2024-08-31 03:48:22
Relax with this intensely calming yin yoga routine.
When you’re overwhelmed by stress, it’s time to lie down on your mat and engage in deeply calming yin yoga poses. Yin is a type of yoga that targets the deep muscle tissues of the body, called fascia, where tension points (or knots) can form during times of stress. Deep yin stretches aim to release pain and tension in the fascia by holding passive poses for an extended period of time, allowing the fascia to relax and release.
Much like a massage, the physical relaxation effects of yin yoga have a positive impact on our mental state, helping us feel more relaxed and happy. Yin yoga poses can also be meditative, helping you focus on the present moment and bring your nervous system back to a state of rest and digestion, allowing stress and anxiety to melt away.
Use these yin yoga poses once or twice a day to relax and relieve chronic stress.
Key points:
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Yin poses can be intense because they work deep into the muscles, but the intensity should feel like a deep massage. Breathe through the sensation. If you feel any sharp pain, come out of the pose immediately. For maximum benefits, practice your yin poses in a calm, quiet environment. The first few times you practice yin yoga, you may feel some restlessness. Simply return to your breathing and focus on the present moment. As you become more experienced, you can extend the duration of the poses.
7 Soothing Yin Yoga Poses to Calm Anxiety
Papillon | 2 minutes
This forward bend, which opens the hips and releases the lower back, will calm your nervous system and bring a feeling of peace and serenity.
Sit on your mat and bring the soles of your feet together, letting your knees open like a butterfly. The closer your heels are to your body, the deeper the stretch will be. Inhale as you lengthen your spine, then exhale as you walk your hands as far forward as is comfortable. Drop your chin toward your chest and relax your arms and shoulders. Close your eyes and take a few deep breaths to release tension. Then, find a natural breath and hold the pose for at least two minutes.
Melting heart | 2 minutes
This pose helps release stress by opening the chest, lateral muscles and shoulders.
Start on all fours in a tabletop position. Keeping your hips aligned over your knees, crawl your hands up off the mat and lower your forehead to the floor. Extend your arms and let your chest melt toward the floor. Take a few deep breaths to release stress. Then, close your eyes and find a natural breath while holding the pose for two minutes.
Dragonfly | 2 minutes
This opening of the hamstrings and hips helps release built-up tension in the hips.
Sit on your mat and spread your legs out to the sides. The wider you spread your legs, the more intense the stretch will be. Bend your toes toward the sky. Inhale to straighten and lengthen your spine, then exhale as you walk your hands as far forward as you can. Bend forward, keeping your spine long, bringing your forehead forward. You can rest on your palms or lower yourself onto your forearms. Relax your head and shoulders. Take a few deep breaths, then find a natural breathing pattern as you relax into the pose for two minutes.
Sleeping Swan | 2 minutes per side
This pose relieves tension in the hips, quads and lower back, bringing your body and mind to a state of peace and relaxation.
Start on all fours in a tabletop position. Lift your right leg and bring your shin forward, placing your knee behind your right wrist. Bend your toes back. Extend your left leg behind you and point your toes. Align your hips toward the front of the mat. Inhale to lengthen your spine, then exhale as you walk your hands toward the front of the mat. Lower yourself onto your forearms or to your forehead. Find a natural breath and close your eyes to relax for two minutes. Switch sides.
Cat Tail | 1-2 minutes per side
This relaxing twist will eliminate all your stress.
Lie on your back. Bring your right knee toward your chest and extend your left leg down on the mat. Inhale, then exhale as you use your left hand to cross your right thigh across your body to come into a twist. You can stay here, or to take it a step further, bend your left leg and grab your left foot with your right hand for a quad stretch. Try to keep your right shoulder close to the floor. Keep your head turned up or look over your right shoulder. Close your eyes and hold the pose for one to two minutes. Switch sides.
Stirrup | 2 minutes
This pose relaxes the mind and body while opening the hips and lower back.
Lie on your back. Lift your feet off the floor and bring your knees toward your chest. Place your arms on the inside of your thighs. Keep your lower back flat on the floor and grab the outer edges of your feet. If your lower back starts to lift, grab your ankles, calves, or thighs instead. Close your eyes and find a natural breath as you hold the pose for two minutes.
