Yin Yoga – 60-Minute Track

Meditation

Sit comfortably in a cross-legged position or on a chair with your feet flat on the floor. Close your eyes, soften your jaw, and set a personal intention for your practice. Breathe naturally, allowing the breath to become slow and deep. Let thoughts pass without attachment.

Dangling

Stand with feet hip-width apart. Bend your knees slightly and fold forward from the hips, letting your torso hang heavy toward the floor. Clasp opposite elbows and let the weight of your arms and head create a gentle traction along the spine. Surrender all effort — let gravity do the work.

This pose decompresses the lumbar spine, stretches the hamstrings and calves, and stimulates the Urinary Bladder and Kidney meridians that run along the posterior chain.

Squat (Malasana)

Stand with feet slightly wider than hip-width, toes turned out. Lower into a deep squat, bringing the hips toward the floor. Bring the palms together at the chest in Anjali mudra and use the elbows to gently press the knees open. Keep the spine long and the chest lifted. If heels lift, place a folded blanket beneath them.

The squat opens the hips, stretches the inner thighs, groin, and ankles, and stimulates the Kidney, Liver, and Gallbladder meridians.

Dragonfly – Fold over the right leg

From a wide-legged seated straddle, rotate your torso to the right and fold forward over the right leg. Let the back round naturally. You may rest your hands on the floor, use a block under your forehead, or clasp the foot. Soften completely into the pose. After 3 minutes, use Windshield Wipers (1 min) as a counter pose: lying on your back, knees bent and feet wide, drop the knees side to side.

Dragonfly – Fold over the left leg

From the wide straddle, rotate to the left and fold forward over the left leg. Same principles as the right side: allow the spine to round, release effort, and breathe into the back of the leg. After 3 minutes, use Windshield Wipers (1 min) as a counter pose.

Dragonfly – Fold straight down the middle

From the wide straddle, walk both hands forward between the legs, folding the torso down centrally. Keep the legs as straight as is comfortable, flex the feet, and allow the spine to round. Rest the forearms or forehead on the floor or a prop. After 3 minutes, use Windshield Wipers (1 min) as a counter pose.

Meridians targeted: Liver, Kidney, and Urinary Bladder — all running along the inner and posterior legs.

Sphinx

Lie on your belly. Place the elbows directly below or just ahead of the shoulders and prop yourself up onto the forearms. Keep the legs relaxed and hip-width apart. Gently press the forearms into the floor to lift the chest, creating a mild compression in the lower back. If the sensation is too strong, slide the elbows further forward to lower the chest.

Primary target: lumbar spine (compression). Secondary target: front torso (mild stretch). Stimulates the Urinary Bladder and Kidney meridians along the spine, and the Stomach and Spleen meridians along the front of the body.

Counter pose (1 min): Relax completely on the abdomen. Turn the head to the right and draw the right knee up beside you on the floor, releasing the lumbar compression.

Seal

From Sphinx, turn the hands outward and straighten the arms, locking the elbows. Walk the hands slightly toward you to deepen the backbend. The greatest compression in the lower back is felt when the hands are not directly under the shoulders but slightly forward — adjust to find the right depth. Keep the legs relaxed.

Seal is a deeper backbend than Sphinx, producing stronger lumbar compression and a greater stretch along the front of the torso. Same meridians as Sphinx: Urinary Bladder, Kidney, Stomach, and Spleen.

Counter pose (1 min): Relax on the abdomen. Turn the head to the left and draw the left knee up beside you on the floor, neutralising the lumbar curve.

Swan

From a tabletop position, bring the right knee forward behind the right wrist and extend the left leg back. Square the hips toward the front of the mat. Stay upright on the hands (Swan) or fold forward over the front leg (Sleeping Swan). Use a bolster or folded blanket under the right hip if needed to keep the pelvis level. Hold each side for 3–5 minutes, then counter with Child's Pose.

Swan deeply opens the hip flexors of the back leg and the external rotators of the front hip, stimulating the Urinary Bladder, Gallbladder, and Stomach meridians.

Reclined Butterfly (Supta Baddha Konasana)

Lie on the back with a bolster lengthwise under the spine. Soles of feet together, knees supported.

Reclined Twist

Right twist: Draw knees in, send right knee left, supported by bolster. Left leg relaxed long. Shoulders heavy.

Left twist: Repeat on opposite side.

Final Shavasana

Total rest. Allow the body to integrate the practice fully.