15-Minute Yin Yoga For Beginners

1. Join The Class!: Welcome to Yoga for Beginners. I'm Abby cover two times yoga alliance certified yoga instructor and founder of yoga 1515 minutes at-home yoga videos for busy people. This is my 10th course on Skillshare. And I hope that you love it as much as all the others. Indian yoga. Instead of flowing from one pose to the next, we focus on just a few postures, holding each of them for a minimum of ten breaths. You do not need any prior experience for this course. This style is particularly suitable for beginners. You will have need a mat, yoga blocks and a strap. If you're ready to feel, sample and loosen your body and experience. Next level of bliss and relaxation. Let's get started. 2. Yin Yoga For Your Lower Back ♦︎: Lie down on your back with your knees bent and the soles of your feet flat on the mat. Hip width apart and parallel. Rest your arms by your sides. Palms, face up, fingers, soft. Close your eyes. Allow your body to completely relax and soften into the mat. Bring your attention to your breath. Take long, deep diaphragmatic breaths in and out through your nose. Notice the gentle rise of your belly and test on the inhalation. And fall on the exhalation. Bring your attention to the places where your body is in contact with the mat. The soles of your feet, the back of your pelvis, the back of your ribcage. Show this thing is and the back of your head. Let's come into winter leaving pose to start to loosen up your hips. On an inhalation. Straighten your left leg to the mat. And on your exhale, gently hug your right knee into your chest. Allow your body to completely relax. Try to keep your attention on your brand. You can start to draw out the length of your relaxing deeper into the pose on every brand. In-house, straighten your right leg to the mat, left knee into your chest, and cellphone into the pose. Stay connected to the flow of your brand. A sequence like this is less about thinking and doing, and more about feeling and being. So if you notice that your mind has wandered, gently, bring your attention back to your breath. Take a deep breath in. Exhale, release the pose and bring both feet flat to the mat. Let's come into supported bridge. Pose. Grab your block. Walk your feet back until your fingertips graze your heels. Lift your hips up and place your block at medium or full height under your sacrum. The triangular bone at the base of your spine. Relax down onto the blog. Rest your arms by your sides and Daniel palms out to bring some gentle external rotation into your shoulders. Take your feet, hip width apart and parallel. And two are your shoulders away from your ears to lengthen the back of your neck. Relax your jaw, tongue. And this pose improves mobility and your spine opens up your test and releases tension in the hip flexes sulfate into the release of tension on every exhalation. To come out of the pose, inhale, lift your hips up, block out from under you, and low your hips slowly down to the mat and rest your hands on your belly and lifestyle for a moment. Then keep your knees bent to walk your feet out to the sides of your mat. Then very slowly windscreen YPO knees from right to left to release your hips and lower back. And come back to center. Take a deep breath in. Exhale carefully. Lift yourself up to sitting for our next pose. That's come into reclining butterfly. Now you oppose the length ways behind you on the mat. Sit up right against the end, lie back and let your arms for open to the sides. Then bring the soles of your feet together and let your knees fall open and the shape of a diamond. You can bring your feet closer to your hips, will move them further away to adjust the intensity of the pose. Draw your shoulders away from your ears. And relax into the pose. You should feel a gentle opening across your test and the front of your shoulders and a deeper stretch to your growing let go of effort, tension. And bring your attention back to the flow of your brand. Soften your belly, and let your inhalations and exhalations flow naturally into one another. Stay connected to the gentle rise and fall of your brand. Bring your hands to your knees. Gently push them together, and carefully lift yourself back up to sitting. Put your bolster to one side, and lie back down on your mat. Let's come into reclining spinal twist. In how straighten your left leg to the mat. Your right knee into your chest and bring your right out to the side palm facing down. Go right foot behind your left inner thigh. Draw your right knee across your body until it touches the ground. If you're need hasn't come all the way down. Supported on your poster. Look to the right. Raise your left hand on the outside of your right thigh. To your right shoulder down towards the mat. And breathe into the twist. Softening deeper into the pose on every exhalation. Take a deep breath in. Exhale. Come back to center. In-house. Straighten your right leg to the mat. Your left knee into your chest, and bring your left arm out to the side palm facing down. Your left foot up behind your right inner thigh. Your left knee across your body until it touches the ground. Rest your right hand on the outside of your left eye and your left shoulder down towards the mat. Stay connected to the flow of your brand. Take a deep breath and come back to center. Growth gently from side to side. Release your arms and legs and lie back and final resting pose. Let your feet as wide as the mat and full open. Relax your hands, palms facing out. Shoulder blades rest evenly on the ground. Close your eyes. Allow your muscles to soften and become heavy. Let your entire body in complete stillness and relaxation. When you are ready, wrote onto one side and gently bring yourself up to sitting. Now you can move back into your day. 3. Yin Yoga For Your Shoulders ♦︎: We'll begin in supported fish pose. To open up your test and improve the mobility in your shoulders. You'll need two blocks for this pose. Position. The first block vertically near the top of your mat in the center. And the second block horizontally at medium height, a little further down. Then lie back with your shoulder blades resting on the lower block. And the back of your head resting on the higher block. Bring your arms out to the sides, palms face up. You can bend your knees and bring the soles of your feet. Let your knees fall together in constructive rest. I'll bring the soles of your feet together and let your knees fall open as you would in reclining butterfly. Close your eyes and relax into the pose. Soften the muscles in your face. Your tongue, teeth, and lips, and take long, slow, diaphragmatic breaths in and out through your nose. Follow the gentle expansion of your ribcage on the inhalation and contraction on the exhalation. Staying connected to the sensations of your breath. Holding passive stretch is like this, allows you to tolerate increased range of motion in areas where you are tight. Try to keep your attention on the flow of your breath. If at any stage you notice that your mind is one that gently bring your attention back to the feeling of your breath flowing in and out of your body. Take it. Sit in any way that feels comfortable. Cross-legged or kneeling, if you prefer. Bring your fingertips to your shoulders and your circles with your elbows one way. Keep taking long, slow diaphragmatic breaths in and out through your nose and circle your elbows the other way. Released the pose. Let's come into reclining sidebands to stretch your lats in obliques and continue to improve