A Yin Yoga Sequence for the Summer Solstice
The Summer Solstice is coming, and with it radiance, fire, and expression. Balance your celebratory Sun Salutations by turning inward with this Yin Yoga sequence celebrating manifestation and change. The sequence should take around 45-60 minutes to complete, depending on how long you hold the yin poses. Fair warning: The latter half of this practice includes a lot of hip work, which can bring up a lot of feelings.
We strongly recommend doing a balancing breathing exercise beforehand. Nadi Shodhana, or alternate-nostril breathing, restores harmony to the mind, body, and spirit — and balances the solar and lunar within us. Learn more about Nadi Shodhana with Talia Sutra’s Alternate Nostril Breathing class on Alo Moves.
Yin Yoga shouldn’t feel the same as a Yang class like Vinyasa since it works with different tissue groups. When you find your edge — where it would feel about right to stop in a more active pose — dial it back about 30 percent. It can be hard to get used to, but with a regular Yin practice, you’ll start noticing the difference in your Yang practice, too.
In a typical Yin class, an instructor is there to keep time, leaving you to enter the poses fully without worrying about how many minutes have passed. If you’re doing this on your own time, try setting a timer with a very gentle sound to remind you to switch poses. You can also get creative and make an ambient music playlist with a song timed to each hold. (Need some yoga music inspiration? Check out Alo Moves on Spotify).
Child’s Pose
Child’s Pose is virtually the same in Yin Yoga as it is in your Vinyasa practice — start on your knees, sink your hips back, and let your torso and head sink into the floor — but if this pose tends to give you some stretch, back off from it just a little. It should be restorative and easy to hold.
Hold: 5 minutes
Modifications: Try a bolster, pillow, or folded blanket under your chest.
Benefits: Resting and preparing for practice.
Melting Heart
Start on your hands and knees, then walk your hands forward, letting your chest sink to the floor. Unlike in Child’s Pose, your hips stay over your knees. Start with your hands shoulder-width apart, but move them further out if you experience shoulder pain. It’s a meltier version of what’s called Puppy Pose in Vinyasa.
Repeat the pose between each side of Thread the Needle (below).
Hold: 2 minutes
Modifications: Try using pillows or bolsters, especially under your chest, to make the pose feel more natural to you. If you have troublesome knees, rest them on a blanket. If it’s more comfortable, you can practice this pose with one arm out and your head resting on the other one — just remember to switch sides when we come back to this pose between sides of Thread the Needle.
Benefits: Stresses the lower spine and stretches the shoulders.
Thread the Needle Pose
Practice this pose just like you would in a Yang yoga class: Beginning on all fours, slide your right arm underneath your left arm with your palm facing up. Let your right shoulder come down to the mat and rest your right ear and cheek on the mat. Keep your left elbow lifting and hips raised. Let your upper back broaden while softening and relaxing your lower back.
Come back to Melting Heart for 2 minutes, then move to the other side.
Hold: 5 minutes on each side
Modifications: Place a blanket under your knees if it’s more comfortable. Experiment with the placement of the hand that’s on your mat — move it forward for an additional shoulder stretch, or move it behind you to your inner thigh or sacrum for a half bind.
Benefits: Provides a relaxing spinal twist while opening your chest and shoulders.
Sphinx Pose
This has the same name in a Yang yoga class. Start on your belly, then raise your chest, look forward, and prop yourself up on your elbows with your fingers facing forward and your palms facedown on the mat.
Hold: 3 minutes (4 minutes if skipping Seal)
Modifications: If you’d like to relax your neck, rest your head on a block or on pillows. You can also try placing a bolster under your armpits for additional relaxation. If Sphinx is too much, try lying on your belly with your head resting on your forearms.
Benefits: Stretches and tones your spine.
Seal Pose (optional)
Starting in Sphinx, start sliding your hands away from your body, widening a little farther than shoulder distance. Rotate your palms so your fingers are facing slightly outward, then press into your hands and raise your chest farther toward the sky. Slide your shoulders down and back.
Hold: 1 minute
Modifications: Place a blanket under your hips if you’re feeling pressure there. You can always stay in Sphinx instead of moving into Seal.
Benefits: Stretches your spine and abdominals.
Cat/Cow
Rejuvenate your spine with some slow Cat and Cow before your next longer hold. Start in Tabletop, then inhale slowly, letting your belly drop and raising your chest and tailbone for Cow. On your exhale, open your shoulders, arch your spine, tuck your tailbone in, and drop your chin to your chest for Cat. Repeat to your own breath for about a minute, adding in any extra movements you need.
Modifications: Place a blanket under your knees for comfort.
Benefits: Strengthens your spine and releases tension in your back.
Dragon Pose
Dragon is a type of Low Lunge. Start in Tabletop, then move one foot between your hands with the knee stacked over the ankle. Let your back knee fall to the ground and slide it behind you — so your back leg is straightening, but not straight — to your comfort level. Open your chest and broaden your collarbones.
Keep your hands on either side of your foot for Baby Dragon, or come up and relax one or both hands on top of your thigh for Flying High Dragon. Repeat on the other side — and move into a quick Downward Dog and pedal out your legs and feet after each side.
Hold: 2 minutes on each side
Modifications: Place a blanket under your back knee if knee pain is a possibility. Alternatively, you can place a bolster or pillow under your shin and tuck your toes to keep your knee off the ground. For a less intense stretch, place your hands on blocks.
Benefits: Opens your hips and groin. Stretches your psoas and quads.
Reclining Tree
This is just what it sounds like: Tree, but lying down! Come to your back, move one leg out straight, then bring the sole of the other foot to the extended leg’s inner thigh. Relax your bent knee so it falls to the side. Let your arms open to either side or bring them into a cactus shape.
Hold: 3-5 minutes on each side
Modifications: If this is too much for your knees or hips, place a blanket or pillow under your hip and leg on the bent-knee side.
Benefits: Opens your chest and stretches your hips.
Supine Twist
Start lying on your back. Bend your knees and hug them into your chest, then outstretch your arms and let your knees fall to one side. You can gaze in the same or the opposite direction as your knees are pointing for a different stretch.
Hold: 3-5 minutes on each side
Modifications: Rest your knees (or your arms) on a bolster to make the stretch less intense.
Benefits: Releases tension in your back and stretches your spine.
Savasana
Lie on your back. Be still.
Hold: 5 minutes
Modifications: Try a bolster under your knees or your legs up a wall if this strains your lower back.
Benefits: Relaxes your body and brings practice to a close.
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