Joga Knjiga PDF
Joga Knjiga PDF
Joga Knjiga PDF
YIN
YOGA
CONTENTS
Introduction 3
5 Common Questions About Yin Yoga 7
A Yin Yoga Sequence to Lift Your Mood 15
A Grounding Yin Sequence 31
A Heart-Chakra-Focused Yin Yoga Sequence 45
7-Day Yoga Journal 60
1
Exploring Yin Yoga
“Time will
do the magic,
that means
we are free
to go inside
and experience
the sensation.”
—Bernie Clark
2
Exploring Yin Yoga
INTRODUCTION
3
4
Exploring Yin Yoga
—Nishita Morris
6
Exploring Yin Yoga
5 COMMON
QUESTIONS
ABOUT YIN
YOGA
by Nishita Morris
7
8
Exploring Yin Yoga
What are the general benefits space for our muscles to lengthen
of yin yoga? more in yang practices and our
joints to safely enjoy an increased
From a physical standpoint, yin
range of mobility during our daily
postures are all about release.
movements.
Postures and breathwork
typically focus on manipulating And a regular yin practice might
the fascia—the deep connective make it physically easier for
tissues that fit like a sleeve us to sit comfortably for long
around muscle groups and periods of time—all the better
individual muscles. for meditation!
For example, you might notice Closing your eyes can help elim-
areas of your body that feel inate visual distractions that lead
stagnant or tight, or that feel to monkey-mind chatter (Why
spacious and open. Are there does my neighbor look more re-
patterns in your daily movements laxed than me? Where’s the mat
that contribute to this? As time spray? What’s the teacher going
passes while you hold a particular to be doing while we’re all just
posture, you may begin to notice sitting here for five minutes?).
that areas that felt “sticky” or
“stuck” in the beginning have However, if keeping your eyes
softened. This may be a very open for the duration of the
gradual experience that becomes practice allows you to feel more
more noticeable with a consistent mentally, emotionally, or physical-
yin practice. ly comfortable, then certainly feel
free to do so.
You might also notice any mental
discomfort or comfort you have Does alignment matter?
with the yin practice. Is there a
reason behind the discomfort or The concept of alignment in yin
comfort that you can identify? yoga is different from the concept
of alignment in yang yoga.
Or maybe you have a personal or
professional goal that you have In yang yoga, alignment serves
been working toward. Holding a to keep you from overstretch-
yin posture may be a good time ing, to direct strengthening and
to singularly focus your mental lengthening to specific areas of
energy on your goal, away from the body, and to avoid straining
the distractions that bombard you the ligaments of the joints. In a
throughout the day. faster-paced yang class, address-
ing these concerns helps to avoid
stressing or injuring the body.
Should I keep my eyes closed?
If you are new to yin, closing your Since yin yoga relies on gravity
eyes may allow you to settle more to support postures and targets
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Exploring Yin Yoga
Additionally, if
Also, yin yoga emphasizes that you have tighter hamstrings and
every practitioner comes with want to target the connective
their own history of injuries, tissue along the backs of your
trauma, skeletal composition, and legs, practicing butterfly with
joint insertion, and that these fac- your heels farther away from your
tors strongly influence how the groin may be more beneficial for
11
your needs than for someone edges (and in yin classes, you may
who would rather target the ad- experience and move through
ductors (and thus would bring the several edges in a posture as you
heels closer to their body). settle deeper and deeper into it);
So when I
feel discom-
fort, is that
progress? Or
should I be
worried?
