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1) Time: Ninety minutes
Whenever you work the spine, be alert for any signals of pain; sharp, burning or electrical sensations are
indications that you have gone too deep. Come out if you get to that point. Back bends, and long-held forward
bends, can become addicting; beware of overdoing back work. [1]
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Opening Meditation in standing position
Dangling for three minutes
Squat for three minutes
Dangling for two more minutes
Squat for two more minutes
Dragonfly: fold over right leg for five minutes
Windshield Wipers for one minute
Dragonfly: fold over left leg for five minutes
Windshield Wipers for one minute
Dragonfly: fold through the centre for five minutes
Deer for one minute on each side
Caterpillar for five minutes
Tabletop
Sphinx for five minutes
Rest on your stomach or in Child's Pose for one minute
Seal for five minutes
Child's Pose for one minute
Lie on your back and hug knees to chest for one minute
Cat Pulling Its Tail for one minute, each side
Hinge for two minutes with head up, or support head with hands behind head
Happy Baby for two minutes
Hug knees for one minute
Snail for three to five minutes
Mild Fish or upward facing Cat for a counterpose
Reclining Windshield Wipers for one minute
Reclining Twist on right side
Reclining Twist on left side
Shavasana
Finishing Meditation
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1 -- If you start to feel achy or experience discomfort in the lower
back between your practices, you may be overdoing the yin back bends. If this happens, stop doing
them for a while.
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