Embrace your femininity this full moon
with A stress busting yin sequence
If you’re new to yin yoga, we hold each pose for 3-5 minutes to receive the maximum benefit. The aim of the practice is to release stress and tension, which can easily accumulate in the body and mind throughout the day. We achieve this release, through complete stillness, and really allowing the body and mind to arrive into each posture. Try and aim for 70% of your maximum range of flexibility, so that you can find a soft edge throughout the practice.
Set your phone’s timer so that you can fully relax into each pose for the suggested amount of time. You only need a total of 30 minutes to enjoy this relaxing and restorative yoga sequence, so find a quiet space and enjoy this time under the light of the full moon.
Namaste, Emma and Jas.
Breath work – 4 minutes
We’ll start by cleansing and clearing your space with this subtle energy clearing technique. Practice a few rounds of alternate nostril breathing or nadi shodhana pranayama. You might also like to light a candle or some incense before you begin, and set your intention for the practice. The full moon is all about letting go of what no longer serves us, so you might want to use this time to write down what you are ready to release and once the practice is over, burn the paper to signify that you are ready to let it go (safely of course)!
To begin, sit in a comfortable position with your legs crossed. Rest your left hand on your knee. Bring your right hand up to your nose, place your index and middle finger on the space between your eyebrows and use your thumb to control opening and closing the right nostril, and your ring finger to control opening and closing the left nostril.
· Exhale completely and then use your right thumb to close your right nostril.
· Inhale through your left nostril and then close the left nostril with your ring finger.
· Open the right nostril and exhale through this side.
· Inhale through the right nostril and then close this nostril with the thumb.
· Open the left nostril and exhale through the left side.
· This is one cycle.
Repeat this for the full 4 minutes, and always complete the round by finishing with an exhale from the left nostril.
Reclined Butterfly – 5 minutes
For our first posture, start by lying on your back, with the soles of your feet pressed together and the knees dropping out. Place your palms to rest on your belly in yoni Mudra, thumbs and forefingers touching to create a triangle shape. This can also be done with a raised bolster underneath the spine. Set your timer for 5 minutes and relax! Remember, any time you find your mind wandering, bring your attention back to your breath.
Gentle supine twist – 3 minutes / each side
Lying on your back, open out your arms like wings, palms facing up. Roll over on to one side, and place a bolster or cushion between the knees. Allow the shoulders to feel heavy on the mat. You are aiming for a gentle twist on each side with this pose. Repeat on both sides.
Happy baby – 5 minutes
Lying on your back, hug both knees in towards your armpits. From here, kick the soles of the feet up towards the sky with your knees bent and still pressed towards the armpits. Grip the big toes or the outer edges of your feet from the inside of the legs. Relax and enjoy the playful aspect of this pose - fully embody the happy baby in you!
Legs up the wall – 5 minutes
Legs up the wall or Viparita Karini is a very restorative pose. Find a wall, shimmy your bum up as close to the edge of the wall as possible, and lift the legs up into the air and settle in. Allow the hips to feel heavy, and notice the sensation of the blood draining from the legs. This pose encourages the legs to drain and reduces excess fluid build up, as well as reduce swelling in the legs. It is great pose to enjoy whenever you have had a long day of rushing around.
Savasana – 5 minutes
Lying on your back, legs hip distance, allow the feet to drop outwards in a fully relaxed position, Allow the arms to do the same, slightly extended from the body and palms facing up.
And relax. Even more!