Yin Yoga – Heart and Kidney Meridians – 60 min

Theme: Anchoring the heart · Opening the breath · Emotional balance

Primary meridians: Heart, Lung

Secondary support: Kidney, Urinary Bladder

Pose Duration Meridians Sensation
Opening Meditation
3 min
Groundedness · Heart awareness · Softened breath

Opening Meditation

Arrival 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.

Sensation

  • Groundedness
  • Heart awareness
  • Softened breath
Hanging Forward Fold
3 min
Urinary BladderKidney
Spinal release · Nervous system grounding · Opening of the back body

Hanging Forward Fold

Standing forward fold – Yin version. Ground the nervous system before opening the chest and breath.

Sensation

  • Spinal release
  • Nervous system grounding
  • Opening of the back body

Rebound – 1 min

Constructive rest or standing pause

Alternative: Standing Forward Fold with Support

Place the hands on blocks or a bolster to reduce intensity and encourage deeper relaxation.

Supported Squat (Malasana)
3 min
KidneyLiverSpleen
Grounding · Pelvic stability · Inner thigh release

Supported Squat (Malasana)

Creates stability and grounding – as preparation for heart opening later.

Sensation

  • Grounding
  • Pelvic stability
  • Inner thigh release

Rebound – 1 min

Seated stillness

Dragonfly – Right Side
3 min
LiverKidneyUrinary Bladder
Inner thighs, hamstrings · Breath widening the spinal ribs

Dragonfly – Right Side

From a wide seated straddle, fold over the right leg. Keep the spine relaxed – no pulling. Let the breath widen the spinal ribs.

Counterpose: Windshield Wiper – 1 minute.

Sensation

  • Inner thighs, hamstrings
  • Breath widening the spinal ribs
Dragonfly – Left Side
3 min
LiverKidneyUrinary Bladder
Inner thighs, hamstrings · Breath widening the spinal ribs

Dragonfly – Left Side

Fold over the left leg. Keep the spine relaxed – no pulling. Let the breath widen the spinal ribs.

Counterpose: Windshield Wiper – 1 minute.

Sensation

  • Inner thighs, hamstrings
  • Breath widening the spinal ribs
Dragonfly – Center
3 min
LiverKidneyUrinary Bladder
Inner thighs, hamstrings · Breath widening the spinal ribs

Dragonfly – Center

Fold forward down the center. Keep the spine relaxed – no pulling. Let the breath widen the spinal ribs.

Counterpose: Windshield Wiper – 1 minute.

Sensation

  • Inner thighs, hamstrings
  • Breath widening the spinal ribs
Sphinx
3 min
Urinary BladderKidneyLungHeart
Compression in the lower back · Opening of the heart space · Breath deepening into the upper ribs

Sphinx

Lie on your belly. Place the elbows slightly in front of the shoulders and rest on the forearms. Let the belly soften toward the floor.

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

Counterpose: Rest on the belly, head turned to the right, right knee drawn up – 1 minute.

Sensation

  • Compression in the lower back
  • Opening of the heart space
  • Breath deepening into the upper ribs
Supported Fish
4 min
HeartLung
Expansion across the chest, collarbones, shoulders · Breath deepens naturally · Emotional openness or vulnerability may arise

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 facing up.

Yin reminder: Support is essential – this pose should feel held, not strained.

Sensation

  • Expansion across the chest, collarbones, shoulders
  • Breath deepens naturally
  • Emotional openness or vulnerability may arise

Rebound – 1 min

Shavasana or constructive rest

Swan – Right Side
4 min
LiverGallbladder
Deep hip opening · Emotional release before heart work

Swan – Right Side

Bring the right knee forward and out to the side, left leg extends behind.

Full Swan: 1 minute. Rise up onto the hands, compression in the right hip.

Sleeping Swan: 3 minutes. Fold the upper body forward over the front leg.

Counterpose: Child's Pose – 1 minute.

Sensation

  • Deep hip opening
  • Emotional release before heart work
Swan – Left Side
4 min
LiverGallbladder
Deep hip opening · Emotional release before heart work

Swan – Left Side

Repeat on the left side.

Full Swan: 1 minute.

Sleeping Swan: 3 minutes.

Sensation

  • Deep hip opening
  • Emotional release before heart work

Rebound – 1 min

Shavasana

Melting Heart (Anahatasana)
4 min
LungHeart
Chest, shoulders, armpits · Breath awareness – especially the inhale

Melting Heart (Anahatasana)

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

Sensation

  • Chest, shoulders, armpits
  • Breath awareness – especially the inhale

Rebound – 1 min

Child's Pose

Reclined Butterfly (Supta Baddha Konasana)
5 min
HeartLung
Deep chest and heart opening · Breath lifting the heart · Complete surrender

Reclined Butterfly (Supta Baddha Konasana)

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

Feel the breath gently lifting the heart.

Sensation

  • Deep chest and heart opening
  • Breath lifting the heart
  • Complete surrender

Rebound – 1 min

Shavasana

Reclined Twist – Right Side
3 min
GallbladderUrinary BladderHeart
Detoxification · Emotional unraveling through gentle spinal rotation

Reclined Twist – Right Side

Draw the knees in, send the right knee to the left, supported by a bolster. Left leg relaxed and long. Shoulders heavy.

Sensation

  • Detoxification
  • Emotional unraveling through gentle spinal rotation

Rebound – 1 min

Shavasana

Reclined Twist – Left Side
3 min
GallbladderUrinary BladderHeart
Detoxification · Emotional unraveling through gentle spinal rotation

Reclined Twist – Left Side

Repeat on the opposite side.

Sensation

  • Detoxification
  • Emotional unraveling through gentle spinal rotation

Rebound – 1 min

Shavasana

Closing Shavasana
9 min
Softness behind the heart · Effortless breath · Complete integration

Closing Shavasana

Complete rest. Invite softness behind the heart and a light, effortless breath. Allow the effects of the practice to integrate fully.

Sensation

  • Softness behind the heart
  • Effortless breath
  • Complete integration