Sequence with minimal forward bending

Check this forum for suggestions on Yin Yoga flows, sequences and postures, as well as HOW to practice Yin Yoga.
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emblue
Posts: 3
Joined: Mon Nov 08, 2010 5:28 am

Sequence with minimal forward bending

Post by emblue »

Hi all,

I'm new to Yin Yoga (been doing it about 2 months at a local studio) and I was hoping you could make a recommendation for a good sequence to do on my own at home that has minimal forward bending. (I have some low back issues, and backward bending is better for me than forward bending. I also need to be careful with my neck/upper back.)

I'd like something that has a good flow to it (going from one pose to the next), and that's a nice thorough session all together.

Thanks!
Bernie
Posts: 1293
Joined: Sat Sep 23, 2006 2:25 am
Location: Vancouver

Yin yoga flows without forward bends

Post by Bernie »

You could try sequences designed to work the hips. Check out these from YinSights:

http://www.yinyoga.com/ys2_2.2.6.1_thre ... _flows.php - These are 3 "beginner flows"; try #2 and don't fold forward.

http://www.yinyoga.com/ys2_2.2.6.2_flow_for_hips.php - This one is mostly for the hips, again just avoid forward folding, and

http://www.yinyoga.com/ys2_2.2.6.7_wall_yin.php - This is Wall Yin, which has no forward folds at all.

Finally, you can check out this older post for other sequence suggestions, and just omit the forward folding postures.

http://www.yinyoga.com/forums/viewtopic ... sc&start=0

Cheers
Bernie
emblue
Posts: 3
Joined: Mon Nov 08, 2010 5:28 am

Thanks!

Post by emblue »

Thanks Bernie! I'll check those out. The Wall Yin sounds like a great option -- I often go to the wall in class when the forward bending is just too much.
Lorien
Posts: 28
Joined: Wed Mar 05, 2008 10:06 am
Location: San Jose, CA

Post by Lorien »

Most of the seated poses can be performed on the back, to some extent, which will avoid forward bending. For example:

Butterfly - rest on back w/legs in butterfly shape, or wall butterfly
Caterpillar - legs up the wall
Child's Pose - knees folded to chest
Dangling - legs up the wall (or you can belt the feet and draw them in)
Dragons - half happy baby, use a belt if you don't reach your foot easily
Dragonfly (aka Straddle) - legs on the wall in straddle
Frog - on back, separate knees w/ shins parallel to floor (this feels SO good to my back and knees, as compared to regular frog!)
Shoelace - on back, cross thighs and hold feet (a small percentage of the upright pose, so I would recommend the figure 4, below in place)
Square/Swan - figure 4/wall eye of the needle
Squat - happy baby

Hope that gives you option!
emblue
Posts: 3
Joined: Mon Nov 08, 2010 5:28 am

Thanks

Post by emblue »

Thanks Lorien!
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