Karuna Yoga Vidya Peetham Bangalore

Yin yoga sequence that can be done with the support of a wall

  1. 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.
  • Supported Fish Pose: Sit facing the wall with a bolster or block behind you. Lie back on the support with your head and shoulders on the ground and your hips close to the wall. Extend your legs up the wall and allow your arms to rest by your sides or overhead. Hold for 3-5 minutes.
  • Wide-Legged Forward Fold: Stand facing the wall and take a wide stance with your feet. Place your hands on the wall and walk them down toward the floor, folding forward between your legs. Allow your head to rest on a prop or the floor if it feels comfortable. Hold for 3-5 minutes.
  • Wall Straddle Pose: Sit with your right hip next to the wall and your legs extended out to the sides. Press the soles of your feet against the wall and lean back on your forearms or a prop. Hold for 3-5 minutes on each side.
  • Wall Pigeon Pose: Sit facing the wall and bring your right knee up to your chest. Place your right foot on the wall and slide your left leg back behind you. Move your hips closer to the wall to deepen the stretch in your hip. Hold for 3-5 minutes on each side.
  • Supported Child’s Pose: Place a bolster or block on the ground next to the wall. Kneel in front of the support and rest your torso on the bolster or block, extending your arms out in front of you. Allow your forehead to rest on the support and hold for 3-5 minutes.

Remember to breathe deeply and relax into each pose. The wall can offer extra support in these poses, allowing you to fully relax and release tension. Enjoy the benefits of a relaxing Yin yoga practice with the support of a wall!

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