In Yin Yoga , as opposed to muscle-demanding, energetic yoga styles, we want to "emphasize" the body's yin tissue in a positive way to keep it healthy and flexible, moisturize it and counteract contractions. Yin tissue includes connective tissue (or fascial tissue), ligaments and tendons, joint capsules, and bones.
The following sequence focuses on the thigh target area. During this lengthy process, all muscle groups as well as the fascial tissue surrounding the thigh muscles are stimulated and gently opened.
Start with an initial meditation, chanting OM, to help you settle.
1. Supine Butterfly Pose
In Supine Butterfly Pose, the hips, especially the inner thighs, and adductors, are gently opened. If necessary, support your thighs with pillows.
2. Dragonfly pose
Dragonfly pose opens the hips, groin , inner thighs (adductors) and hamstrings .
Can use assistive devices to help, such as placing a rolled blanket behind the knees or sitting on a folded blanket. For those with tight hamstrings, bend one leg and then switch sides.
3. Seated forward bend
The seated forward bend opens and stretches the entire back of the body, including the hamstrings. If you have tight muscles, it's also good to sit on a folded blanket or something similar.
4. Sleeping Swan Pose - Right Knee Forward
This is a great hip opener, but we can also reach the front of the thigh (quadriceps) and stretch the hip flexors of the back leg ( psoas ) muscles. Pillows can be used to support the hips with bent legs.
5. Shoelace style - left knee on top
Shoelace stimulates the abductor muscles on the outside of the thigh. You can sit on a yoga block so that you can reach over your knees more easily.
and then enter wiper mode. Sit with your feet apart and let your knees relax from one side to the other - this will relax your hips.
6. Sleeping Swan - Left knee in front
7. Shoelace pose - Right knee in front
Then wiper pose
8. Saddle pose
This pose engages the front of the thigh ( quadriceps) and hip flexors ( Psoas major) is strongly opened. Various aids can be used to help, such as a mat under the back, a rolled towel/rug under the back of the knees and/or the top of the feet. If you are unable to practice the saddle position, you can also practice the half-saddle or cat-tail pose.
9. Banana Pose - Right/Left
In the supine position, the lateral fascial connections are opened, especially in the leg area.
Then let the knees sink to the chest and gently rotate the knees.
10. Supine Twists - Right/Left
The twist at the end of a yoga practice coordinates the body's nervous system and energy. Gives gentle stimulation to the hip and outer thigh (abductor) areas.
Then let the knees sink to the chest, and gently rotate the knees
11. Savasana Pose
Integrate the exercises in Savasana Pose for final relaxation.
