Where you lie on your back and pull your legs. I almost always begin a pose with a block and then move it if/when my body invites me to go deeper. Our Gentle Yoga classes offer traditional Yoga poses and sequences with a therapeutic approach. When this is done with a spine that is weakened by osteoporosis, this can hurt the spine. Restorative Yoga Sequence for Back and Shoulder Release Childs Pose Cat Cow Supported Bridge Pose Supported Fish Pose Side Lying Shoulder Opener Savasana. Begin in mountain pose, standing at the top of your mat. This sequence of postures sees you flow from one pose to the other.

Each move is matched with the flow of your breath. The sun salute is one of the most common sequences you may come across in a yoga class. The poses used in this sequence help open your shoulders and the muscles around your hips. You may also want a blanket/towel to sit on during the opening mediation and a pillow or bolster for some of the poses. The next sequence is like what you would see in a typical gentle yoga class. You may want a block for this beginner yin yoga sequence. In general, more “advanced” yin classes are characterized by longer holds, not “more difficult” or “more advanced” asana.

Follow your breath and try not to fidget! If your body invites you to move deeper, then do so, but there is no forcing yourself into a posture in yin yoga.įinally, you hold for time. Once at your comfortable edge, do your best to find stillness. If you ever feel pain, ease out of the pose right away. 10 Yoga Poses for Tight Hips Around The World 8 breaths per side Butterfly 8 breaths Windshield Wiper 8 breaths per side Modified Runners Lunge 8. Your comfortable edge means a point where you feel sensation, but not pain. The three principle tenants of yin yoga are: Yin yoga focuses on the deeper connective tissues by holding each pose for time. Each class has a comparatively smaller number of poses when compared to a faster, “yang” style class. There are 20 main asana in the Yin Yoga repertoire, but only a handful of these poses are done in each class. With a slower flow, you’ll stay in poses for a longer period of time, so your muscles. The poses used in this sequence help open your shoulders and the muscles around. Looking for a longer yoga flow that will be gentle on your body This practice from teacher Cyndi Lee combines restorative breathwork with calming postures to ensure that you’ll feel completely rejuvenated and relaxed by the time you roll up your mat. Yin yoga is a slower-paced style of yoga. The next sequence is like what you would see in a typical gentle yoga class. This post may include affiliate links, which means I may make a commission on purchases made through these links at no additional cost to you.

Gentle yoga sequence