30 minutes Yin for Rest

This sequence is perfect for the end of a busy day when you feel tired, low energy or you just want to unwind. Each pose is held for just a few minutes at a time so there’s nothing difficult or intense, just beautifully gentle yin poses that will help you to slow down, listen in, rest and relax.

When I’m practicing this sequence I like to spend a few minutes creating the cosiest atmosphere possible to make even more enjoyable

CONSTRUCTIVE REST POSE

3 MINUTES

Lie on your back with your knees bent and feet on the floor mat width apart. Let your knees rest in on one another so you can completely relax your legs and hips. Turn your palms to face up and relax your shoulders.

BANANA POSE

3 MINUTES ON EACH SIDE

Straighten your legs out along the floor. Keeping your hips, centered walk your legs as far over to the left as you can. Then shuffle your shoulders as far over to the left as you can. Take hold of opposite elbows above your head. You should feel a stretch down your right side. To intensify the pose cross your right ankle over your left. After 3 minutes take a moment to reset in constructive rest pose (see above) before completing the pose on the other side.

KNEES TO CHEST POSE

5 DEEP BREATHS

Hug your knees in to your chest. Keep your head and shoulders relaxed down on the floor. You can also rock gently side to side here.

HALF DRAGONFLY

3 MINUTES ON EACH SIDE

From knees to chest pose roll to one side and come up to sit. Extend your right leg straight out along the mat. Bend your left knee bringing the sole of your left foot to your right inner thigh as your knee drops open to the floor on your left. Slowly fold forward over your straight right leg, rest your hands on the floor, relax your shoulders, let your back round and your head drop towards your shin. Keep your right foot relaxed. After 3 minutes swap sides.

SLEEPING SWAN

3 MINUTES ON EACH SIDE

Make your way up in to table top pose (hands and knees) then bring your right knee to the floor behind your right wrist with your shin across the mat. sink your hips as close to the floor as possible. Fold forward as far as is comfortable. Repeat with the left leg forward.

LEGS UP THE WALL

6 MINUTES

Sit with one hip up against the wall. Swing your legs up the wall lying down on to your back. Shoulder shuffle in until your legs are resting straight up the wall. Rest your arms up overhead.