This yin yoga sequence is perfect when you're seeking to relax not just physically but mentally and emotionally.
You can begin in an upright seated position or laying down whatever suits your body needs physically,
Mentally,
And emotionally to start the practice together.
And as you settle.
Into the posture.
That you feel called to.
Close down the eyes.
Relax into your breath.
Take your left hand on your belly and your right hand on your heart.
Take a deep inhale.
Exhale everything out of the mouth.
Close the mouth,
Inhale.
Hold the breath.
Exhale.
Hold the breath out.
Inhale.
Hold the breath.
Exhale.
Hold the breath out.
Inhale.
Hold the breath.
Exhale.
Hold the breath out.
Inhale Hold the breath.
And exhale.
And as you exhale,
Just completely release.
And then relaxing the palms by your side or on top of your knees,
Palms facing up.
Taking this moment.
To focus on what it is you wish to embody.
During the practice and from the practice of Yin Yoga to relax.
Then gently flicker the eyes open.
We're going to move into our first posture,
Butterfly.
And you can do this if you're still on your back,
If you want to do reclined butterfly.
Otherwise,
Meet me.
In an upright seated position.
Bringing the soles of the feet together.
And with a straight back,
Take a deep inhale.
And as you exhale,
Very gently fold into the pose.
Release into the stillness.
Release into the breath.
On the next inhale,
Roll up one vertebrae at a time.
Coming to a straight spine.
And bring the knees together.
And then extend them out in front of you.
Moving into caterpillar pose.
Relax the feet.
Start with a straight back.
Take a deep inhale.
Close down the eyes as you exhale,
Coming forward.
Coming to the point of your resistance.
And then relaxing into the pose.
On the next inhale,
Roll up one vertebrae at a time.
Coming to a straight spine.
Then bend your right knee into your chest.
Open it up to the side,
Coming into this half butterfly.
Begin with a straight back,
Close down the eyes,
Take a deep inhale.
And as you exhale,
Come forward.
Releasing into the pose.
Use your breath to help you.
Let go of anything physically,
Mentally,
And emotionally.
And if the mind tries to distract you and pull you away,
Go back to that intention that you set to embody.
That you desire.
Stay focused on that and just relax into the pose.
On the next inhale,
Roll up one vertebrae at a time,
Coming to a straight spine.
Extend the right leg out in front of you.
Shake out the legs.
And then bend the left knee into the chest.
And open the left leg out to the side.
Relax the right foot.
Back is straight.
Close down the eyes.
Take a deep inhale.
And as you exhale,
Come forward.
On the next inhale,
Roll up one vertebrae at a time,
Coming to a straight spine.
Extend the left leg out in front of you and shake out the legs.
Maybe tap them.
Massage them.
And when you're ready,
Extending the legs out in two.
Or dragonfly,
This lovely vein.
And begin with a straight back.
Close down the eyes.
And as you exhale,
Come forward into the pose.
Allow the head,
The neck and the shoulders to relax.
Legs to the point of resistance with this stretch.
Relax into the pose.
On the next inhale,
Roll up one vertebrae at a time,
Coming to a straight spine.
And mindfully moving into your tabletop.
Taking a couple of cat cows.
And doing this transitional pose.
Preparing.
For the next pose going into sleeping swan but first continue with your cat cow And when you're ready,
Take the right knee behind the right wrist.
And very mindfully gently.
Coming into your sleeping swan.
Moving into where you feel the point of resistance.
And once you find that pointed resistance,
Relax into the pose.
Long deep breathing.
On the next inhale coming up rolling up one vertebrae at a time.
And rolling over onto the right hip.
And bringing the left foot on the outside of the right knee.
Hug the left knee in.
And take this twist over towards the left.
And then a counter twist over towards the right.
Back to center.
Come through the tabletop.
Make any micro movements.
That will prepare you to come into Sleeping Swan on the left side.
And when you're ready,
Taking the left knee behind the left wrist.
And mindfully and gracefully coming into your sleeping swan.
The next inhale,
Roll up one vertebrae at a time.
And rolling over onto that left hip.
Bringing the right foot on the outside of the left knee.
Hugging the right knee in.
And then wrapping the left arm around the right knee,
Twisting open towards the right.
Counter twist over towards the left.
And back to center.
And then Coming down onto your mat.
Onto your back.
Hug the knees into the chest.
Massage the lower back.
And when you're ready,
Extend your legs up straight,
As straight as they'll go,
As comfortable as it is for you.
And rest your hands on your belly and close down your eyes.
This lovely posture,
Legs up the wall,
You might know it as.
We also call it waterfall.
This will rest and reset your nervous system.
So just relax here.
Relax into your breath.
Just release into the pose.
On the next inhale gently bend the knees into the chest Hug the knees in.
Rocking from side to side on the lower back.
And when you're ready,
Taking one final pose,
Happy baby with a big smile on your face.
You can stay still in your happy baby or you can rock from side to side.
And when you feel complete with your happy baby,
Extend the legs out long.
Moving into your Shavasana.
And staying in your Shavasana for as long as your spirit calls you to.
And taking a deep inhale to release anything that is still sticky or tight.
And exhaling it out of the mouth.
And giving yourself permission to just be right here.
To embody.
Everything you were seeking during the practice.
And give yourself as much time.
As your heart desires to release into the pose.
And I thank you before I leave you in stillness.
I thank you.
From my heart to yours,
I wish you everything you desire and more.
Until we connect again.
May you have all experiences filled with light,
With peace,
And with love.
So completely release.
Relax and let go.