the range of motion in your shoulders. Move your blocks to one side and lie back down on your mat. Reach your arms up overhead and take hold of opposite elbows. Move your arms and feet to the right to feel a gentle stretch down the left-hand side of your body to increase the intensity. And tune back into your brand. Take a deep breath in the other side of your mat. Try to get both elbows in contact with the mat onto one side and bring yourself up to sitting. Now you can move back. Take a deep breath in. Welcome back to center and hug your knees into your test. Will finish today's sequence with a twist. Bring both arms out to the side and a T. Palms facing down. Then lift your knees directly over your hips and bring your shins parallel with the mat. Take a deep breath in. Exhale. Drop your knees to the left. And look to the right. Should all be at right angles. To your right shoulder down towards the mat. And relax into the pose. Bring your attention back to the flow of your brand. Take a deep breath in. Exhale. Come back to center for the other side. You guys are at right angles. Take a deep breath. Welcome back to center. And hug your knees into your chest. Rock gently from side-to-side to release your arms and legs and lie back and final resting pose. Let your feet come as wide as the mat. 10 full open. Relax your hands, palms facing out, shoulder blades rest evenly on the ground. Close your eyes. Let any remaining tension slip away and allow your mind to rest and become quiet. Tune back in to the natural rhythm of your brand. To the gentle expansion of your rib-cage on the inhalation. And contraction on the explanation. Stay connected to the sensations of your breath. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 4. Yin Yoga For Your Hamstrings ♦︎: Let's begin in screaming TO pose towards the back of your mat. To stretch the soles of your feet. Tuck your toes under and sit back on your heels. All your toes. Even your little toes are tucked under. Send to your weight on the balls of your feet, to your ears, back in line with your shoulders, and lengthen from the base of your spine all the way up to the crown of your head. Close your eyes. Bring your attention to your breath. See your lips and take a few deep breaths in through the nose. And out through the nose. Notice the gentle rise if you're a test on the inhalation and fall on the exhalation. Start to draw out the length of your accelerations. Open your eyes. Let's come into downward facing dog to start to loosen up your cards and hamstrings. Come forward onto your hands and knees. Walk your hands forward to the top of your mat. Spread your fingers wide, press into your thumbs and index fingers. Broaden across your collarbones. Your terms, and lift your hips are pointed downward facing dog. Keep your knees bent and drop your test back towards your thighs. Walk out your feet a few times to stretch the backs of your legs. Take it nice and slow. Pressing your heels one at a time. Back down towards the mat. Keep your breaths slow and D. Let's come into a twist. Inhale, bring your left palm to the center of your mat. Exhale. Reach back with your right hand to take hold of the outside of your left thigh car for ankle. And look up to this guy and your left arm and revolve downward dog. Take a deep breath in. Exhale, release the pose for the other side. In how printer right palm to the center of your mat. Exhale, reach back, can take hold of the outside of your right ankle and look out to this guy under your right arm. In how twist a little deeper. Exhale, come back to center. Take a deep breath in. Exhale. Drop down onto all fours. Sweeper feet to the left. Sit back, come to the middle of your mat. Feet hip-width apart. In house it up to exhale lower slowly down to the mat and hug your knees into your chest. Let's come into our reclining hand to big toe series. Grab your strap, straighten your left leg to the mat. Loop the strap around the ball of your right foot. Press through your heel to straighten your right leg up to this guy. Keep the back of your left hip pressing firmly into the mat. You can bend your left knee and bring your left foot flat to the mat. If that helps you to keep your hips level. Walk your hands up your strap. Keep your right leg straight. Flex your right foot. Broaden across your collarbones and breathe into the stretch. Relax your neck and shoulders. And try to bring your leg in a little closer on every exhalation. Gently coax in your hamstrings into lengthening. Take a deep breath in and out to the right. You can place your right foot. Bring it all the way down to the ground. Try to keep both legs straight. Bring your attention to the place where you feel the stretch. And breathe into that spot. Take a deep breath. Your right leg, all the way over to the other side of your mat. You can move your block to the other side for support. Keep your right leg straight and press through your heels. You should feel the stretch in the back of your right leg and the outside of your right hip? Look to the right to increase the intensity. Take a deep breath in. Exhale. Bring your right leg back to center and release the pose for the other side. Bring your right leg back to the mat. Your left knee into your chest. Strap around the ball of your left foot. Press through your heels, straighten your leg up to the sky. Keep the back of your right hip pressing firmly into the mat. You can bend your right knee if that is more comfortable. Walk your hands up your strap and gently pull your left leg in towards broaden across your collarbones. Press through your left heel and gently draw your leg into. The key with this pose is to keep your left leg straight. No matter how high you can lift it up. Take a deep breath in and open your leg out to the release of tension on. Take a deep breath in. Through your left leg all the way over to the other side of your mat. Take a deep breath in. Exhale. Bring your left leg back to center. Release the pose and hug your knees into your chest. Gently from side to side. Release your arms and legs and lie back and final resting pose. Let your feet as wide as the full open. Relax your hands, palms facing out, shoulder blades rest evenly on the ground. Complete stillness and relaxation. Start to bring some gentle movement into your fingers and toes. And stretch your arms up overhead. When you are ready, roll onto one side and NP, bring yourself up to sitting. Now you can move back into your day. 5. Yin Yoga To Improve Your Posture ♦︎: Let's begin in reclining butterfly to open up your chest and stretch your groin. Place your block medium height to the top of your mat, then lie above the length waves behind you, support it at the top end on your block. Sit right up against the end of your both of your feet together and let your knees will open and the shape of a diamond. Position your feet close to your hips as is comfortable. Bring your hands to your shoulders and circle your shoulders back a few times. And forwards. Then let your arms full open to the sides. Allow your muscles to soften and your bones to feel heavy. Let go of effort and attention. And tune in to the natural rhythm of your brand. Soften your belly. Breathe deep down into your abdomen and follow the gentle rise and fall of your belly and your test. Notice where you feel the sensation of stretch in your inner thigh and breathe into that spot. If you find that your mind is one, bring your attention back to your brand. To come out of the pose. Bring your knees together very carefully and gently