Yin Yoga: Wide-Legged Fold

In this 5-minute yin yoga pose, we will be exploring a wide-legged fold to stress the hip flexors and to open the hamstrings and glutes. Through this long-held posture, the connective tissue will begin to release. Find deep breaths within this pose and allow the body to relax.

Let’s begin – start by resting in a comfortable seated posture. Roll the shoulders up towards the ear and then down and back, moving slowly and methodically. Do this a couple of times and then reverse this movement. Come back to a neutral seated position. Begin to lengthen your spine sitting up straight and feel your sitzbones underneath you. Extend your legs out into a wide-legged V, adjusting as necessary and letting the legs be as wide as feels comfortable. 

Take a moment to play around with sensation and move the legs further apart to see what that feels like and then perhaps closer in creating a narrow V. Find the sweet spot that works for you and then ground yourself into your seat once again, straightening up your spine. 

Take a deep breath in and extend your arms up over your head and as you exhale begin to hinge forward from the hips, moving slowly and gradually, try to keep a flat back as you begin to fold instead of curving around rounding your back into a C shape, do this until you start to feel the tension and the tightness in your hips, when you feel you can’t go any further with a flat back with your arms extend out in front of you, release them to wherever they land, and start to soften into your toes, your feet, rest your back, and allow your chin to gently drift inwards, relaxing the back of the neck. 

Begin to notice the sensations that arise from the moment you land. When we first find this intensity in the posture we may want to distract ourselves with thoughts or wonder how much time has passed by. Instead, follow the natural rhythm of your breath as it moves through your body. Where is your breath now? Can you find the inhale coming in through your nose, the swirling pause between the exhale, and notice what it feels like to take a complete breath out. Sigh it out as you need.

Continue to focus on the breath in stillness and silence. 

When you meet your body with discomfort breathe into that space. Imagine the tension beginning to dissolve and dissipate. Your body can only ever be in the present moment, allow yourself to be here and be present to your experience. 

Allow yourself to gently release from the posture when you are ready, slowly moving out just the way you came in, begin to bend your knees and bring your feet a bit more narrow so that you can place your palms behind you and with knees bent windshield wiper the legs, massaging the hips and glutes while you roll slowly from side to side. 

Gently allow yourself to lay all the way down and hug your knees to your chest, finding a little squeeze and then allow your legs to be long. Soften or close your eyes and take a few deep steady breaths. Noticing what you feel in your body, and what sensations are present.  

Yin Yoga for when you need to take a break

Use this Yin Yoga practice to allow yourself the time and space you need to unwind from your day or to break up a busy day. If you simply just need to take a break from your day – this simple 10-minute practice will help instill a sense of calm so that you can go back to your day with more energy.

Begin in a comfortable sitting position. Take a few deep breaths here – inhaling and exhaling slowly and deeply. Gently bring your feet out in front of you. Press the soles of your feet together so that your knees are splayed out wide in a butterfly shape. Begin to slowly hinge forward at your waist and walk your palms out in front of you. If it’s comfortable you can bring your arms all the way out in front of you, or you can rest them on your feet. Do what feels comfortable in your body. At first you may feel tightness and tension in the body. Meet each moment as you experience it. Take a big breath here to settle yourself and allow the force of gravity to bring you ever so slowly towards the floor. Take inventory of your body – where are you holding onto places of tension. In your back? In your hips? Maybe you feel it all the way up in your shoulders or neck. Use your breath to find a sense of lightness and ease. Notice the discomfort, really try and focus on that area, by bringing attention to it you are meeting this present moment. Know that this time in this posture is temporary. Allow the sense of your thoughts to fade, continue to bring your attention to your body, noticing where you feel this stretch the most, breathing deeply into any areas that don’t feel light and free. Rest comfortably here for a couple of minutes – following your breath in and out of your body. 

