Yin Yoga Class ♥ Best Yoga For Slow Deep Muscle Release

Hey guys, welcome to your intro to yin yoga.

Today's going to be a yoga class that focuses on going really deep into your hips, your hamstrings and your glutes.

Now, yin yoga is an amazing style of yoga because it's super slow, it gets real deep into the connective tissue and usually each pose is held between two to five minutes long.

However, since this is an intro class,

We're only going to be holding each pose for one minute.

You're going to need a yoga mat.

You're going to need some water.

And if you guys are interested in learning a little bit more about this style of yoga, I've included a bit more of a description down below.

So go ahead and have a read.

Otherwise, if you're ready, let's do it.

Let's do some yin.

Okay guys, so we're going to begin today in child's pose, reaching the arms forward and then just sitting over to your heels.

Take a deep breath in.

Exhale, slowly letting go.

slowly rounding up to your all force position naughty kitten rolling your head around as you move your body with it arching the back and then rounding the spine gently tucking your toes under and then extending into your downward facing dog taking a moment to breathe letting your heels sink into the ground and then gently begin to walk out your downward dog

Pressing the heels down, deep breath in.

Exhale, rounding through to plank, hold shoulders over wrist.

Take it back to downward dog.

Rounding through into plank.

Downward facing dog.

Inhale, round into plank hold.

Chaturanga Dandasana, take it down.

Upward facing dog, opening the chest.

Drop those shoulders away from the ears.

Push back into downward facing dog.

At this time, reaching your right leg up to the sky.

Holding for a second, flexing your foot.

And then we're going to stack your hips, so right hip over left hip.

Opening those hips nice and wide.

And then from here, taking a big wide step to the very right side of your mat.

We're going to prepare ourselves for our lizard posture.

So you're going to drop your left knee to the floor, holding here just for a second.

The lizard posture is going to be your first yin position.

I'd like you to roll your right foot to the lateral side, the pinky toe area, and then getting into our lizard by coming down to your elbows.

Or you can also use props under your elbows, such as blocks or two books.

Take a deep breath in.

And as you exhale, allow your hips to sink as low as possible.

So you want to think about coming forward with your hips.

And as you release down in towards the mat, allow that right knee to gently fall away from your body, opening out your right hip.

Staying here with your breath,

and letting go into this posture.

And then slowly from here, we're going to begin to release.

So come on up to your hands.

And then walk your foot in slightly, tuck your back toes, lifting into a full high lunge.

And then taking your right leg right back up to that one legged downward dog, inhale.

Exhale, come forward to plank.

Chaturanga Dandasana, upward facing dog.

And then exhale, downward facing dog.

Same leg reaches up to the sky, bending the knee.

This time we're gonna take our pigeon posture.

So bringing your right knee to your right thumb, hips are square, and then slowly from here bring your elbows down to pigeon.

We want to make sure the back knee is directly at the center of your mat.

With each exhale let go of any tension you may feel in your right glute.

Let go.

Thank you.

And now slowly beginning to release, lifting your chest up first.

Inhale.

Then exhale, shift your weight to that right hip.

You're going to swing the back leg around and come into our next yin posture called your shoelace.

So the shoelace posture, you want to keep both sit bones grounded.

You're stacking your knees on top.

And then slowly from here, if you're comfortable, you can walk your hands forward, releasing the chest over your legs.

Now, if sitting up straight is more than enough for you today, then continue to sit up.

You don't have to come down.

It's only if you like to deepen the stretch.

Most importantly, we want to keep your knees as stacked on top of each other as possible.

And again, we're focusing on the breathing, bringing oxygen into our muscles, into our lungs, into our bodies.

Letting go of any negativity, any tension, any frustration, anything that no longer serves you.

Let it out and let it go.

Beautiful, guys.

Slowly, let's come on up.

And then from here, we're going to extend your bottom leg.

So your right leg is going to extend.

Your left knee is going to stay stacked over the right knee.

You're going to take your hands underneath your right knee.

Lengthen through the spine.

Then exhale from here, taking our next yin posture.

Allowing your forehead to release over that knee.

A wonderful stretch for the hamstring.

We want to keep those hands underneath the straight knee in order to prevent hyperextension of the joints.

Now wonderful, slowly from here, let's come on up.

We're gonna take our spinal twist, so bring your left knee up to your chest, hug the knee, look over your left shoulder, lengthening through the spine.

Wonderful, coming out.