lift yourself back up to sitting. Put your blog combos that to one side. Then place your hands behind you on the mat, fingertips face forward. Look the soles of your feet to the edges of your mat and drop both knees to the right. The left. Windscreen wiping your knees a few times to bring some movement into your hips and lower back. Come back to center. Cross your legs and bring yourself forward onto all fours towards the back of your mat. Let's come into twisted puppy pose to improve the mobility in your spine. Slide your fingertips forward, rest your forehead on the mat. And check that your hips are directly over your knees. Then thread your right hand and your left arm and bring the right-hand side of your head to rest on the mat. Take lungs, diaphragmatic breath, in and out. For the other side, bring your right hand and relaxing deeper into the pose on every explanation. Take a deep breath in. Exhale. Come back up to fours. Walk your hands forward to the top of your mat. Tuck your toes and lift your hips up into downward dog. Walk your feet to a few times to stretch the backs of your legs. Let's bring the stretch into your hip flexors. Right leg up to this guy. Right in between your hands, drop your left knee and release your back foot 10 baby dragon. Try to drop your hips down and for every x, Take a deep breath in. Exhale. Tuck your back toes, and step back to downward dog for the other side. In house, the PLA left leg up to the sky. Step your left foot 10 between your hands, drop your right knee and release your back. Soften your belly and breathe into the stretch in your right hip flexors. Notice how the release of tension comes on your explanation. And try to draw out your acceleration as much as you can to get the deepest release. Take a deep breath in. Exhale. Tuck your back toes, and step back to downward dog. Inhale, bend your knees and stretch your spine. Exhale, drop down onto all fours for a few slow rounds of cat cow. You can flip your hands, rounds of your fingers point back if that feels good. Inhale, drop your belly, your spine, and look up. Exhale round your back, draw your abs in and tuck your chin to your chest. In how drop your belly to spine and look up. Exhale round your back, your abs in and press up into your shoulder blades. In how drop your belly, your spine and look up. Exhale round your back to your abs in and tuck your chin to your chest. Inhale, drop your belly to spine and look up. Exhale round your back through your abs in and press up into your shoulder blades in how come back to center and tan your hands back around your shoulders away from your ears. Work your knees out as wide as the mat. Touch your betas together and press your hips back towards your heels in tadpole. Cross your arms, take all the elbows and rest your forehead on the mat. Bring your attention back to your breath. Soften your belly. Allowing your belly to expand and contract and relaxing deeper into the pose on every stay connected to the sensations of your breath. Take a deep breath. Backup to kneeling. Now you can move back into your day. 6. Yin Yoga For Your Spine And Shoulders ♦︎: Let's begin in Sphinx pose, a gentle backbone that improves the mobility in your spine. Position your bolster horizontally towards the top of your mat and come down onto your belly. Support your test on your bolster. Place your elbows right up against the top edge and position your forearms parallel to each other. Palms facing down. The key with this pose is to draw your shoulders away from your ears and keep your neck long. Close your eyes. Bring your attention to your breath. And take long, slow, full breaths in and out through your nose. Try to keep your awareness on the sensation of your breath as it flows in and out of your body. If you find that your shoulders arising up closer to your ears, shoulder blades back and down. If you have the flexibility, you can straighten your arms and push out. Take a deep breath in. Exhale lower down into sphinx. Bend your knees and drop your feet from side to side a few times to release your lower back. In. How come back to center. Exhale gently, press up to all fours for our counter pose. A variation of Child's pose that improves the range of motion in your shoulders. Put your boasted to one side and position your blocks horizontally. Side-by-side in front of you on the mat. Come to all fours. Bring your knees out as wide as is comfortable. And drop your hips back towards your heels. Bring your elbows to your blogs. Drop your forehead to the mat and rest your hands on your upper back. Close your eyes. Bring your attention back to your brand. And breathe deep down. Last breath in. Exhale, release the pose and carefully push yourself back up to all fours. Let's come into broken wing to continue to work on the mobility in your shoulders. Put your blocks to one side. Take a deep breath in. Exhale. Walk your hands forward, hug your elbows in close and lower your upper body all the way down to the mat. Bring your left arm out to the side at shoulder height. Then bring it forward a few inches palm facing down. Bend your right knee and press into your right hand to twist your body open to the right. Bring your right foot flat to the mat behind your left leg and let your right knee fall open. You may want to rest your head on a cushion and then carefully adjust your left arm to a position where it is comfortable. If you feel pain in your head, you can drop your right knee back down to the mat, Timberland your bottom leg. And to increase the intensity to appeal right behind your back. To the sensations of the stretch in your left shoulder. Reduces the intensity. Take a deep breath in. Exhale carefully. Come back to center for the other side. Bring your right arm out to the side, then bring it forward a few inches. Palm facing down. Bend your left knee and press into your left hand to open your body out to the left. Bring your left foot flat to the mat behind your right leg and let your left knee for finding a position that is comfortable for you. All right? The intensity of this strategy. Take a deep breath in and push yourself back up to sit back and bring yourself to the middle of your mat. Feet hip-width apart, upper body slowly down to the mat. Release your arms and legs and lie back and final resting pose. Let your feet as wide as the mat and full open. Or raise your feet up. Relax your hands, palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Allow your muscles to soften and become heavy. Rest for a few moments and complete stillness and relaxation. Allowing the benefits of the practice to sink in. Take a moment to notice how you feel. When you are ready to roll onto one side. Yourself up to sitting. Now you can move back into your day. 7. Yin Yoga For Your Hips And Hamstrings ♦︎: Lie down on your back with your knees bent and the soles of your feet flat on the mat. Hip width apart and parallel. Rest your arms by your side, palms, face up, fingers. Close your eyes. Allow your body to completely relax and soften into the mat. Bring your attention to the places where your body is in contact with the map. The soles of your feet, the back of your pelvis, the back of your ribcage. Show this thing is and the back of your head. Let gravity settle you on the mat. Now bring your awareness to your breath. Follow the natural rhythm of your breath. The gentle rise of your belly and test on the inhalation and fall on the explanation. Stay connected to the sensation of your breath. Let's come into winter leaving pose to loosen up your