Today's yin practice is a gentle journey inward.
A slow invitation to release tension from the spine,
Shoulders and hips.
Using breath,
Stillness and awareness to reset your whole system.
If you like to practice with props,
Have them ready and let's meet in caterpillar.
A yummy forward fold to release the spine and a chance to move our awareness inward.
With both legs extended straight in front of you,
Take a moment to notice.
Do your hips naturally roll back,
Causing your spine to round?
If so,
Bring a folded blanket or cushion under your bum.
This small lift will help your pelvis tip forward,
Making the fold softer and more accessible.
From here,
Begin to gently walk your hands forward.
Allow your spine to round.
This isn't about reaching for your toes or pulling yourself down.
It's about surrendering.
Let gravity take over.
Your arms can rest wherever they land,
On your shins,
On the mat or loosely holding the feet.
There's no need to pull.
If your hamstrings feel tight,
Bend your knees slightly and place a bolster or pillow underneath them.
This allows your spine to release fully without strain.
If your chest feels far from your thighs,
You can also rest your chest or head on a bolster or pillow for added support.
If your neck feels heavy,
Let your head rest in your hands.
Elbows on your shins or bolster,
So the weight of your head can drop without tension.
Close your eyes.
Soften your legs.
See if you can relax the quadriceps.
Let the ankles go slack.
Release your jaw,
Your shoulders,
Your back.
This is not an active stretch.
It's a passive surrender.
Asking the spine and ligaments along the back to gently open with time.
As you settle in,
Become aware of your breath.
Imagine your breath traveling all the way down the back body.
Inhaling to lengthen subtly.
Exhaling to soften deeper into gravity.
Notice the sensation along the back of your spine.
You are gently stressing the ligaments here,
Nourishing them with hydration and qi.
Feel the subtle compression in your belly,
Stimulating digestion and massaging the organs.
Let go of any effort.
Let your breath soften you downward.
Surrendering to the pull of gravity.
On your next inhale,
Slowly begin to walk your hands back towards your hips,
Rolling up vertebra by vertebra,
Keeping your head heavy until the last moment.
Once upright,
Place your hands behind you.
Lean back slightly and let your legs loosen with a gentle shake.
Beautiful.
Now come down onto your belly for a rebound pause.
Making a little pillow with your fists or resting your cheek on the mat.
Take a moment to notice what sensations arise.
Can you sense the subtle unraveling of tension,
A release in the fascia?
Just notice what sensations surface and rest your awareness in your steady breath.
From here,
We will move into open wing.
Extend your left arm out to the side at about shoulder height,
Palm facing down.
Bend your right elbow and place your right hand near your chest,
Like you're getting ready to push into the floor.
Slowly roll onto your left side,
Allowing the weight of your body to open up the chest and shoulder.
You might keep your legs stacked or bend the right knee and place the sole of the foot behind for a deeper stretch.
Make any small adjustments.
This is about exploring sensation,
Not forcing a particular shape.
Take a moment to settle in.
Feel the broad opening through your chest and front shoulder.
Bring awareness into the center of your chest.
Feel your lungs gently expanding and releasing.
Breathe deeply,
Filling your lungs and exhale slowly,
Letting them completely empty.
Feel your chest muscles release.
Feel the heart space expand with each inhale and soften on the exhale.
Another slow breath in and an easy letting go breath out.
Imagine your breath flowing into space across your chest,
Expanding the collarbones as you inhale.
Softening and sinking a little deeper into the shape as you exhale.
Just follow this sweet flow of breath.
Gently roll back to center.
Pause on your belly for a few breaths.
Before moving to the other side.
Feel all the points of contact between your body and the surface beneath you and notice any differences between the left and the right side of your body.
Now let's prepare to move into open wing on the other side.
Extend your right arm out to the side at about shoulder height,
Palm facing down.
Bend your left elbow and place your left hand near your chest.
Slowly roll onto your right side,
Allowing the weight of your body to open up the chest and shoulder.
You might keep your legs stacked or place the foot behind you.
Each side is different so find your edge and remember the pose should feel sustainable.
Notice where sensations arise.
Bring your awareness to your arms.
Feel the whole length of the right arm.
And the left arm.
Notice their volume,
Their weight,
Their density.
Let them grow heavier,
Sinking towards the earth.
Shift awareness into your hands.
Feel the palms,
The backs of the hands.
Feel all ten fingers.
Imagine the fingers gently releasing,
Opening.
Take a slow,
Deep breath in.
And as you exhale,
Let the arms and hands let go of any unnecessary holding.
Sensing the spaciousness.
Bringing attention to your breath.
Feel the rise and fall of your breath.
Of your belly.
The expansion and release of your ribs.
The soft movement of the chest.
Stay with this natural ebb and flow of breath.
Moving through your body.
And slowly make your way out of the shape.
And shift your weight back towards your feet to take a rebound pause in child's pose.
Let the echo of open wing be felt.
Notice where you feel more aliveness in your body.
As stimulated tissues are rehydrated,
Flooded with fresh blood and qi energy.
To come into our final shape,
Make your way up and come to lie on your back.
Hug your knees towards your chest.
Take a little rock from side to side.
Perhaps making a few wide circles with your hips.
And changing directions.
When the movement feels complete,
Reach for the soles of your feet.
Your ankles or even the backs of your thighs.
Whatever's most accessible to come into happy baby.
Open the feet so they're above your knees.
And gently guide your knees towards the floor alongside your ribs.
Let your shoulders soften down.
And your head rest heavy on the mat.
If the hips are tight,
Hold your ankles or even the backs of your thighs.
Once you have found your shape,
Come to be still.
Notice where you feel sensations.
This shape opens the hips and inner thighs while lengthening the spine.
You may sense the release in the sacrum and lower back.
As the SI joint gently decompresses,
Easing tension in the low back.
Enjoy the stillness.
The calm of your body breathing.
For the final minute,
You could explore some movement.
Perhaps slowly straightening one leg at a time.
To add a hamstring stretch.
Or play with some rocking side to side.
Like a baby.
To come out,
Release your feet to the floor with the knees still bent.
Pause here.
Noticing the rebound.
Sensations in the hips and low back.
Take a moment here in stillness.
This is your rebound.
Feel what's alive in your body.
Warmth,
Tingling,
Pulsing.
Or maybe just quiet.
Imagine your tissues drinking in fresh circulation.
Like a sponge refilling with water.
This pause is where your practice integrates.
Like letting ripples settle on the surface of water.
When you are ready,
Extend your legs long.
Roll your shoulders open so the chest feels spacious.
And your palms are facing upward in a gesture of receiving.
Rest here for as long as you need.
May you carry this softness,
This sense of ease with you into whatever comes next.