If you’ve ever
worked with a good mental practice is to sit
the idea of “finding your edge” in with any thoughts or sensations
your yoga practice, you’ll become that arise in the stillness.
quite intimate with the concept
during a yin session. Discomfort that presents as sharp
pain in concentrated areas or
Knowing that you have a longer causes uneven, strained breathing
period of time to find your fullest should alert you to ease back.
expression of a pose, there’s
no reason to rush through your Certainly, you should inform
“edges.” When you reach your your instructor of any injuries
first edge, you can hang out there you may have. A well-versed yin
and explore the sensations you’re teacher should be able to offer
feeling and the thoughts you’re an alternate posture or suggest
having, similarly to how you might prop placement that safely allows
in a mindfulness practice. you to target the stretch and
release you’re aiming for. Props
If you are feeling a strong stretch- are commonly used in yin classes
ing sensation across the span of to ensure that everyone is able
the area that the pose is targeting to access postures in the most
(your side body in bananasana, beneficial way.
“banana pose,” for example), but
your breath is easy, you are prob- In a world that is increasing-
ably in a place of “comfortable ly more go-go-go (i.e., more
discomfort.” This is a good place yang), yin classes can provide
to be as you move through your much-needed balance and the
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Exploring Yin Yoga
13
Exploring Yin Yoga
—Janice Quirt
14
Exploring Yin Yoga
A YIN YOGA
SEQUENCE
TO LIFT YOUR
MOOD
by Janice Quirt
15
16
Exploring Yin Yoga
We’ve all had days when we’ve a messy kitchen after having
been irritable, angry, or just in spent hours cleaning it up.
a bad mood. Maybe we snap
at our kids or our partner, and The flip side of anger is kindness.
feel remorse—only to snap at If we can recognize that we
them again the very next minute. are not our anger—that we are
Or maybe we feel anger and just identifying in that moment
frustration deep inside, but have with the state of anger—then
no way of expressing it, so it we can co-exist with our anger,
continues to boil away in our very and kindness can emerge. The
core. irritability becomes like a storm
passing through, and we realize
Most of us already know that (thanks to that mindfulness) that
yoga can help lift our mood. we don’t have to react to it.
With yin yoga, however, we can
tailor our yoga practice to target Keep this in mind as you proceed
certain emotions by embracing with the following yin yoga
a meridian-based approach to sequence. It may help you in
practice—focusing on the organs coping with any anger and
and their associated emotions, as irritability that arises, and to
well as on clearing the energetic access the inverse emotion of
pathways to allow chi (vital kindness.
energy) to flow through these
areas more smoothly. Proponents
of this approach say that it can
benefit us both physically and
mentally.
17
ONE-HOUR YIN
YOGA SEQUENCE
Toe squat opens the feet, including the toes, and strengthens the
ankles. This pose is a good counter to the compressive force of
shoes that bind our feet and toes together, and in addition to
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Exploring Yin Yoga
Ankle Stretch
(One minute)
Come out of toe squat
by shifting your weight
forward and untucking
your toes. You may keep
a blanket or sticky mat
under your knees, but
remove any other props.
Then, while keeping the
weight grounded down
through the tops of the
feet and ankles, lean back slightly, fingertips on the floor behind
you, and lift your heart up toward the ceiling for a very gentle
backbend. Your knees will likely rise off the floor.
To come out, bring your hands to the floor in front of you, and
tuck your toes under. Lifting your hips and knees, step forward
about 12 inches, first with one foot and then the other. Root your
feet into the floor and rise up to standing.
19
If you aren’t feeling
any sensation in
your low back or
hamstrings, try
reaching behind
your legs to clasp
your wrists or
forearms.
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Exploring Yin Yoga
When you come out of malasana the second time, sit back,
extend your legs out in front of you; place your hands on the
floor behind you, lean into them, and shake out your legs one at
a time. Then move into child’s pose for one minute.
Then lift your hips, and come forward until your hips are about in
line with your knees; allow your pelvis to sink toward the floor.
Stay here in half frog, or see if you can turn your feet out and separate
your heels until your shins are parallel for full frog with ankles flexed.
Whether you’re in full frog or half frog, hold for three minutes.
To come out, move into child’s pose for one minute.
21
Sleeping Swan (Three
minutes, plus one-minute
counterpose on each side)
From child’s pose, come
onto your hands and knees.
