Full-Body Yin Yoga You Can Do at Home (No Props Required)

This one-hour yin yoga sequence is rather like a studio class with out the commute. It targets your total physique and is led by YouTube trainer Yoga With Kassandra, who has led hundreds of lessons during the last decade.

As a lot as 10- and 15- and 20-minute yoga practices may be important once you’re challenged for time, generally you need a whole hour-long yin yoga expertise at dwelling that’s identical to what you’d expertise at a studio—minus the commute. This one-hour yin yoga sequence offers you a similar expertise as a studio yin yoga class. The one distinction is there aren’t any props required since a variety of us don’t have the identical blocks, blankets, bolsters, and straps that studios preserve in inventory.

Yin yoga can positively be prop intensive. But it doesn’t all the time should be. Identical to any yin yoga class, this class targets your hips, hamstrings, shoulders, and backbone. Every pose is held for about 3 minutes or so per aspect, and there’s a full-length Savasana.

Bear in mind the three rules of yin yoga, that are to search out your edge, maintain the pose for time, and resolve to be nonetheless. Discovering our edge means not chasing depth and never forcing or pulling our means right into a form. Holding the pose means we keep in every pose for about 3 minutes or longer. Being nonetheless means we don’t fidget or transfer so we are able to ship the actually good stress to the connective tissue and joints versus the muscle tissue so we are able to expertise the magic of yin.

The next class is in response to requests from dwelling college students for a yin yoga class that at dwelling with none props. After all, you’re welcome to make use of props in case you have them. However these poses may be achieved with out further assist.

1-Hour Yin Yoga at House (No Props Required)

I encourage you to follow the identical physique scan in every yoga pose. Inviting every of the muscle tissue alongside the way in which to chill out. No pressure. No tightness. Making this actually restorative.

Centering

We’re beginning your yin yoga sequence by sitting, whether or not cross-legged, kneeling, or together with your again in opposition to the wall if that’s extra snug for you. Let your palms relaxation in your thighs. After which take your self by means of a full-body scan meditation as a technique to carry your consciousness to your self and that can assist you absolutely chill out. This physique scan can be one thing you are able to do in every of the yin yoga poses that follows to examine for muscle pressure.

So begin by inviting every part to chill out. Soften the facial muscle tissue, the cheeks, the jaw. Loosen up the neck and shoulders all the way in which down into your arms, palms, and fingers. Loosen up the higher again and chest, mid again and stomach. Deliver that very same ease to your pelvis and low again. Loosen up your hips and sit bones on the bottom. Let your self expertise lack of pressure in your legs, shins, calves, ankles, and toes. Merely breathe in silence and observe the state of leisure that you’ve got created inside you.

If you happen to discover your self changing into distracted by ideas, merely carry your consciousness again to the bodily sensations in your physique. Keep right here for about 10 extra breaths right here. Then slowly open your eyes once you’re prepared.

Half Butterfly

Prolong your proper leg straight and barely out to the aspect. Then bend your left knee and convey your left heel towards your inside proper thigh. Rotate your chest a bit of so that you’re dealing with your proper shin and slowly fold ahead over your straight leg. You might be letting your physique progressively spherical as you discover the form that works greatest for you. Let gravity do the give you the results you want. If you end up near the bottom, you need to use your palms to assist your head. In any other case, you may let your arms dangle. I prefer to relaxation my palms dealing with upward as a reminder to not push or pull myself into the form. It’s additionally an effective way to remind your self to give up. Settle into the pose.

Whenever you’re prepared, use your arm energy to slowly stroll your palms in and elevate your chest, inch by inch. Then slowly transfer to the second aspect of the stretch, bending your proper knee and straightening your left leg.

Whenever you’re prepared, push into the ground and slowly roll again up.

Little one’s Pose

Deliver your massive toes collectively to the touch, knees as extensive as you desire to them to be, the broader they’re, the extra intense the feeling will probably be in your hips. Attain your hips again towards your heels as you attain your arms ahead in Little one’s Pose. Launch your brow to the mat or you may stack your palms and relaxation your brow on them. Take a while on the outset to regulate your self so that when you discover a form that works on your physique, there’s no have to fidget. You’ll be able to as a substitute chill out and soften into the form.

