Welcome to your yin yoga practice for winter! Winter is the season of stillness, reflection, and deep listening. And so will be this yin yoga practice. In Traditional Chinese Medicine, this season is linked to the Water element, which represents the essence of purification and a downward-moving energy, mirroring surrender to what is and turning inward.
This season is associated with the kidneys and bladder, the organs of water that hold the root of our vitality and courage. The kidneys symbolize the storage of life force Qi, while the bladder supports adaptability and flow. As both organs are connected to the back of the body, this practice emphasizes forward folds to gently nourish and support them.
Through grounding in these yin poses, this practice nourishes your vitality, honors the inward-moving energy of winter, and encourages introspection. Embrace the quiet wisdom of this season as you surrender, restore, and notice the rhythm of your breath, finding strength in stillness.
Gather your props and hold poses for 3-5 minutes with rest in between. Enjoy your yin yoga for winter.
Caterpillar
Sit on your sit bones with your legs extended in front of you. You can place a prop under your knees or thighs for support. Slowly fold your upper body forward, inviting a stretch along the back of your body. Let your head, arms, and shoulders relax, allowing them to gravitate towards your legs and the earth.
Half dragonfly
With your legs in a wide V shape, bend your left leg towards your right thigh. Rotate your upper body toward your extended right leg and fold forward to stretch your left side and the back of your body. Use props for support if they help your upper body relax. Between sides, extend both legs forward, place your hands behind you, and gently windshield-wiper your legs from left to right.
Supported child’s pose
Sit on a bolster and place a meditation pillow in front of you. Lie down with your chest and head resting on the pillow and bolster, arms alongside your body. Use blankets under your knees or hips for added comfort if needed.
reclined butterfly
Bring the soles of your feet somewhat together and flare your knees open to the sides. Place support under your knees if you like to soften the edge on your thighs. Place a bolster behind you and recline onto it to stretch the front of your body. Rest your arms wherever feels comfortable.
TWIST
For a lower back twist, extend your left leg on the mat and cross your bent right leg over to the left. Use a bolster or prop under your leg for support if you like. Rest your opposite arm on your leg and gently gaze in the other direction.
Savasana
Find comfort and effortlessness in your version of savasana, using props for support as you rest and digest your practice.
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 emerge yourself further in yin yoga? Take a look at the yin yoga teacher training here! Feel welcome to send Selma a message with your questions or interest.