Move your left knee toward
your left wrist, and inch your
right foot back until your
right leg is extended into
swan (aka pigeon).
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Exploring Yin Yoga
If your front shin is parallel with the top edge of your mat, flex your
foot. If your front shin is on a diagonal, keep your foot pointed and your
ankle neutral. Keep your hips releasing down toward the floor, and then
fold forward, supporting yourself on your hands or forearms.
You can also release your torso completely over your front shin or a
bolster. Stay here for three minutes. Then tuck your back toes under,
and lift into downward dog for one minute. Repeat on the other side.
From down dog, step your right foot forward between both hands, and
drop your left knee down into a low lunge, or baby dragon. Keep your
weight above your left kneecap (not directly on it), or place a blanket
under it to alleviate pressure. You can
place your hands on blocks if they
don’t comfortably reach the floor.
23
Hold for one minute,
and then lift your torso,
and place your hands on
top of your right thigh
for dragon flying high.
Hold for two minutes.
Move into dragon flying low by bringing both hands to the floor
inside your right foot. Walk your right foot out to the right a few inches
(perhaps turning it out 45 degrees if that feels more appropriate for
your body). Rest here, or come down onto your forearms (either on
the floor or on blocks). Work on releasing your hips down and forward.
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Exploring Yin Yoga
Next, with your entire right foot planted on the floor, place your right
hand on top of or inside your right knee, and gently push it out to the
side, keeping your left hand or forearm in place on the floor or block.
Rotate your torso so that your heart is shining toward the sky. Hold
here in twisted dragon for one minute.
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Exploring Yin Yoga
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27
A YIN YOGA SEQUENCE
TO LIFT YOUR MOOD
1
min
2
min
3
min
2
min
3
min
2
min
2
min
3
min
3 min each
side + 1 min
down dog
after each
Dragon cycle
1
min
2
min
2
min
1 min + 30-sec
down dog
4 min
each side
5
min
Exploring Yin Yoga
“A good way to
bring harmony
to body, mind,
and spirit is with a
grounding practice,
which will level
the playing field
between heart-
connected intuition
and near-frantic
overthinking.”
—Janice Quirt
30
Exploring Yin Yoga
A GROUNDING
YIN PRACTICE
by Janice Quirt
31
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Exploring Yin Yoga
33
gently blowing on the tea
to cool it off. As you inhale
again, appreciate all the
different scents of the tea
and the way the warm cup
feels in your hands. As you
exhale, imagine that your
breath creates ripples in the
surface of the tea. Continue
to breathe in and out,
visualizing the warmth and
comfort of that cup of tea.
Remember: The cup is only
70 percent full; the rest of
the space is there to receive
your emotions. After five
minutes, open your eyes.
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Exploring Yin Yoga
Elbows
on blocks
To come out, extend your arms, then walk your hands back until they’re
under your shoulders, bring your knees hip-width apart, and come back
onto all fours.
Feel your heart center melting, drawn toward the mat by the grounding
forces of the earth. Stay for two and a half minutes, then switch sides.
After holding for two and a half minutes on the second side, extend
your right arm and bring both hands back under your shoulders,
returning to all fours.
35
Cow-Cat with Lateral Bends: (3 minutes)
From all fours, inhale to release any tension from your belly, letting it
be soft, as you lift your tailbone and heart away from each other and
turn your gaze forward. Exhale to draw your navel toward your spine,
rounding your back and gazing toward your legs or belly. Repeat cow
and cat for a total of five breaths, and then return to a neutral spine.
Then bend your torso to
the right as if you’re trying
to bring your right shoulder
to meet your right hip. Feel
the openness of your left
side and look over your
right shoulder, allowing the
stretch to extend through
the left side of your neck.
Switch sides. Repeat four more times on each side for a total of five
on each side. After the final stretch, move into stillness on all fours
and notice the grounding down of your hands and knees. Feel the
aftereffects of the movement in your body: Where do you feel the
blood and energy moving? Where do you feel the most anchored?
