Bring relaxation and release to your lower back with these yin poses. In this practice, you will explore gentle poses and stretches designed to nourish the connective tissue, your fascia, to enhance ease and flexibility in your lumbar region. Take a moment for self-care and rest in this mindful practice of yin and breath.
Gather your props and blankets and find a place for your practice. You can hold each pose for around 5 minutes if you like.
Supported child’s pose
Place two blocks or meditation pillows in front of you on the mat. Add a bolster on top and lie down with your chest and head resting on the bolster. Allow your arms to slide underneath for support.
Wiggle yourself on top of the bolster until your upper body feels supported. Consider placing a blanket under your knees or between your hips and heels for extra support.
Downward facing rest
This pose provides space and rest for the lower back. Position a bolster mat-width and place the front of your hips over the bolster. Rest on your belly with your arms in a comfortable variation.
Optionally, roll a blanket under your ankles for extra comfort.
Supported reclined butterfly
Position a bolster in front of the mat, behind you. Bring the soles of your feet somewhat together, allowing your knees to flare open to the sides. Place support under your knees if you like to soften the edge on your inner thighs.
Recline over the bolster so that your midback, upper back, and head are supported. Allow your arms to rest in any variation, such as palms facing upwards for an opening over the front of your shoulders.
Supported twists
Lie down on your back and guide both legs to the side. Use support underneath or between your legs for a softer version.
Optionally, rest one hand on your legs and extend the other arm open to the side. In between sides, you can rest both feet on the floor or bring your knees into the chest.
Supported savasana
Get comfortable on your back. Place support under your knees and perhaps a pillow on your belly.
Allow your arms and hands to rest wherever feels comfortable.
Look for a soft edge/stretch in the poses. except for the last one. Set a timer so you can fully enjoy each pose. Would you like to be guided in this yin yoga session? Take a look here, and get access to yoga for every moment.
Enjoy the rest ♥️