Yin Yoga – Heart & Kidney Meridian

Meditation

Arrive in stillness. Feel the weight of the body supported by the ground. Invite awareness to the natural rhythm of the breath — without changing it. Set an intention connected to the heart: openness, compassion, or presence.

Dangling

Ground the nervous system before opening the chest and breath.

Squat (Malasana)

Creates stability and rooting — preparing for heart opening later.

Dragonfly – Fold over the right leg

Keep the spine relaxed — no pulling. Allow breath to widen the back ribs. After 3 minutes, use Windshield Wipers (1 min) as a counter pose.

Dragonfly – Fold over the left leg

Keep the spine relaxed — no pulling. Allow breath to widen the back ribs. After 3 minutes, use Windshield Wipers (1 min) as a counter pose.

Dragonfly – Fold straight down the middle

Keep the spine relaxed — no pulling. Allow breath to widen the back ribs. After 3 minutes, use Windshield Wipers (1 min) as a counter pose.

Sphinx

Notice the breath moving into the upper ribs and heart space.

Counter pose (1 min): Rest on belly, head turned right, right knee drawn up.

Supported Fish

Lie back over a bolster placed horizontally under the upper back and heart. Head and neck supported. Legs extended or bent, arms opening wide with palms up.

Support is essential — this pose should feel held, not strained.

Swan

Full Swan (1 min) then Sleeping Swan (3 min) per side. Counter pose: Child's Pose (1 min).

Melting Heart (Anahatasana)

From tabletop, keep hips over knees and slowly melt the chest toward the floor. Forehead or chin rests on support. Arms extended or bent.

Counter pose: Child's Pose (1 min).

Reclined Butterfly (Supta Baddha Konasana)

Lie back over a bolster lengthwise. Soles of feet together, knees supported. Arms may open wide or rest on the belly and heart.

Reclined Twist

Final Shavasana

Total rest. Invite softness behind the heart and an easy, effortless breath. Allow the effects of the practice to integrate fully.