hips. Straighten your left leg to the mat. Allow your body to completely relax and bring your attention back to your breath. In and out. Let's come into a twist. Take a deep breath in. Exhale. Bring your right arm out to the side. Put your right foot behind your left inner thigh. Enjoy your right knee across your body and reclining spinal twist. Look to the right. Rest your left hand on the outside of your right thigh. And draw your right shoulder down towards the mat. Notice where you feel the stretch and breathe into that spot. Take a deep breath in. Exhale. Come back to center for the other side. Straighten your right leg, and relax into using your breath to relax deeper into this drag. Take a deep breath in. Exhale. Bring your left arm out to the side. Put your left foot behind your right inner thigh and draw your left knee all the way across your body. Look to the left. Raise your right hand on the outside of your left thigh and draw your left shoulder down towards the mat. Breathe into the twist. Take a deep breath in. Exhale. Come back to center and hug your knees into your chest. Let's come into reclining, hand to big toe pose. Grab your strap. Straighten your left leg to the mat. Loop the strap around the ball of your right foot. Press through your heel to straighten your right leg up to this guy. Keep the back of your left hip family pressing into the mat. You can bend your left knee and bring your left foot flat to the mat if that helps you to keep your hips level, what your hands up your strap. Keep your right leg straight. Flex your right For broaden across your collarbones and breathe into the stretch. 8. Yin Yoga For Your Groin ♦︎: Let's begin in tadpole. Come to all fours. Bring your knees out wide. Touch your big toes together and press your hips back towards your heels. Cross your arms. Take hold of opposite elbows and rest your forehead on the mat. Close your eyes. Bring your attention to your breath. Soften your belly and breathe deep down into your abdomen and lower back. Allow your belly and lower back to expand on the inhalation and contract on the acceleration. Fill your belly, lower back, can ribcage. Relaxing deeper on every exhalation. Two, and lower down slowly onto your belly. For our next pose. Let's come into a gentle growing strand. Position your arms like a cactus. Rest. You're a lefty on the mat. Bend your right knee and slide it up to hip height. And relax into the pose. Take long slow diaphragmatic breaths in and out through your nose. Try to keep your attention. Take a deep breath. Exhale, release the pose and push your hips all the way back to your heels and extended child's pose. Reach your hands forward towards the top of your mat and relax into the pose. Let's come into a twist. Take a deep breath in. Exhale thread your right hand and your left arm. And let your head and shoulder rest on the mat. Fingertips forward. And bring your attention back to your brand. Take a deep breath in. Exhale. Come back to the other side. Reach your right hand, left hand and your right. And relax into the pose. Stay connected to the sensations of your breath. Take a deep breath. Welcome back to Santa. And push up to all fours. Let's come into frog pose to deepen the stretch in your growing. What companies out as wide as this comfortable keeping your feet together. This may be enough of a stretch for you. Or you can bring your ankles directly behind your knees with your feet turned out to the sides. Take a deep breath in. Exhale lower down onto your forearms and gently press your hips back towards your heels. You can put it onto your knees if that is more comfortable. Keeping your attention on your brand. Releasing deeper into the pose on Take a deep breath in. Come up with your hips one way and the other. Will finish in crocodile pose. Down onto your belly. Bring your legs a little wider than hip-width apart. On your toes, out to the sides. Cross your arms, take hold of opposite elbows and draw your elbows in so that your chest is a few inches off the mat. Rest your forehead where it is comfortable and close your eyes. Allow gravity to settle you on the mat and bring your attention back to your breath. Soften your belly, and tune in to the natural rhythm of your brand. Fill your belly, pressing into the mat to Z, breathe in and tune in to the release of tension on every acceleration. Now bring your attention to your ribcage. Notice the gentle expansion of your rib-cage on the inhalation. And exhalation. Now bring your attention to your lower back. Notice the gentle rise and fall on the back muscles. And allow your breath to flow without resistance. Allow this sensation to ease any tension at your lower back. Bring your hands in line with your tests. Push your hips back to your heels and come up to kneeling. Now you can move back into your day. 9. Yin Yoga For Hip And Spine Mobility ♦︎: Lie down on your back with your knees bent to the soles of your feet, flat on the mat, hip width apart and parallel. Rest your hands on the front of your hips and close your eyes. Bring your attention to the places where your body is in contact with the mat. The soles of your feet, the back of your pelvis, ribcage, Shouldice, upper arms, elbows, and the back of your head, flowing in and out. Verbally expanding and contracting. Stay connected to the sensations of your brand. Let's start to bring some gentle movement into your pelvis and lumbar spine. Take a deep breath then. Exhale, tilt your pelvis back, compress your lower back into the mat. Inhale, come back into a neutral spine. Feel your lower back lift away from the mat. Tilting your pelvis back, compress your lower back into the mat. Inhale, come back to center, breathe deep into your abdomen. Exhale, tuck your tailbone and tilt your pelvis back. In. How come back to center. Breathe deep into your abdomen. Axial tilt your pelvis back. Inhale, come back to center. Exhale, tilting your pelvis back. Last time. Inhale. Come back to center. Exhale. Tilting your pelvis back. In. How come back to center. Exhale, release the pose and rest your hands back down by your sides. Let's come into supported bridge. Pose. Grab your block. Walk your feet back until your fingertips graze your heels. Lift your hips up, your block at medium or full height, and your sacrum, the triangular bone at the base of your spine. Relax down onto the block and rest your arms by your sides, palms face up. Check that your tests are hip-width apart in parallel. Relax your jaw. Diaphragmatic brand. The length of your acceleration. To come out. In how lift your hips up and lower your hips slowly down to the mat. Keep your knees bent. Tim, walk your feet out to the sides of your mat. Bring your arms into the shape of the cactus. And slowly drop your knees from one side to the other. Windscreen wiping your knees are few times to release your lower back and come back to center. Take a deep breath in. Exhale carefully. Lift yourself up to sitting. Let's come into supported fish pose. You'll need two blocks for this pose. Place one block vertically in at the top of your mat, tennis center. And the second horizontally at medium height, a little further down. Then lie back with your shoulder blades resting on the lower block. And the back of your head on the higher block. Bring your arms out to the sides, palms face up. You can bend your knees and bring the soles of your feet hip-width apart. Then turn your toes in and let your knees fall together in constructive rest. I'll bring the soles of your feet together and let your knees fall