Whenever you’re prepared, elevate your self again up, good and slowly.

Thread the Needle

Come to your palms and knees and attain your left arm beneath you just about so far as it can go towards the correct till your left shoulder and ear come to the mat. You’ll be able to both preserve your proper hand the place it’s and are available onto your proper fingertips or straighten your proper arm ahead and push into that proper palm. You’re attempting to attract the correct shoulder again into its socket as you thread your left arm beneath you to expertise a stretch within the higher again between your shoulder blades. Generally the hips will shift to the aspect right here however attempt to preserve them over your knees. Breathe into your higher again.

Whenever you’re prepared, carry your proper hand beneath your proper shoulder and push down as you launch your left arm and are available again to palms and knees. You’ll be able to take any motion right here that you just like.

This time thread your proper arm beneath you and perhaps you attain your left arm ahead.

Come again to palms and knees. Simply noticing the results of that form in your higher again.

Sphinx Pose

Come down onto your stomach and your forearms as you level your toes again, elevate your chest, and pull your shoulders again to open throughout your chest in Sphinx Pose. You’ll be able to management the depth of the pose by sliding your forearms a bit of towards the entrance of the mat to minimize the depth.

Let’s slowly launch and make your means into the following pose.

Mendacity Chest Opener

Attain your proper arm straight out to the aspect and bend your elbow about 90 levels and convey your elbow barely nearer to the entrance of the mat than your shoulder together with your palm flat on the mat.

Roll onto your proper hip, proper shoulder, and proper ear after which bend your knees. You’ll be able to push your left hand into the mat in entrance of you or bend your left elbow and take your left arm behind your again if that feels extra snug. This could really feel like an awesome massive stretch by means of your proper bicep and shoulder in addition to into your chest. You may need to play with the precise placement of your proper elbow and left hand. You need to discover a form that means that you can really feel the stretch with out participating any muscular effort.

Straighten your legs and ease onto your stomach earlier than taking the stretch on the opposite aspect. Take your time and slowly launch once you’re prepared.

Reclined Pigeon Pose

Roll over onto your again as we get into the hips and decrease physique. You’ll be able to cross your proper ankle over your left knee and maintain right here or attain alongside both aspect of your left leg together with your arms and relaxation your palms in your shin. You need to press your proper knee away from you.

Reclined Shoelace

Earlier than we come to the opposite aspect of Reclined Pigeon, we’ll come into one other pose. Utterly cross your proper thigh over your left thigh to stack your knees. You’ll be able to both carry your thighs towards your chest or seize maintain of reverse toes and attempt to carry your toes away from one another till you are feeling an enormous stretch by means of your outer hips. Let your shoulders and again relaxation on the mat and chill out your arms.

Slowly launch and perhaps stretch your legs out straight to combine these poses. Then bend your knees and take Reclined Pigeon and Reclined Shoelace on the opposite aspect. Whenever you launch, stretch your legs in the event you like, noticing the distinction.

Comfortable Child Pose

Relying in your flexibility, you may need to begin by bending your knees, taking them extensive, and pulling them towards your armpits. That may be greater than sufficient stretch for you.

If you wish to intensify the feeling, catch maintain of your toes, stack your ankles over your knees, and preserve your tailbone and low again on the mat. Deliver your elbows to the within of your legs and press your knees open a bit of wider together with your arms, and drag the knees towards the mat in Comfortable Child. Loosen up your shoulders and neck right here. Attempt to not let your head elevate off the mat. Breathe deeply into your stomach, feeling it rise and fall. Loosen up your arms, solely utilizing minimal effort.

Keep right here solely a pair minutes.

Savasana

Stretch out and let your self take up house together with your legs and arms in Savasana. Take any motion right here that may show you how to chill out. Then shut your eyes and switch your consideration inward. It is a terrific pose to do a physique scan. Permit your self to give up absolutely to gravity.

Whenever you’re prepared, start to elongate your breath, perhaps wiggle your fingers and toes, slowly flip your head aspect to aspect, and stretch your arms overhead. Slowly roll onto one aspect.

Closing

Make your technique to a cushty seated place. Shut your eyes and easily pause right here earlier than you come back to your day or night. Thanks for training this one-hour yin yoga sequence with me and let me understand how you are feeling in your physique in a remark beneath.