back together.

And on your own time when you're ready,

I'll meet you laying down on your back.

It can be a little nicer on your lower back as you arrive to keep your knees bent and soles of the feet on the mat.

So we'll land there first for a moment.

And from here let's hug our knees in to our belly,

Roll into kind of a little ball if it feels intuitive to rock side to side.

You can do that to massage your lower back.

We'll move into thread the needle or figure four shape from here.

So release your feet back to the mat,

Cross your right ankle over your left thigh.

You can stay there or catch the back of your left leg if you want a bit more.

You should feel the stretch in your outer right hip.

Remember to apply as little effort as possible here.

We want gravity and time to do the work for us.

And this is your opportunity to let go as much as possible to replenish your body and mind.

So just continue to breathe.

Okay.

Okay.

Let's take one final breath here.

Exhale,

Let it go.

And cross your foot,

Shift your hips to the right,

Bring your arms out to the side,

And we'll drop the legs to the left for a spinal twist.

Legs are together,

Or you could lengthen the bottom leg if you'd prefer.

And if you want,

You can allow your eyes to float over to look over your right shoulder and then maybe they soften or close.

Okay.

One more deep breath in.

Exhale,

Let it go.

Slowly,

Gently let's guide the legs back to center and the hips to center.

Come into a Shavasana for a moment so you can feel the rebound effects from those two poses.

Extending your legs out.

Feeling a heaviness in the back body.

Just take a few breaths here.

Let's go ahead and hug the knees in again.

So thighs to your belly.

Maybe a rock and roll side to side.

Into Thread the Needle or Figure 4 on the other side.

So left ankle crosses over the right thigh.

Just explore what works for you on this side.

Maybe you stay right foot on the mat.

Maybe you catch the back of that leg.

Minimal effort.

Continue to focus on the breath.

Exhale.

Exhale.

Exhale.

And then we'll combine one more deep breath in here.

Really release as you exhale.

Uncross your foot,

Coming into your spinal twist on the other side,

Hips to the left,

Knees fall to the right.

Extend your arms out to the side.

Get really heavy in the back of your shoulders,

Especially the left side.

Allowing your head to turn over to the left if that feels okay.

Exhale.

Exhale.

Exhale.

And let's give it one more deep,

Deep breath in.

And a big,

Old exhale.

Let it go.

Unraveling your legs.

Take any last little shift or movement that your body might be craving.

And I'll meet you in our final shape,

Shavasana.

Take up as much space as you can as you arrive in this shape.

Allow heaviness in the back of your heels,

Your ankles.

A sinking down sensation in the back of your hips and your shoulder blades.

Feel a weightedness in the back of your head.

Through stillness for a moment,

Just observe anything that might have shifted throughout this short practice.

Carry that awareness right back to your breath.

And let it go.

As always,

You're welcome to linger here longer.

If you'd like to finish off the practice with me in a seated position,

You can go ahead and gently wake your body up.

Take whatever stretch feels good and roll through one side of your body,

Coming back to where we started,

A comfortable seat.

I want to thank you for having the courage to show up and find peace within.

I'll see you next time.

Namaste.

Reviews

Thank you Ali. I'm currently experiencing a flare up in c-ptsd symptoms and found this practice soothing, grounding and calming. Wishing you all the best as we move into 2026 and much gratitude to you for your excellent offerings here 🪷

My takeaway: Movement meditation is better for me than being still... But the stillness in yin poses is great to relax. I like the soft waves in background. I like comparing sides in shivasana midway through stretching only one side :) KEY: 5*Insightful 4*Interesting 3*Okay 2*Not For Me 1*Irritating

Such a wonderfully calming practice right before going to bed. I’m sure I’ll be able to fall sleep easily now. Thank you! Namasté 🙏🏻💖

Help beautiful 🌺🌺🌺🌺Thank you so much for the wonderful yin yoga practice 🏝️ I feel wonderfully relaxed like being on a sunny island at the beach 🗺️ be well 🙏 Namaste

Thank you 💕🙏🏻
Love your yoga