open as you would in reclining butterfly. Close your eyes and relax into the pose. Tune back into your breath. Follow the gentle expansion and contraction of your tap. On. If you notice that your mind has one, gently bring your attention back to the sensation of your breath. Take a deep breath in. Exhale, release the reclining spinal twist. Put your blocks to one side and lie back down on your mat. Inhale, straighten your left leg to the mat. Your right knee into your chest, and bring your right arm out to the side palm facing down. In your right foot behind your left inner thigh or your right knee across your body until it touches the ground. If you're need doesn't come all the way down. You can support it on your blog. Look to the right, left hand on the outside of your right hand to your right shoulder down towards the mat. Take a deep breath in. Exhale. Come back to center. In-house. Straighten your right leg to the mat. Your left knee into your chest and bring our left arm out to the side palm facing down. Your left foot behind your right inner thigh. Left knee across your body until it touches the ground. Look to the left. Raise your right hand on the outside of your left thigh. Enjoy your left shoulder down towards the mat. Relax into the pose. Take a deep breath in. Exhale. Come back to center. Gently from side to side. Release your arms and legs and lie back and final resting pose. Let your feet as wide as the mat twofold open. Relax your hands, palms facing out. Shoulder blades rest evenly on the ground. Close your eyes. Sink into a state of relaxation. You have nothing to do and nowhere else to be. Take a moment to notice how you feel. When you are ready. Roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 10. Yin Yoga For Tight Hip Flexors ♦︎: Let's begin. Bring your knees hip-width apart. Sit back on your heels. You can put it underneath your hips to help with your posture. Rest your hands on your thighs and close your eyes. Sit up tall, lengthen from the base of your spine all the way up to the crown of your head. Lightly draw your shoulder blades towards each other and lengthen the back of your neck. Bring your attention to your breath. Feel the sensations of your breath moving in and out of your body. Expand and contract. And how focusing on your brand. And quiet. So mind. Stay connected to the flow of your brand. Open your eyes. Come forward onto your hands and knees in the middle of your mat. And put your both terms to one side. Take your knees hip-width apart. With your hips one way. Try to loosen up any places that feel stuck. Your hips in the other direction. Take long, slow, and even brands. Come back to center to the top of your mat and lift your hips up into Downward Dog. Keep your knees bent and drop your chest back towards your thighs. Straighten your arms, spread your fingers wide, press into your thumbs and index fingers, and rotate your upper arms outward to feel a broadening across your upper back. Take both knees, point straight ahead and shake your head to release any tension in your neck and shoulders. Slowly walk your feet to stretch the backs of your legs and tune back into your brand. Let's start to open up your hip flexes. In-house EPC, right leg up to this guy. Right for tin between your hands, drop your left knee and release your back for 10 baby dragon. You can rest your hands on blocks if that is more comfortable. Breathe into the stretch in your left hip flexes. Allow your hips to think down and releasing deeper into the pose on every exhalation. Flying dragons. Right foot out to the side of your mat and bring your right-hand inside your shoulders away from your drop down onto your forearms. You can rest your forearms down onto the mat to increase the intensity. Dropping your hips down. Take a deep breath. To downward dog for the other side. Your left leg up to this guy. Step your left foot in between your hands. Drop your right knee and release your back. 13 baby dragon. Again, you can rest your hands on block. Notice where you feel the most intense sensation and breathe into that spot. Let's move into low flying dragon. It out to the side of your mat and bring your left hand inside your front foot to your shoulders away from your ears and drop down onto your forearms on blocks or on-demand. Notice how the sensation of stretches change. And use your exhalations to release tension in that spot. Take a deep breath in and back to Downward Dog. Bend your knees down onto all fours. And tuck your toes and push your hips back towards your heels. Child's Pose. Cross your arms. Take hold of opposite elbows and rest your forehead on the mat. Soften your belly and take a few deep breaths into your abdomen and lower back. Child's pose is a natural counter pose to these intense hip flexor stretch is hold the pose for a few breaths. Ten feet to the right, sit back and come to the middle of your mat to your feet, hip width apart. In house it up to your upper body, slowly down to the mat. And how good your knees into your chest. Release your arms and legs and lie back in final resting pose. Let your feet wide open. Relax your hands, palms facing out. Shoulder blades rest evenly on the ground and become heavy. And try to keep your focus on the sensations of your brand. Take a moment to notice how you feel. When you are ready. You can move back. 11. Yin Yoga For Tight Glutes ♦︎: Lie down on your back with your knees bent and the soles of your feet flat on the mat. Hip width apart. Toes pointed straight ahead. Rest one hand on your belly and one hand on your chest. And close your eyes. Allow your body to completely relax and soften into the mat. Bring your attention to the places where your body is in contact with the mat. The cells of your feet, the back of your pelvis, ribcage, shoulders, and the back of your head. Bring your awareness to the shape of your entire body and to your breath flowing in and out. Notice the gentle rise if your belly and test on the inhalation and fall on the explanation. Stay connected to the flow of your brand. Try to stay focus throughout the sequence. If you notice that your mind has wandered. 10 knee, bring your attention back to the feeling of your breath. Aiming to keep your mind and body in one place. All the way to the end of the sequence. That's come into dead pigeon pose to stretch your glutes and lift your right foot. Cross your right ankle on top of your left knee and flex your right foot. Interlace your fingers behind your left die until your left leg into. If you have the flexibility, you can reach through to take hold of your left chin to the back of your pelvis down towards the mat. And breathe into the stretch in your right hip. Relax your neck and shoulders. Under these deeper into the pose. On every exhalation. Take a deep breath in. Exhale, release the pose for the other side. Bring both feet flat to the mat. Your left foot. Cross your left ankle on top of your right knee and flex your left foot. Take hold of the back of your right thigh until your right leg into our reach through to take hold of your right shin. Relax into the pose. Release any tension. And if you notice that your mind has one, bring your attention back to the sensation in your left hand. Take a deep breath in. Exhale, release the pose. And how your knees into your chest. Let's come into happy baby. Keep your feet together. Open your knees out wide and reach your hands through to take hold of the outsides of your feet. Then pull your feet apart until your ankles or directly over your knees and your feet