Karuna Yoga Vidya Peetham Bangalore

Yin yoga sequence for beginners

  1. Butterfly Pose: Sit on the floor and bring the soles of your feet together, letting your knees drop open to the sides. Bring your heels as close to your body as you comfortably can. Place your hands on your feet or ankles and gently fold forward, resting your forehead on a prop if needed. Hold for 3-5 minutes.
  • Sphinx Pose: Lie on your belly with your elbows under your shoulders and your forearms flat on the ground. Lift your chest and hold for 3-5 minutes.
  • Seal Pose: From Sphinx pose, straighten your arms and lift your chest even higher, allowing your head to drop back slightly. Hold for 2-3 minutes.
  • Thread the Needle Pose: Come onto your hands and knees and thread your right arm underneath your left arm, resting your right shoulder and ear on the ground. Hold for 1-2 minutes on each side.
  • Supported Fish Pose: Sit with your legs straight out in front of you and place a bolster or rolled-up blanket behind you, perpendicular to your spine. Lie back on the prop and allow your arms to relax by your sides, palms facing up. Hold for 3-5 minutes.
  • Legs Up the Wall Pose: Sit with one side of your body next to a wall and lie down on your back, placing your legs up the wall. If you need to, scoot your hips closer to or further away from the wall to find a comfortable stretch in your hamstrings. Relax your arms by your sides or overhead. Hold for 3-5 minutes.

Remember to breathe deeply and relax into each pose. Yin yoga is a practice of surrender and letting go, so try not to force anything. If you experience discomfort, ease out of the pose slightly or come out of it altogether. Enjoy the benefits of a gentle Yin yoga practice for beginners!

Leave a Reply

Your email address will not be published. Required fields are marked *