Ever so slowly, begin to walk your hands back up so that you unstack your spine and your head is reaching towards the ceiling. Do not rush this, just take your time. Once you are fully back into a seated position, allow your legs to extend long out in front of you. Slowly begin to lay onto your back and then give your knees a tight squeeze as you bring them into your chest. Take a rock from side to side. Noticing the tempo of your breath. Noticing how your body feels. Bring your knees back in line with your center and then twist them over to the right, keeping your shoulders and back against the floor. You can rest your right hand on top of your legs, or if you prefer you can extend your top leg and hold on with your right hand. Breathe in deeply here. Notice the sensations of this posture and how it feels different in the body compared to the last. Become aware of any areas of tension, are they the same as the last, or perhaps you feel them differently? Maybe this posture feels good in your body as you wring out your spine. Stay here for a couple of minutes and I will watch the time as you focus on the sensations you feel. If thoughts arise as they naturally will, remind yourself gently to return to THIS moment. 

To unwind out of this posture, just bring your knees back through center, again, finding a tight squeeze. Breathing in and out of your nose as you find a gently release. When you are ready, drop your knees to the left side this time, you can press down on your legs with your left hand, or extend that top leg and hold onto it with your left hand. Observe if this side of the body feels different to the other. Continue to breathe. Let every breath guide you to the focus of NOW, in this moment, feeling your body breathing, feeling the sensations as they arise, feeling yourself become more deeply relaxed. 

When you are ready – guide your legs back into center and give them a tight squeeze. This time holding on for a few breaths as they gently press against your chest. Take one final inhale here, filling up your lungs completely, and then exhale with an audible AHHH sound as you breath out of your mouth. Allow your legs to relax out in front of you, palms resting by your side, with your eyes closed. Allow your breath to guide you into savasana, as you relax and feel all of the benefits from the previous posture. Rest here in comfort and silence. I’ll watch the time.

Thank you for taking the time to share your practice with me today and for taking a break to give yourself some much needed attention and self-care. Namaste! 

Restorative Yoga Practice for Restlessness

This is a wonderful restorative yoga practice to do when you are feeling anxious, restless, or want to soothe the body and prepare for deep relaxation and/or sleep.

Make your way over to a wall that can support your body. A smooth wall without anything in the way is helpful. Using a bolster, a pillow, or a rolled up blanket place it near the wall and bring your seat all the way to touch the wall and extend your legs up. Simple leg’s up the wall pose with a bit of support. If you wish you can remove the support under your seat, but often this will can help release the lower back. As you settle into this position bring one hand to your heart and the other to your belly. Begin to take slow and steady breaths in through your nose and exhaling out of your mouth. Stay in this posture for at least a couple of minutes. 

Now begin to extend your legs in the opposite direction, keeping the contact with the wall and creating a wide V shape. Only take your legs as far wide as comfortable and if it helps use a strap to anchor both legs holding on in the middle. Remain here for at least a minute or two. Take deep breaths in through the nose and exhaling out of your nose. 

To come out of this posture gently start to bring your legs back through center and then giving them a tight squeeze as you hug your knees into your chest. Find a little rock from side to side to gently release the back. Now with your seat still up against the wall begin to bring the soles of your feet to touch so that you are in a supported butterfly up the wall. Your knees will be out wide, and you can hold on to your feet as they gently press against the wall. Remain here for as long as comfortable or at least a minute or two. 

To come out of the pose close your legs like book ends ever so slowly and hug your knees into your chest. Continue to hold here and take a gently rock from side to side. 

When you are ready gently come to one side curled up in a ball with your hands resting under your head or you can use a pillow or blanket. If you are still feeling restless continue to focus on your breathing. Taking long deep breaths in through your nose and gently sighing it out. Feel the weight of your body resting on the floor. Feel all of the areas your body is touching the ground. When you are ready to come out of this cradle position gently bring yourself to a seated position keeping your eyes close. Allow your back to rest on the wall to feel grounded and supported. Breathe in slowly and deeply and gently open your eyes. 

This is a wonderful restorative yoga practice to do when you are feeling anxious, restless, or want to soothe the body and prepare for deep relaxation and/or sleep.