Yin Yoga Sequence For Deep Relaxation
I get it. Life is bare, hurly and burly. There is a racing of the mind, a lifetime shrug of the shoulders, and actual rest sounds like a dream. I have done it, frantically scrolling in search of a way out. That is when I realized the powerful effect of a yin yoga session in relaxing deeply. It is not about sweating, it is about melting stress off. This is my own, tested and proven practice that I resort to when I have to silence the noise and find my way back to the calmer world.
What is Yin Yoga and Why Is it so Relaxing?
We shall see the order before we actually plunge into it, but first, we want to speak of the why. My initial experience with Yin surprised me. We stand in passive poses, which are aided by some props, and remain in those poses for some minutes. It is not in engaging the muscle; it is in attacking the deep connective tissues, the fascia, the ligaments, and the joints. This soft, incessant pressure:
Relaxes the Nervous System: It signals your body to change mode to the rest-and-digest (parasympathetic) rather than the fight-or-flight (sympathetic) one.
Releases Physical Tension: It undoes the chronic tension in such parts of the body as hips, spine and pelvis, where we hold a lot of stress.
Develops Mindfulness: Sitting in a position will make you sit in the sensation, monitor the flow of your thoughts without any judgment, and learn to surrender.
My Pre-Sequence Essentials: Prolude to Serenity.
The ambiance is it all to ensure the work of this yin yoga sequence. I do not simply spread my mat, I make a shrine.
Prepare Your Props: You do not have to have expensive equipment. I grab pillows on my couch, heavy blankets, and at times a pile of books. A firm cushion is excellent, though a yoga block is excellent.
Create the Mood: I turn the lights off, and sometimes I light a candle. I listen to soft, instrumental music or just listen to quietness.
Get Comfy: Loose and soft clothes. This is your time. I ensure that my environment is cozy and without distractions.
Deep Relaxation Yin Yoga.
Intend to spend 3-5 minutes in every pose. Play a timer with a soft burst so that you can completely relax. Breathing slowly and deeply into the belly. In case of any sharp pain, then stretch slowly out of the pose.
1. Sitting Pose of the child ( Balasana ).
This is my position of choice when I want to start the inward journey. It presses the abdomen in a gentle manner that promotes the calming of the breathing.
My way of doing it: I do it kneeling on my mat, touching with my big toes, and making my knees open. Between my hips and feet, I lay a thick pillow or piles of blankets. When I am bending over, I lie my torso all down on the support, and turn my head to one side. My hands are loosely positioned next to my sides.
Symptoms experienced: A slight ache in my lower back and hips. A sense of being held and safe.
2. Dragonfly (Upavistha Konasana Variation)
This is a fantasy of whether to open those tight inner thighs and hamstrings, which are so notorious to be tight.
The way I do it: I sit up and spread my legs in a wide V. I do not press it; I go to my soft side. I have a pillow or blanket and sit in front of it. When I am folding, I lean my whole body forward on the prop and my spine is long and loose.
My experience: My inner legs have been stretched and my back is relieved in the lower back. I concentrate on making my hips to feel heavy.
3. Assisted Sphinx or Seal Pose.
These are my most preferred poses that can easily persuade my spine to be in a good stretch, fight against the sitting-all-day-long slouch.
In case of Sphinx: I am lying on my belly, and prop myself on my fore-arms, with my elbows under my shoulders. I allowed my chest to melt and my lower back to relax.
To be Deeper Sealed: I roll a pillow under my hips and curve my arms all out, and do a sphinx push-up. This is more intense, and hence I only do it when it feels good.
What I think: I have a soft ache in the center of my chest and my front shoulders, and a wonderful ache up my belly wall.
4. Being held Butterfly (Baddha Konasana)
It is a classical yin posture to me. It is aimed at hips, groin and lower back- the seat of accumulated stress.
The way I do it: I sit with the soles of my feet against the other and my knees turned to the sides. I put a block or piled pillows under both knees. I may sit straight or, to be more profoundly relieved, I hunch myself forward on another pillow.
My perception: A pleasing discharge in my hips and groin. It affects an emotional discharge, as well.
5. Assisted Fish Pose (Matsyasana).
I adore this heart opener once the forward folds. It is as though a physical sigh of relief.
The way I do it: I lie on my back and I have a hard pillow, bolster, or rolled blanket, and push it horizontally against my upper back, directly upon my shoulder blades. My head is on the floor/small pillow, and my arms are spread on the side, palms up. I can have my legs straight or in a comfortable butterfly position.
What I experience: My chest and my heart area opening. It is in opposition to the hunching that I frequently experience and my breathing becomes deeper immediately.
6. Legs Up The Wall ( Viparita karani)
This is my final ultimate. It is the final pose to take out of the legs and lower back tension in me and the ultimate relaxations.
My way of doing it: I sit at a right angle with my hip against a wall. I prostrate myself with my legs on the wall. My sitting bones do not have to press against the wall but a small space is sufficient. My hips tend to sink a folded blanket underneath. I shut the eyes and place the arms on my sides, palms down.