Whole Body Flow to Yin Yoga Sequence (35 minutes)

Bringing balance to your body is probably one of the reasons you enjoy doing yoga.  I know it's one of my reasons.  I also have a few favorite types of classes I like.  This is all well and good for the most part.  However, repetitive movement can cause imbalances in the body.

As I said above, if you're used to doing mostly yang yoga (more active flow like vinyasa, hatha, ashtanga, etc.) your body may start to get into a pattern, which can be harmful.  When the muscles get used to certain types of movements with little to no variation, it can make them weaker.

Trying something different like a yin or yin yang yoga class could give your body just what it needs to step up and get stronger.

I want to address Yin yoga because it is sometimes confused with restorative yoga. Yin Yoga is not restorative yoga, although I can see why there is confusion.  Yin poses are mostly done seated or supine with very little movement, except between poses (similar to restorative yoga). The difference though is it is designed to bring you to your edge, the point where you first feel the stretch and remain there for a longer period of time.  Doing so will target the deeper tissues like joints, ligaments and fascia.  This can bring up some discomfort though because there is a bit of tension created during the longer holds.  This tension stays in the body until the pose is released.  Because of this the body is not relaxing totally during the pose.

However, since yin yoga is done seated or supine, it is much different from yoga flow classes.  Sometimes you want to hold poses for a while because it feels less taxing.  That's where yin yoga comes in.  Sometimes you want to move and not hold poses for longer than a few breaths and that's where flow yoga comes in.

There are also times where you want to flow and move but finish off with longer held poses.  Boom!  Taking a yin yang yoga class is the perfect balance between the two types of yoga.

Give this class a try to see where it takes you.

Whole Body Flow to Yin Yoga (35 minutes)


Flow to Yin Yoga Sequence

Yang portion: hold poses for a few breaths and move to the next (make sure to keep it even on both sides)

Seated Side Stretch

Cat/Cow (Marjaryasana/Bitilasana)

Sun Bird with elbow to knee crunches

Surya Namaskar A

Crescent Lunge

Warrior II (Virabhadrasana II)

Modified lunge (Anjaneyasana)

Triangle (Trikonasana)

Forward fold (Uttanasana)

Goddess (Utkata Konasana)

Yin Portion:  Hold poses for 1.5-5 minutes

Child's Pose (Balasana)

Pigeon Pose (Eka Pada Rajakapotasana)

Happy Baby (Ananda Balasana)

Reclining Twist (Supta Matsyendrasana)

Supported Bridge Pose (Setu Bandha Sarvangasana)

Corpse Pose (Savasana)

This whole body yin yang yoga sequence can be shortened or lengthened depending on how long the yin poses are held.  You can also omit some of the flow (yang poses) if needed to shorten the practice.

Ciao,

Val

Disclaimer: The information on this website (Alt Yoga Vibe) is for informational purposes only and does not substitute for medical treatment or hands on instruction.  If you are experiencing any severe pain or symptoms, please consult a healthcare practitioner.

Source: 

https://www.yogajournal.com/practice/yin-yoga-refresh-practice