A short yin yoga class to open the muscles along the front and back of the pelvis. This class targets the hip flexors, quadriceps, and hamstrings to relieve tension through longer-held postures and deep breaths. Open practice with a brief meditation. Three postures follow four simple stretches. Lizard pose, seated forward fold, and a supported bridge are held for 3-5 minutes.
Style: Yin Yoga
Props: 2 blocks, 1 bolster or some cushions
Focus: opening the muscles around the pelvis
Location: Vancouver, BC
Come to a seat on your mat. Choose as many or few blocks as you need to take a comfortable seat. Close your eyes and start to deepen your breath.
Bring your awareness into your pelvis. Send your breath into the front, back, and sides of your pelvis. Observe any tension that arises, either mental or physical. Note the stories that arise as you breathe and see if you can soften into your body with your breath.
If you feel or observe tension in your body, use the exhalation to let go of the tension. Allow the exhale breath to represent a softening or surrender to rid the body of unnecessary angst.
Seated side waist stretch
Benefits of lizard pose:
Seated one-legged forward fold
Benefits of the seated forward fold:
Supported bridge pose
**Considerations: if you feel compression in the low spine when your legs are extended, bend your knees and take your feet wide on the ground.
Benefits of supported bridge pose: