Evening Yin Yoga Sequence

This is a 45 minute yin yoga sequence which has been designed to help calm a busy mind and bring the energy down after an active day. This yin yoga practise is suitable for all levels and I will offer props for modifications. It’s great to add yoga props for more support and extra padding with blankets or cushions where needed.

This yin yoga class will allow you to wind down and reconnect with the body and tune in to what the body, mind and spirit needs. I hope you find this practise helpful and try to find a 7 or 8 out of 10 intensity, but make tweaks and adjustments to the poses as you feel necessary, to find that “goldilocks” spot.

In between the main postures there will be 1-2 minutes for a rebound pose. This rebound pose can be whatever comfortable you like (Childs pose, lying on the belly or back, or even a comfortable seated position). the rebounds are important to observe how it feels to release in between each pose.Use a timer and if you have to use your phone for timing, pop it on FlightMode to avoid the temptation to reply to messages etc. There is a simple list of the poses and timings at the end if you would like some more simple instructions to this yin practise.

Let me know how to found it and tag me in your social media posts! @mymindfulmovement.co

SOFT TADASANA (3 MINS)

Start standing with the feet hip width apart, knees soft, shoulders and arms relaxed. Close the eyes and take a couple of moments with the eyes closed, really feeling the earth beneath your feet. Think about bringing the energy down from the head/ mind, to the earth and feet.

ROLL DOWN & CAT / COW (2 MINS)

Keeping the eyes close, roll the chin to the chest and slowly roll down the spine until you are in a gentle, ragged doll forward fold. Palms onto the mat and come to all fours. Option to flow through some gentle cat and cow poses or some irregular movement to feel out the body.

TOE STRETCH (2 MINS)

From all fours, tuck toes and sit back onto the heels. the hand can rest on the lap or on the floor in front of you, if it is too intense. Keep a calm and deep breath and focus on the waves of sensation. Pad knees if they are sensitive.

REBOUND (1 MIN)

SHIN STRETCH (2 MINS)

This is the counter pose to the toe stretch and the target area is the shin and top of the foot / ankle. If you would like more intensity lean back more, or if it is simply too much, sit on the heels with the tops of the feet flat on the mat. Add padding with a blanket for feet if you need to.

REBOUND (1 MIN)

DRAGONFLY OR BUTTERFLY (3 MINS)

Either of these poses are going to target the groin area as we work a little higher up the leg. Pad underneath the knees in either pose and sit on a block or pillow to help tilt the pelvis forward. Check or compression in the hips and if anything feels pinchy, move in a way to find the sweet spot that suits you. In this forward fold allow yourself to be held by gravity, rather than let the ego take over and push too far.

REBOUND (2 MINS)

SADDLE (3 MINS)

Be mindful of pulling in the knees in Saddle pose. You can bring the feet underneath the bum and take the knees out wide, which will keep the knees safe. Otherwise, sit in between the heels (use a block or a pillow if the bum doesn’t reach the mat comfortably. This is a back bend to counter pose the forward fold. Breath calmly and surrender into the edge of resistance.

REBOUND (2 MINS)

CATERPILLAR (4 MINS)

Moving into a forward fold now with caterpillar pose. The target areas are the hamstrings, but you might also feel a lengthening through the whole posterior chain. Feet are about hip width apart, but adjust as you need to.

REBOUND (1 MIN)

CHILDS POSE – SEAL POSE FLOW (1 MIN)

Keeping this little flow yin, rather than yang, flow at your own pace between the poses. This will get the energy moving around a little, after a lot of stillness in the previous poses. Start in childs pose, inhale to table top, exhale to lower the hips down, inhale to a gentle up dog / seal pose and exhale back to childs pose.

SUPINE TWIST (2 MINS) EACH SIDE, 1 MIN REBOUND IN BETWEEN

Opening out the arms, allow the shoulders to soften into the mat, drop the knees over to the right. Add padding underneath the knees or in between them to feel supported, so gravity can do this pose for you. Easing out tension in the spine, it’s literally like wringing it out.

REBOUND (1 MIN)

HAPPY BABY (1 MIN)

In happy baby pose allow the low back and upper bum cheek to remain on the mat. The head and shoulders relax down to the mat also, so you can either hold the back of the thighs or the feet.

I hope you enjoyed this yin yoga practice and to recap in a short list to make it easier to practise next time; here’s what this yin yoga sequence included.

1. Standing meditation (3mins)
2. Roll down and cat/cow (2mins)
3. Toe stretch (2mins)
4. REBOUND (1min)
5. Shin stretch (2mins)
6. REBOUND (1min)
7. Dragonfly or Butterfly pose (3mins)
8. REBOUND (2mins)
9. Saddle pose (3mins)
10. REBOUND (2mins)
11. Caterpillar pose (4mins)
12. REBOUND (1min)
13. Childs pose / tabletop / seal flow (1min)
14. Childs pose (3mins)
15. Supine twist right (2mins)
16. REBOUND (1min)
17. Supine twist left (2mins)
18. REBOUND (1min)
19. Happy baby pose (1min)
20. Savasana pose (3mins)
21. Seated meditation (5mins)