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!