Welcome to your yin yoga practice designed to gently soften and release tension in your neck and shoulders. If you often experience tight shoulders after a long day, or find yourself tensing them, leading to headaches, this practice is for you. Save it for anytime you like to unwind and alleviate tension.
Gather your props and find a place for your practice. You can hold each pose around 3 to 5 minutes if you like. Take time between each pose. Rest in a comfortable position for you.
Neck stretches
Sit comfortably in a cross-legged position, supporting yourself with props. Gently guide your left ear toward your left shoulder. If you like, you can slowly move your head up and down for a stretch along the right side.
In between sides, take your time to notice the stretch once you guide your head back to center. Then, move slowly to the opposite side for a stretch along the left side of your neck.
Heart opener
Place a bolster in front of the mat, behind you. You can keep the soles of your feet on the mat, knees together, or extend your legs out.
Recline over the bolster so that your mid-back, 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.
Rhinoceros
Lie down on your belly and bring the elbows on the mat in front of you. Then, place once elbow on top of the other and rest your chest down. I like to rest my hands on my head for extra support. You will feel a stretch mostly around your shoulder blades.
Between sides, you might like to rest fully on your belly, arms alongside your body, child’s pose, or lie on your back.
Open wing
Lie on your belly with your arms in a T-shape beside you. Then roll over to one shoulder to feel for a stretch across the front of that shoulder. You can support your head with a prop, bring a prop in between your knees, or step the top foot over the bottom leg for a deeper stretch.
Slowly roll out and take a moment to rest on your belly before moving to the other side.
Supported Bridge
Lie on your back and place the soles of your feet on your mat. Elevate your hips and place a prop underneath your sacrum. You can explore keeping your knees bent or extending your legs out. Optionally, you can bring your arms into a cactus shape or extend them overhead for a shoulder stretch.
Savasana
Get comfortable in your favourite resting position. I am on my back here, with a pillow on my belly for extra grounding.
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 session? Take a look here, and get access to yoga for every moment.
Enjoy the rest ♥️