PRACTICE

A PHYSICAL AND MENTAL PRACTICE TOWARDS WELLNESS

 

Yin Yoga sequence | The Office Series 1

by | Feb 4, 2018

This sequence – The Office Series – is designed especially for individuals who spend a long time at a desk hunched over a keyboard. Stiff neck, rounded shoulders and tight hips are common complaints for most of us. Coupled with the incrasing usage of smartphones during most of our waking hours, it becomes a guaranteed recipe for aches and tightness around the upper body and neck area.

You will require several yoga props for the following practice:

  • 2 x yoga blocks
  • 1 x yoga bolster (or thick blanket)
  • A timer (I use the Insight app on my smartphone)
  • A yoga mat
  • Warm clothing (or something to keep your body warm)

The props are not mandatory but will help you ease into some of the poses, allowing you to relax and release into the target areas.


Understanding a Yin Yoga Practice

The Yin Yoga practice is slow, quiet and unrushed. Founded upon Taoist tradition, it seeks to balance all other Yang-like activities from daily modern life (think rushing from home to work, or running at the gym).

It is designed to work with time through long, static holds. By holding a pose for several minutes this allows us to gently stress our connective tissues like ligaments, tendons and fascia. When holding a pose, it is important for us to ‘let go’ of any tension in the target area and essentially, relax into the pose.

A Yin Yoga practice introduces the concept of Rebounding – a way for us to feel into the sensations that rise from the long holds of a posture. A rebound pose can be any form that you find comfortable enough to relax at length. Personally, I am drawn to the simple yet powerful pose of savasana for my choice of rebound. However, you can choose to lie on your front, sit cross-legged, or even go into a child’s pose – whichever feels best for you.

Savasana as a rebound pose

Savasana as a rebound pose


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Ready? Let’s start practicing.

1. SUPPORTED FISH WITH BLOCKS

Target area: Upper and middle chest, shoulders

Length of pose: 5 minutes

Rebound: 2 minutes (refer to last pose on the next page)

2. broken wing

Target area: Shoulders, pectorals

Length of pose: 3 minutes on each side (6 minutes in total)

Rebound: 2 minutes

3. half saddle

Target area: Quadriceps (front of thigh), hip flexors

Length of pose: 3 minutes on each side (6 minutes in total)

Rebound: 2 minutes (refer to last pose on the next page)

4. melting heart

Target area: Upper back, shoulders

Length of pose: 3 minutes

Rebound: 2 minutes (refer to last pose, Savasana)

5. camel

 

Target area: Hip flexors, shoulders

Length of pose: 1 minute

Rebound: 3 minutes

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