Renewal Yin Yoga Sequence
/I have designed a RENEWAL Yin Yoga Sequence for you to explore in your own body. This sequence specifically targets your Liver and Gall Bladder organs and meridians to help support digestion and stimulate detoxification. As you explore each pose, please take your time and always listen to your body. If you are new to this practice, feel free to shorten the length of holding each posture. If anything ever feels painful, risky or harmful, immediately come out of the pose and find a comfortable resting shape. You can use any props that will offer you support, for example, bolsters, blankets and pillows. I suggest using a timer or clock for each pose. Please keep in mind that our bodies are all unique so your shape will not necessarily look exactly like mine. Make sure to take at least 30 seconds to a minute or longer between each posture to feel the soothing and calming rebound of fluids and energy.
POSE #1 - TOE SQUAT
Coming In
Come into a table position to start, gently tuck your toes under and slowly begin to draw your sit bones towards your heels any amount. Depending on your body, you might want to place a bolster under your knees for extra cushioning and/or use blocks under your hands. If you are comfortable sitting right back onto your heels, you can use blocks under the hands or rest your hands on your thighs. Once you have found a place that you can safely stay in, take a few calming deep breaths, focusing on the sensations in your feet (LOTS!) and stay in this shape for about 2-3 minutes. This is one of the best poses to target the majority of the meridians in your body. Relax as best as you can, gently close your eyes and focus on your breath.
Coming Out
To come out of the shape, very slowly, bring your hands forward again, grounding your palms and gently come forward with your hips easing away from your heels. Even slower, untuck the toes and come onto the tops of your feet. It might feel good to gently tap the tops of your feet on your mat. Rest in any comfortable position, perhaps sitting on the tops of your feet or child's pose and feel the rebound of the pose. When it feels right for you, move onto ankle stretch.
POSE #2 - ANKLE STRETCH
Coming In – 2 or 3 minute hold
Moving slowly and carefully from a table position with the tops of your feet connected with your mat, begin to walk your hands by your sides, exploring how far back you can walk your hands and possibly coming down onto your forearms. You can always use blocks under your hands to modify the shape. Depending on the structure of your body, your shins might stay on your mat or be slightly lifted from your mat. You might be experiencing a deep stretch across the top of your feet and ankles. Explore staying in this pose for about 2-3 minutes. Try to relax through your feet and leg, allowing your teeth to gently part and observe your neutral breath.
Coming Out
Transition out of the pose, if you are on your forearms, using your core strength, come up to your hands and now begin to walk your hands forward finding table position. You are welcome to move your feet and ankles in any way that feels soothing. Transition into comfortable a seated position with your legs extended forward and, when you are ready, move to the next pose.
POSE #3 - SEATED TWIST
Coming In – 4 minutes each side
From a seated position with your legs extended out straight in front of you, bend the right knee and place the right foot to the outside of the left knee. You have two options with your left leg, keep it extended straight or tuck it back towards your right hip. Moving gently into the spinal twist and wrapping your left arm around your right leg. Finding a comfortable position for your right hand behind you. Making sure that you can breathe without any restriction, feel safe in your body and then relaxing your body and focus on your breath and sensations. Exploring this pose for about 4 minutes.
Coming Out
Slowly begin to come out of the twist by bringing your upper body to neutral and then unravel your legs and gently extend them forward and relax your legs and feet. Staying in the resting seated position for about a minute or so. If this doesn’t feel good, then choose any other comfortable resting position.
Second Side of Seated Twist
Make sure to do the twist on the second side for the same length of time. Allow yourself time to rest before moving on to the next pose.
POSE #4 - BUTTERFLY
Coming In – 5 minutes
From a seated position, moving mindfully into butterfly by creating any diamond like shape with your legs. It is completely up to you to explore the distance between your feet and sit bones. If this works for your body, slowly begin to hinge at the hips, moving your upper body towards your legs. Be mindful to never to go too deep. If you would like to use a prop between your legs and your torso, please do so. If it doesn’t feel comfortable to bow forward, then you are welcome to stay seated upright or lie down in a reclined shape. Once you have found the first edge of sensation, pause and continue to explore this pose for about 5 minutes. Let your breath help you stay anchored in your experience.
Coming Out
Moving even slower than you want to, bring your upper body back to a neutral position and very carefully extend your relaxed legs forward. With your legs forward and feet floating to the sides, it might feel good to place your hands on the floor behind you with straight arms to support your upper body and rest in the lingering sensations. Remember you can pick another neutral shape to rest in.
POSE #5 - EASY SEAT
Coming In – 5 minutes or longer
To complete your practice, coming to any easy seat that feels supportive for your body. Allow your eyes to gently close, settling into your seat and simply follow your natural breath. Please give yourself about 5 minutes or longer to be completing present with your breath and the quieter sensations within your body.
Coming Out
Beginning completely aware of your body and breath, slowly begin to lift your gaze and take a moment to take in your surroundings. Hoping that you have experienced a deeper connection and sense of renewal within yourself. Please let me know if you have any questions about the practice.
Sending love and compassion
Sandra