Go ahead, come to center, swing that top leg around, bending the bottom knee, and then stepping back into downward facing dog, allowing the heels to sink to the floor.

inhale exhale come forward to plank chaturanga dandasana upward facing dog on your inhale exhale downward facing dog and you can walk it out here for a moment letting go of any tension in your hamstrings and your legs

And then taking it to the other side, left leg reaches up, stacking those hips, left hip over right hip, bending the top knee.

Wonderful.

Big step to the very left side of your mat.

We're going to get our bodies ready for lizard posture on the other side.

So first hold, inhale.

And then exhale, you may drop that back knee to the floor.

Roll your left foot to the lateral side, pinky toe.

Allow the knee to fall away from you as you come down into your lizard pose, either to your elbows or you can stay up on your hands.

Allowing that front knee to fall away from your body, opening your hip on the left side.

And then slowly from here, let's release.

Walk it back up.

Lift your back knee, holding the high lunge.

Make sure the hands are grounded as you take that left leg and you reach it back up to the sky.

Releasing the foot down, rounding through to plank.

Chaturanga Dandasana.

Inhale, upward facing dog.

Exhale, downward facing dog.

Same leg reaches up to the sky, left leg.

Bend your knee.

And then from here, we're going to take our pigeon stretch.

Go ahead and bring your left knee to your left thumb.

Hips are square.

Your back leg is right at the center of the mat.

Come on over to your elbows if you wish.

You can always use props here, like pillows or bolsters if you have one.

and let your body release over top of it.

Let yourself go.

Let all that tension and negativity stored in your glutes release out of your body, out of your muscles, out of your system.

Inhaling into your nose.

And long exhale out through your mouth.

Let go.

Beautiful.

Slowly let's come on up.

Lift your body.

And then slowly from here, releasing your weight over to that left hip.

Swing the right leg around.

Let's stack your knees over top of each other.

Or do your best.

Make sure the hips are square.

Inhale.

Exhale.

Take yourself down to shoelace.

Please don't worry if you can't stack your knees on top of each other.

It will come.

Just do your best in getting into this position and hold it.

Over time, your body will let go and allow you to go deeper and deeper each time.

Find the patience within yourself.

Find your patience for your body.

Find your patience for the mind.

you

Wonderful guys, let's slowly release, lift yourself up, extending that bottom leg, your left leg, keep your right knee stacked over top, hands underneath the knee, inhale, and exhale, taking your body over, feeling that deep stretch through the hamstring, making sure your front foot is flexed.

That way you're going to feel the stretch into the calf muscle as well.

Thank you.

Slowly, let's release and taking our spinal twist here, go ahead and lift your right knee up, hug the knee with your left elbow looking over your right shoulder, lengthening through the body, holding.

And then slowly from here, let's release.

Swinging that top leg around, bending the bottom knee.

Let's step back into the downward facing dog.

Rounding through to plank.

Chaturanga Dandasana.

Inhale, upward facing dog.

Exhale, downward facing dog.

And then taking a big hop to the top of your mat.

And we're going to make our way down to our mats now into a butterfly posture, bringing the soles of your feet together, heels close together.

Allow yourself to release over top of those legs, knees apart and breathe.

A great deep hip opening posture.

Thank you.

And it's time to release, slowly rolling yourself up, bringing your knees together and then rounding through the spine as you come all the way to your mat.

A gentle rock with the knees side to side, massaging the lumbar spine.

And then slowly from here, extending your legs up to the sky, keeping the flexion in your feet.

Walking up and down the back of your legs.

And if you're comfortable, you can go ahead and try bringing your feet over your head.

Feeling a gentle stretch in your back supporting your hips.

And if you'd like to go one level higher, see if you can extend into your shoulder stand.

A great inversion posture to lower the blood pressure.

Slowly releasing your feet back, release the hands and rolling down through each vertebra of your spine until your whole back is on the floor.

And then releasing your feet over to the mat and taking your bridge posture, lifting your hips up to the sky, squeezing your glutes and just holding here.

A great counter stretch to the shoulder stand.

Slowly release the spine, bringing the knees back to your chest, reaching your left arm over your head, rolling over to your left side, and then slowly coming back to your seated position.

Inhale, big reach up to the sky with your hands.

Gather all that wonderful energy.

Exhale, bring it down to your heart.

One more.

Hold.

Exhale.

Bring that energy into your heart.

Thank you guys so much for joining me in our wonderful yin practice today.

I hope you feel relaxed, stretched and calm.

Can't wait to see you soon again.

Namaste.

Namaste.

Thank you.