to parallel with this guy. You can take hold of your ankle, the insides or outsides of your feet. I'll wrap your fingers around to a big down towards the mat. Take a deep breath and let's come into twisted variation of reclining spinal twist. Your right leg, your left leg. And if you can wrap your right toes around the back of your left ankle as you would in eagle pose. Bring your arms out in a T palms face down. Take a deep breath in. Exhale gently law both knees to the left and turn your head to the right. It's okay if your knees then come all the way down, you can rest them on a blog for support. To your right shoulder down towards the mat. And breathe into the twist. Take one more deep breath in. Exhale carefully. Bring yourself back to center for the other side. Cross your left leg over your right leg. And if you can wrap your left hand goes around the back of your right ankle to bind the pose. Take a deep breath in. Exhale. Drop your knees to the right. And down and relax into the pose. All the way down. You can move to the other side. I'll come back to center. Unwrap your legs and hug your knees into your chest. Release your arms and legs and lie back and final resting pose. Take your feet wide. Open. Relax your hands, palms facing out. Shoulder blades rest evenly on the ground. Close your eyes. Allow your entire body into the mat. Bring your attention back to your brand. With every notice the sense of expansion and openness in your body. And now anytime, take a moment to notice how you feel. When you are ready to one side and 10. Now you can move that. 12. Yin Yoga To Open You Up ♦︎♦︎: Let's begin in tadpole. Come to bring your knees together and press your hips back towards your heels. Reach your arms out in front of you. Rest your forehead on the mat. Bring your palms together, cross your thumbs and close your eyes. Bring your attention to your breath. Abdomen. To expand and contract. With each brand. A little deeper into the pose. Take a deep breath in to the right side of your mat to stretch the left-hand side of your body. Stay connected to the sensations of your brand. Take a deep breath in, exhale. We'll go over to the left-hand side of your mat. Notice how your body relax a little more deeply on every brand. That's breath in. Exhale. Hands back to center. Take a deep breath then. Exhale. Come back up to kneeling. To deepen your ankle. Bring your hands behind you, fingertips pointing forward. Lean back. And lift your knees to stretch the tops of your feet to the front of your ankles. Just as far as is comfortable. You can bounce up and down side to side. And even brands. Take a deep breath in. Welcome back to kneeling. Let's come into half or full saddle. Bring your right foot flat to the mat and dropped down inside your left foot with your left heel next to your left hip. Toes pointing straight back. Move your right foot out to the side of your mat as far as you need to bring both sitting variants flat to the map. You may need to put a cushion under your right hip. Inhale, sit up to place your hands behind your fingertips, phase forwards and start to lean back. Come down just as far as is comfortable. A few inches to your elbows, all the way down. If you're on the mat, you can bring your arms up overhead and take hold of opposite elbows. Stay here for a few deep breaths. Feeling the stretch in the front of your left thigh. If you want to come into full saddle, carefully lift yourself back up. Please. Two blocks behind you. One case a T1 is lower height and the other towards the top of your mat, tap medium height. Then position your bones lengthwise on top of your blocks. Nil right up against the end of your bolster. Keep your big toes together and bring your knees out wide. Then lie back. And let your arms for open to the side. Bring your attention to the place where you feel the strongest sensation and breathe into that spot. You can stay here or switch to the other side if you're in half saddle. Take a deep breath in. Exhale. Release your arms into your forearms and carefully lift yourself back up. Lean to the right. Bring your left foot flat to the mat. Turn your right foot back beside your right hip. You're left with a few entities if you need to bring both sitting bones flat to the mat. O switch your question to the other side. Inhale. Sit up tall until you feel the stretch in your right elbow. All the way down. Bring your arms up overhead and take hold elbows if that feels good. Take a deep breath in. Exhale, release the pose and carefully lift yourself back up. Put your probes to one side and bring both feet flat to the mat in front of you. Place your hands behind you. Fingertips point back this time. And draw both knees to the right and to the left. Windscreen wiping your knees a few times to release the pose. And come back to center. And how good your knees into your chest. Release your arms and legs and lie back in final resting pose. Let your feet wide is the mat and full open. O place your poster. If that is more comfortable for your lower back. Allow your muscles to soften and become heavy. And complete stillness and relaxation. Start to bring into your fingers and toes. And take a moment to notice how you feel. Now you can move back into your day. 13. Head-To Toe Yin Yoga ♦︎♦︎: Let's begin in screaming TO pose, to stretch your toes and the soles of your feet. From kneeling, tuck your toes under and sit back on your heels. Check that all your terms. Even your little toes I talked to send to your weight on the balls of your feet. Lengthen from the base of your spine all the way up to the crown of your head. And draw your ears back in line with your shoulders. Close your eyes. Now bring your attention to the natural rhythm of your breath. Notice the sensations as the air flows in and out of your body. The gentle rise and fall of your task. And the feel of the brand is it flows in and out of your body. Start to draw out the length of your explanations. Relaxing deeper into the pose on every brand. Take a deep breath in. Exhale, release the pose and come down onto the tops of your feet. Place your hands behind your fingertips pointing forward. Lean back, and lift your knees to stretch the tops of your feet to the front of your ankles. Lean back just as far as is comfortable. You may also feel a gentle stretch in your wrist and forearm. And an opening across your chest. Take long slow diaphragmatic breath. Take a deep breath in. Exhale. Release the pose. Let's come into half saddle to stretch your quads and hip flexes behind you on the mat, length ways. Right up against the end. Bring your right foot flat to the mat. Down inside your left hip. Toes point straight back. Move your right foot out to the side of your mat to as far as you need to bring both sitting bones flat to the mat. Inhale, sit up tall. Lie back on your poster. Bring your arms up overhead and interlace your fingers. Relax into the pose. Notice where you feel the stretch and breathe into that spot. Take a deep breath in. Exhale, release the pose and cafe. Lift yourself back up to sitting. Lean to the right. Bring your left foot flat to the mat. Take your right foot back beside your right hip. Your left foot out a few inches if you need to bring by sitting variance flat to the mat. Inhale, sit up tall. Lie, bite down on your poster. Bring your arms up overhead and tune back into your brand. Using your acceleration, Take a deep breath in. Exhale, release the pose and carefully lift yourself back up. Bring both feet flat to the mat. Roll your bolster to one