Savasana | 5 minutes
Also called “corpse pose,” this relaxation pose is the ultimate stress reliever.
Lie on your back with your legs extended and your feet apart. Turn your palms up and let your toes open outward. Close your eyes. Take a deep breath to fill your belly. Then, exhale loudly through your mouth. Find a natural breath and allow yourself to completely surrender for at least five minutes.
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What are some key benefits of practicing Yin Yoga for relaxation?
Relax with this Intensely Calming Yin Yoga Routine
Are you tired of feeling overwhelmed by stress? Do you crave a sense of calm and relaxation in your life? Then it’s time to try yin yoga, a deeply calming practice that targets the deep muscle tissues of the body, releasing tension and promoting mental well-being.
What is Yin Yoga?
Yin yoga is a type of yoga that targets the fascia, a network of connective tissue that surrounds and supports our muscles, organs, and bones. When we experience stress, our fascia can become tight and rigid, leading to physical and emotional tension. Yin yoga poses aim to release this tension by holding passive poses for an extended period, allowing the fascia to relax and release.
The Benefits of Yin Yoga
The physical relaxation effects of yin yoga have a profound impact on our mental state, helping us feel more relaxed, happy, and centered. Yin yoga poses can also be meditative, encouraging us to focus on the present moment and calming our nervous system.
Tips for Practicing Yin Yoga
Start with a calm and quiet environment to maximize benefits.
Breathe through any sensations of discomfort, but come out of the pose if you experience sharp pain.
Begin with shorter holds and gradually increase duration as you become more experienced.
Focus on your breath and the present moment to quiet the mind.
7 Soothing Yin Yoga Poses to Calm Anxiety
1. Papillon (2 minutes)
This forward bend opens the hips and releases the lower back, calming the nervous system and promoting feelings of peace and serenity.
Sit with soles of feet together, knees open like a butterfly.
Walk hands forward, keeping chin toward chest, and relax arms and shoulders.
Close eyes and hold for 2 minutes.
2. Melting Heart (2 minutes)
This pose releases stress by opening the chest, lateral muscles, and shoulders.
Start on all fours, then crawl hands up off the mat and lower forehead to the floor.
Extend arms and let chest melt toward the floor.
Close eyes and hold for 2 minutes.
3. Dragonfly (2 minutes)
This pose releases built-up tension in the hips and hamstrings.
Sit with legs spread wide, toes bent toward sky.
Walk hands forward, keeping spine long, and bend forward.
Rest on palms or forearms, relaxing head and shoulders.
Close eyes and hold for 2 minutes.
4. Sleeping Swan (2 minutes per side)
This pose relieves tension in the hips, quads, and lower back, promoting relaxation and calm.
Start on all fours, then lift right leg and bring shin forward, placing knee behind right wrist.
Bend left leg behind you and point toes.
Align hips toward the front of the mat, then lower onto forearms or forehead.
Close eyes and hold for 2 minutes, then switch sides.
5. Cat Tail (1-2 minutes per side)
This relaxing twist eliminates stress and promotes calm.
Lie on back and bring right knee toward chest.
Extend left leg down on mat, then cross right thigh across body and twist.
Keep right shoulder close to floor, looking up or over right shoulder.
Close eyes and hold for 1-2 minutes, then switch sides.
6. Stirrup (2 minutes)
This pose relaxes the mind and body while opening the hips and lower back.
Lie on back, lifting feet off floor and bringing knees toward chest.
Place arms on inside of thighs, keeping lower back flat on floor.
Grab outer edges of feet and hold for 2 minutes.
7. Reclined Sphinx (2 minutes)
This pose calms the mind and body, promoting relaxation and calm.
Lie on back, lifting arms overhead and bending elbows.
Place forearms on floor, keeping upper arms still.
Close eyes and hold for 2 minutes.
By incorporating these 7 soothing yin yoga poses into your daily routine, you can say goodbye to stress and hello to relaxation and calm. Remember to breathe, relax