How does stillness feel after movement?
Sphinx: (6 minutes)
Walk your hands forward and come onto your belly. Choose the
variation of sphinx pose that provides you with a slight feeling of
compression in your low back, but nothing too intense.
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Exploring Yin Yoga
37
rocky surface feels, and notice some of its details. Can you pick out
the different contours of the island, veins of color running through the
rock, the various shades of green represented by moss, lichen, and
plants growing at the water’s edge?
Feel fully supported by the earth beneath you. Notice how it feels to
breathe deep into your belly, pushing against the earth and guiding
your breath to expand your back ribs.
Stay for five minutes and then come into option 1, if you are not
already there, for another minute. Then bring your hands under your
shoulders and push up to sit on your heels.
Practice acceptance of where you are in the pose and also in your life,
thoughts, and emotions. Consciously release any holding in your hips
or legs. Stay for four minutes and then reach through the crown of your
head and walk your hands back toward your body to return to vertical.
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Exploring Yin Yoga
From there, turn your heart to face your left knee and fold over your
left leg, with one hand on either side of it. When you experience a
stretch, allow your spine to
round. You can release your
head partly or completely.
Close your eyes if you feel com- into an easy sitting position.
fortable doing so, and refocus
Reclined Butterfly on Inclined
your breath into your low belly.
Bolster: (10 minutes)
Consider visualizing a scene from
nature that you find particularly Build a bolster ramp: Place a
calming—maybe a lake, ocean, bolster toward the back of your
mountain range, or forest. Imag- mat and then place a block on its
ine breathing energy in with each low or medium setting under and
inhale and storing energy in your about a third of the way down
center with each exhale. from the top of the bolster.
After four minutes, reach out Recline so that the bolster ramp
through the crown of your head supports your spine and the
to lengthen your spine and lift back of your head. Bring the
back up to vertical. Turn your soles of your feet together, with
heart to face your right knee, your heels one to one and a half
framing your right leg with your feet away from your hips, and
hands, and fold until you experi- let your knees fall open to the
ence sensation. Practice accep- sides. If you’d like, you can place
tance again as you breathe here additional blocks under your
for four minutes. upper thighs or knees, or use a
bolster to support your thighs
To come out, reach through the and lower legs. The goal is not
crown of your head to lengthen to cushion the legs so much that
your spine and come back to there is no sensation; rather, you
vertical, facing forward. Slide want to feel some stretch, but
your hands under your knees to not too intense—remember, 70
help bend them so you can come percent.
39
Allow gravity to gently work on your legs, drawing your knees,
thighs, and calves ever closer to the ground. Release any gripping
of the muscles to allow this pose to achieve the goal of yin, which
is to go past the muscles to the connective tissue. Imagine inhaling
nourishing vitality and softening more and more with each exhale.
Allow your upper body to be completely supported by the bolster.
Your hands and forearms can rest on your belly or on the floor.
Allow your lower body to feel completely supported as well.
Stay for 10 minutes, and then draw your knees in toward each
other, placing the soles of your feet back on the mat. Then take
each foot to the edge of the mat and move your knees from side
to side in windshield wiper pose. To come out of the pose, turn to
lie on one side and use your hands to press the floor away and ease
yourself up. Remove the bolster ramp.
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Exploring Yin Yoga
hugged into your chest in stillness for one minute, and then fully
extend your legs on the floor and your arms alongside you in
preparation for savasana.
Savasana
Take the feeling of grounding that you’ve cultivated into your savasana.
Let your entire body feel heavy, joints loose, muscles languid.
If you like, for even more grounding, you can place a folded blanket on
top of your lower belly and pelvis. Stay for 10 minutes or longer.
Maybe after savasana you can brew and drink that cup of tea, extend-
ing the mindfulness meditation into your life off the mat and further
filling yourself with vitality.