side. Let's come into reclining butterfly to stretch your groin and open up your chest. You'll need two blocks. Place your first block vertically in the top of your mat in the center. And your second block horizontally at medium height, a little farther down. Bring the soles of your feet together and let your knees fall open and the shape of a diamond. Then lie back with your shoulder blades resting on the lower block. And the back of your head on the higher block. Bring your arms out to the sides, palms face up. Close your eyes to find the right spot. And then settle into Take a deep breath. And we'll finish interested. And lie back down on your mat. Cross your right leg over your left leg. And if you can wrap your right toes around the back of your left ankle as you would in eagle pose. Bring your arms out to the sides, palms face down. Take a deep breath in. Exhale gently lower both knees to the lab and turn your head all the way to the right. Your right shoulder down towards the mat. And breathe into the twist. Take one more deep breath in. Exhale. Come back to center for the other side. Cross your left leg over your right leg. And if you can wrap your left toe is around the back of your right ankle to bind the pose, take a deep breath in. Exhale. Drop your knees to the right and turn your head to the left. Your left shoulder down towards the mat. And relax into the pose. Take one more deep breath in. Exhale. Come back to center. Unwrap your likes and your knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet, cameras wide open. Relax your hands, palms facing up, shoulder blades rest evenly on the ground. Close your eyes. Relax, your feet. Your heels, ankles, knees, hips, tailbone. Back. Valley, ribcage. Shoulder blades, shoulder, elbows. Forums, wrist, and fingers, lips, tongue and forehead. Enjoy the sensation of deep relaxation flowing through your body. Roll onto one side and gently bring yourself back. 14. Yin Yoga For Flexible Hips ♦︎♦︎: Let's begin in thunderbolt. Come to kneeling with your knees together. You can put a boast that under your hips and then cushion under the tops of your feet. Rest your hands on your thighs, palms facing down. Close your eyes. Sit up tall, lengthen from the base of your spine all the way up to the crown of your head. Lightly draw your shoulder blades towards each other and lengthen the back of your neck. Bring your attention to the natural rhythm of your breath. Feel the sensations of your breath moving into your body. And out of your body. Notices your belly and chest rise on the inhalation. On the x and the length of u. Open your eyes and put your both dare to one side. Let's come into folded butterfly to stretch your growing. Bring the soles of your feet together in front of you in the shape of a diamond. Let your knees relax down towards the mat. Inhale, sit up tall, exhale, fold forward and completely relax your upper body. Bring your attention to the place where you feel the sensation of the stretch. And breathe into that spot. Take a deep breath in. Exhale. Bring your knees together and place the soles of your feet flat on the mat. Let's come into half saddle. A deep stretch for your quotes. Keep your right foot flat on the mat. Bend your left knee and bring your left foot back to your left hip. Toes pointing straight back. Move your right foot out to the side of your mat to as far as you need to bring both sitting variance flat to the map, you may need to put a caution onto your right hip. Inhale, sit up tall. Exhale, place your hands behind you fingertips face forward and start to lean back. Come down just as far as is comfortable. A few entities to your elbows, all the way down. If you're on the mat, you can bring your arms up overhead and take hold of opposite elbows. Stay here for a few deep breath. Feeling the stretch in your left quadriceps. You can keep your right knee bend or straighten your right leg to the mat to reduce the intensity. Take a deep breath, exhale, release your present to your forearms, and very carefully lift yourself up to seated for the other side. Lean to the right. Bring your left foot flat to the mat. Your right foot back beside your right hip. Your left foot out a few inches. If you need to bring to the map location to the other side. In house it up to yourself back until you feel the stretch in the front of your right elbow all the way down. Bring your arms up overhead and take hold of opposite elbows. You can keep your left leg bent, will straighten your left leg to the mat to reduce the intensity. Bring your attention back to your brand. Extending your exhalations and softening deeper into the pose on every brand. Take a deep breath in. Walk your feet out to the sides of your mat. Place your hands behind you. Fingertips point back to open up your chest. And draw both knees to the right and to the left. Windscreen wiping your knees a few times to release your hips and lower back and come back to center. In-house it up, slowly down to the mat. And hug your knees into your chest. Take a deep breath in. Exhale. Lift your head of the mat and squeeze yourself into a bowl to stretch your lower back and release. Bring your feet back to the map. Let's come into dead pigeon pose to stretch your glutes. Lift your right foot of the cross, your right ankle on top of your left knee and flex your right foot. Interlace your fingers behind your left eye and draw your left leg into. If you have the flexibility, you can read through to take hold of your left chin. To the back of your palate is down towards the mat. And breathe into the stretch in your right hip and release deeper into the pose on try to keep your attention on the brand. Take a deep breath in. Exhale, release the pose for the other side. Bring both feet flat to the mat. Your left ankle on top of your right knee and flex your left foot. Take hold of the back of your right thigh or Shen and draw your right leg in towards the back of your pelvis down towards the mat. And breathe into the stretch in your left outer hip. Release any tension in your jaw and relax deeper into the pose on every exhalation. Take a deep breath in. Exhale, release the arms and legs and feet as wide as the mat. Spacing out. Shoulder blades rest evenly on the ground. Bring your attention back to the flow of your brand. To the gentle rise and fall of your belly. Start to bring some gentle movement one way and the other. And move your head from side to side. Stretch your arms up overhead, interlace your fingers and Daniel palms out to this guy. