A yin yoga class creates space in and around the low back muscles. Glute massage using a tennis ball releases the outer glutes and back of the pelvis. A reclined side body stretch and supported child’s pose lengthen the muscles attached to the spine. This class is great for anyone who suffers injury or strain to the lower spine.

Style: Yin Yoga

Duration: 35-minutes

Level: open

Props: 1 Bolster, 2 Blocks, 1 Ball (massage or tennis), 1 Eye pillow

Focus: folds and ball massage.

Location: Vancouver, BC

Music: A Quiet Evening Spotify Playlist

Mantra

Om = the primordial sound that connects us

Shanti = peace, creating harmony within and all around.

Pose 1

Ball work from the ground OR thread the needle pose.

• Come to lie on your back and bend your knees.
• Place the ball under one glute toward the outer hip
• Stay still or rock your hip around on the ball to release the muscles
• Repeat on the opposite side

Benefits of ball work:

• Loosens the tight muscles to relieve tension, improve mobility and circulation.

Pose 2

Reclined Halfmoon pose

• Come to lie on your back and extend your arms and legs
• Take your legs over to one side, hook your ankles
• Extend your arms overhead in the same direction
• Breathe into the side body
• Repeat on the opposite side

Pose 3

Supported child’s pose

• Set your blocks under your bolster on a diagonal
• Bring your pelvis to the lower portion of your bolster
• Place your head on the top of the bolster
• Hands-on the ground
• Breathe into your belly against the bolster

Seated meditation or savasana to close.