41
A GROUNDING YIN SEQUENCE
3
min
2
min
2.5 min
each side
Lateral
cow-cat 5x
5
min
1
min
4 min
each side
10
min
3
min
10
min
Exploring Yin Yoga
—Leah Sugerman
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Exploring Yin Yoga
A H E A R T- C H A K R A -
FOCUSED YIN YOGA
SEQUENCE
by Leah Sugerman
45
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Exploring Yin Yoga
47
toward whom you have neutral
feelings. Focus on them, sending
all of your loving-kindness to this
person while repeating the same
mantra, focusing on them. Then,
think of someone with whom
you struggle. Repeat the mantra
and send that person all of your
loving-kindness. Then think of
yourself. Repeat the mantra and
send all of your loving-kindness to
yourself. Finally, think of all living
beings. Repeat the mantra as you
send loving-kindness to all beings
everywhere. your elbows onto the blocks and
walk them forward until they’re at
Sit with these feelings for
the very front edge of the blocks.
a few moments.
Bring your palms to touch in a
Anahatasana (Melting Heart prayer position.
Pose) Over Blocks
Keep your hips aligned over your
Make your way from your seat knees. You’ll need to walk your
onto hands and knees. Align your knees back as you soften your
shoulders over your wrists and chest toward the floor. Deepen
your hips over your knees. Then, the bend of your elbows and
place your hands on blocks on draw your thumbs toward the
their medium setting (with the nape of your neck, pointing
blocks lengthwise and parallel to your fingers toward the back of
the sides of your mat). Release your mat. Rest your forehead on
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Exploring Yin Yoga
another block, a blanket, or the over the left and knees slightly
floor. Soften the space between bent. Place your left elbow on
your shoulder blades and your mat just past the block.
surrender into this release. Keep Place your right hand or fingertips
your awareness on your heart on the floor in front of your heart,
center as you hold this position and soften the left side of your
for three minutes. upper rib cage onto the block.
Rest your head in your left hand.
Heart Meridian Subscapularis
Release Mindfully move over the block,
pressing different areas below
From this variation of your armpit into the block. Stop
anahatasana, bring your prayer when you find a “sweet spot”
hands back overhead, walk your that feels like a (potentially
elbows back, and press your intense!) release. This is a trigger
forearms firmly into the blocks. point of the subscapularis muscle
Engage your core to draw of the rotator cuff. Resting your
yourself back up to hands and body weight over the block can
knees. Move all but one block off facilitate a myofascial release of
to the side. this muscle. Soften into this space
and surrender your weight into
Place the one block in the
the block.
top quarter of your mat on
its medium setting, this time In Traditional Chinese Medicine,
horizontal and parallel to the this “sweet spot” is said to be
short edge of your mat. Place a a point on the meridian, or
blanket or towel over the block. pathway, to the heart organ.
Make your way onto your left Relax here for five minutes,
side, with your right leg stacked breathing into all the sensations
49
and emotions that arise. Then, using your right hand, gently press the
floor away from you so that you lift off the block, roll over, and repeat
on the right side.
Supported Saddle
Draw your knees toward each Lift your seat off your heels,
other and slowly roll up to sit on bring your big toes together,
your heels. Scoot forward to the and take your knees mat-width
top quarter of your mat. Place apart. Release your seat back
two blocks behind you—one to your heels and elongate your
block closer to you on its lowest spine. Lean back and place your
height, and the other farther hands on the mat, slowly walking
away from you on its tallest or them back as you lay your spine
medium height. Position your onto the bolster. You can rest
bolster lengthwise on top of your your hands by your sides, open
blocks so that the end of the your arms into a T, or stretch
bolster touches your sacrum as them overhead (taking hold
you kneel in front of it. You may of the opposite elbows with
need to play around with the your hands). Choose whichever
placement of your blocks in order variation feels best for you
to find the best support system and remain in the pose for five
for your bolster. minutes.
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Exploring Yin Yoga
If you’ve straightened your legs, bend them again and place your
feet hip-distance apart on the floor. Make sure you have a block within
reach. Elongate your neck and press your sitting bones ever so slightly
into the floor to create a gentle curve in your lower back. Press down
evenly into your shoulders and your feet and lift your hips off the floor.