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move that into your day. 15. Twist It Up Yin Yoga ♦︎♦︎: Come to a comfortable cross-legged see on your block. If you not to the cross your right leg in front of the left, cross them the other way and vice versa. Raising your hips up higher than your knees will allow you to sit with a straight back. Sit up tall, lengthen from the base of your spine all the way up to the crown of your head. Rest your hands on your thighs, palms face up, fingers, soft eyes. Bring your awareness to the sounds in your environment. And notice the temperature of the skin. Now bring your attention to your brand. Notice the sensations as the flows in and out of your body. The gentle rise and fall of your tests, and the feel of the brand as it passes in and out of your nostrils. And open your eyes. Come forward onto your hands and knees at the top of your mat. And place your blocks to one side. Bring your right knee forward behind your right wrist and position your right ankle as close to your left wrist. It is comfortable. Release your back. Slide it back. Check that your back heel point straight up. If your hips are not level, you can support your right hip on recursion. In how present to your fingertips and lengthen your spine, square your hips with the top of your mat. Exhale, come down onto your forearms or cross your arms and rest your forehead on the mat. Breathe into the stretch. Two new right outer hip. Take long, slow and even brats. Deep into your abdomen. If you'd like to transition into twisted up onto your forearms and thread your left arm behind you can take hold if you're right big toe. When you have found your position. The goal is to stay still as you can. Take a deep breath in. Exhale, release the pose, and press back up to all fours for the other side. Bring your left knee forward and place it behind your right wrist. Position your left ankle as close to your right wrist is as comfortable. Release your back for 10, slide it by. Check that your back heel point straight up. If your hips. Level you can move your block caucasian to the other side. In how present to your fingertips and lengthen your spine. Square your hips with the top of the mat. Exhale, come down onto your forearms and rest your forehead out to him. If you'd like to come into the twist, come up onto your forearms and your left arm behind your back and take hold of your left big toe. Take a deep breath in and push back up to all fours. Sit back on your heels. Shift your weight to one side and bring your leg straight out in front of you. You have four options for our next pose. Depending on the flexibility in your hips. Bend your right knee in place the sole of your right foot flat on the mat close to your right hip. Bring your right fingertips behind you and hug your right knee into your chest, in-house it up to your upper body to the right. You can stay here. Cross your right foot to the outside of your left eye and bring your left foot back to your right hip. Press the sole of your right foot family into the mat. Inhale, sit up tall. Exhale, twist to the right to deepen the stretch in your right hip. Bring your left elbow outside your right knee. Stay here. Or stack your right knee on top of your left knee and draw your right heel back to your left outer hip. You can stay here or fold forward in shoelace. Breathing into the stretch in your right. Take a deep breath and release the pose for the other side. Bring both legs out in front of you. Place the sole of your left foot flat on the left hip and knee. In house it up to the left. Stay here. Take your left foot to the outside of your right thigh and bring your right foot back to your left hip. Press the sole of your left foot family into the mat. Inhale, sit up tall to the left. To deepen the stretch. You can bring your right elbow outside your left knee. Stay here. Take your left knee on top of your right knee until your left heel back to you right at the hip. If you have the flexibility, you can fold forward. Breathing into this trap. Take a deep breath in, exhale, release the knees and bring them out to the sides of your mat. Place your fingertips behind your fingertips face forward. And draw both knees to the right and to the left. Windscreen wiping your knees a few times to release your hips and come back to center. In-house it up, slowly down to the mat. So final resting pose. Let your feet as wide as the mountain full open. Relax your hands, palms facing out. Shoulder blades rest evenly on the ground. Close your eyes. Allow your muscles to soften and become heavy. As you melt into the mat. Stay connected to the natural rhythm of your brand. Take a moment to notice how you feel. When you are ready. Now you can move that. 16. No Prop Yin ♦︎♦︎: Let's begin in screaming TO pose, to stretch your toes and the soles of your feet. From kneeling, tuck your toes under and sit back on your heels. Check that all your toes, even your little toes, are tucked under. Send to your weight on the balls of your feet. Lengthen from the base of your spine all the way up to the crown of your head. And joy your ears back in line with your shoulders. Close your eyes. Now bring your attention to the natural rhythm of your breath. Notice the sensations as the air flows in and out of your body. The gentle rise and fall. And the feel of the brand is it flows in and out of your body. Start to draw out the length of your explanations. Relaxing deeper into the pose on every brand. Take a deep breath in. Exhale, release the pose and come down onto the tops of your feet. Place your hands behind you, fingertips pointing forward. And lift your knees. Stretch the top of your feet to the front of your ankles. Lean back just as far as is comfortable. You may also feel a gentle stretch in your wrist and forearm. And an opening across your chest. Take long slow diaphragmatic breath. Take a deep breath in. Exhale. Release the pose. Take a deep breath in. Exhale. Walk your hands forward, hug your elbows in close. And lower your upper body all the way down to the mat. Bring your left arm out to the side at shoulder height. Then bring it forward a few inches palm facing down. Bend your right knee and press into your right hand to twist your body open to the right. Bring your right foot flat to the mat behind your left leg and let your right knee fall open. You may want to rest your head on a cushion and then carefully adjust your left arm to a position where it is comfortable. If you feel pain in your head, you can drop your right knee back down to the mat, bend your bottom leg. And to increase the intensity, drop your right arm behind your back. Tuning closely to the sensations of the stretch in your left shoulder. And notice how your breath reduces the intensity. Take a deep breath in. Exhale carefully. Come back to center for the other side. Bring your right arm out to the side and bring it forward a few inches palm facing down. Bend your left knee and press into your left hand to open your body out to the left. Bring your left foot flat to the mat behind your right leg and let your left knee for finding a position that is comfortable for you, right? Notice how the way the intensity of this strategy. Take a deep breath and push yourself back up to all fours. Sweep both feet to the left, sit back and bring yourself to the middle of your mat. Feet hip-width apart. Inhale, sit up tall. Exhale, lower your upper body slowly down to the mat. Cross your right leg over your left leg. And if you can wrap your right toes around the back of your left ankle as you would in eagle pose. Bring your arms out to the sides, palms face down. Take a deep breath. All the way to the right. Your right shoulder down towards the mat. And breathe. Take one more deep breath in. Exhale. Come back to center for the other side. Cross your left leg over your right leg. And if you can, wrap your left toes around the back of your right ankle to bind the pose. Take a deep breath in. Exhale. Drop your knees to the right and turn your head to the left, towards your left shoulder, down towards the mat. And relax. Take one more deep breath in. Exhale. Come back to center. Unwrap your likes and your knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet relax your hands, palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Relax your toes. Your feet, your heels, ankles, knees, hips, tailbone, lower back, belly, ribcage, shoulder blade, shoulder, elbows, forearms. Thing is two. And enjoy the sensation of relaxation flowing through your body. Roll onto one side.