Place your block (on any setting you’d like) directly under your sacrum
(i.e.,the fused triangular bones between your lower back and tailbone).
Allow the weight of your pelvis to rest on the block, and soften into
your heart center as it very subtly lifts skyward.
You can stay as you are or straighten your legs to find more stretch in
your hip flexors. However, if this causes pressure or pain in your lower
back, keep your knees bent. Wherever you choose to be, hold for five
minutes (pictured on next page).
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Exploring Yin Yoga
Windshield Wipers
If your legs are straight, bend your knees and place your feet onto the
floor. Press equally into your shoulders and your feet to lift your hips off
your block and move the block off to the side. Slowly lower your spine
to the floor
one vertebra
at a time—
releasing first
your upper,
then middle,
and then
lower back
and pelvis to
the mat.
Sphinx/Seal
Release your legs to one side and roll over onto your belly. Walk your
feet mat-width apart and point your toes straight behind you. Place
your forearms on the mat with your elbows either under your shoulders
or slightly forward of them. Broaden your chest and draw your shoulder
blades toward each other. Reach your heart center forward. Relax your
lower body completely.
53
You can either stay as you are in sphinx pose, or walk your hands out
about as wide as your mat and externally rotate your arms very slightly
so that your fingers point toward the corners of your mat. Lift your
forearms and press your hands into the floor to create a deeper
backbend. Your hands can be as
close to you or as far away from
you as you’d like (Note: The closer
they are, the more compression
you will create in your lower back).
Choose the backbend that feels
appropriate for you and hold for
two minutes.
Snail
Release back onto your belly and roll over onto your back. Pause here
for a minute in savasana, allowing your spinal column to decompress.
If you have tight hamstrings, you may wish to move to a wall, lying
down with your head about one to two feet away from the wall. Then,
bring your legs together and release your arms by your sides with palms
down. Activate your core to lift your hips and swing your legs up and
overhead. Allow your back to round as you release your feet either onto
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Exploring Yin Yoga
the floor or to the wall behind you. You can support your lower back
with your hands or keep your arms extended on the ground. If your
feet are on the wall, you may wish to walk them down slowly to find a
deeper forward fold.
Breathe here for three minutes. This is a counterpose for all the heart
openers you’ve done—allowing your heart to metaphorically rest in an
inversion, in which your head is below your heart.
Happy Baby
Slowly come out of snail. Bend your knees and hug them into your
chest, holding onto the pinky-toe side of each foot with your hands.
If your feet are out of reach, you can clasp your ankles or hold onto
the backs of your thighs. Open your knees wide and draw them toward
your armpits. Keeping your knees deeply bent, flex your feet so that the
soles of your feet face the sky, gently tugging on them with your hands.
Lengthen your entire spine,
reaching your sitting bones
toward the floor.
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Exploring Yin Yoga
Savasana
Release and extend your legs, taking them as wide as your mat. Allow
your legs to relax and rotate outward naturally. Release your arms by
your sides with your palms facing up as a symbol of surrender. Relax the
weight of your body into the mat. Close your eyes and relax your mind
as you release into final resting pose for 10 minutes.
Lotus Mudra
To come out of savasana, begin to deepen your breath, wiggle your
fingers and toes, and hug your knees into your chest. Roll over to one
side and use your hands to gently press the floor away as you come up
to a comfortable seated position (perhaps returning to the position you
took at the beginning of your practice).
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A H E A R T- C H A K R A - F O C U S E D
YIN YOGA SEQUENCE
3
min
5 min
each side
2
min
5
min
5
min
5
min
1 min windshield
wipers
2
min
3
min
3
min
10
min
7 - D AY Y O G A J O U R N A L
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Exploring Yin Yoga
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Exploring Yin Yoga
—Bernie Clark
62
EXPLORING
YIN
YOGA