Even though we all wish we had hours for yoga practice, the reality is that most of us have less than 45 minutes and many have only 30 minutes! What if you could do a full Yin Yoga practice that would touch on ALL the largest connective tissue areas of the body AND balance all of the meridians? Here ya go! As always, you can take longer in each pose if you feel you need to or have the time and if you have a sleeping cat nearby - the practice is even sweeter! : ) Join me below in the full practice by clicking on the link below the description (http://bit.ly/YinFullBody30). Namaste, Aprille
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Melting Heart Pose (Anahatasana)
Hold: 2-5 mins
Come onto hands and knees (blanket underneath for comfort if needed). Begin to drop your belly down towards the floor keeping hips directly over knees. Start to walk your hands out in front of you (wide if that opens your shoulders more) and drop your chest and forehead to the floor (or a block). If it feels okay, you can take chin to floor - remember 2/3 of your max pose. Breathe deeply into the spine and chest (engage navel if this is too much on your lower back). To come out, engage your core and begin to lift, walking your hands back towards your knees. Take Downward Facing Dog for 5-8 breaths - bending one knee and the other.
Dragon Pose (low)
Hold: 2-5 mins per side
Come back to kneeling position (blanket for knees), take one leg out in front in a low lunge position. Take hands on either side of the foot, lengthen spine then round. You can lift back knee off the floor and draw it back further then release to the floor. Breathe into the hips and legs, allowing them to release and open.
Winged Dragon Pose
Hold: 2-5 mins per side
Take both hands to the inside of the leg. Walk your bent knee foot to the side about 2", turn the toes out slightly and allow the knee to roll out - taking the outside edge of your foot to the floor. This is a deep hip opening so be patient, breathe through it and know that no pose lasts forever! To come out, bring outside foot in line with hip and foot flat to the floor. Walk hands back and return to Downward Facing Dog or Child's Pose for 5-8 breaths. Do second side.
Hold: 2-5 mins per side
Come onto your back and walk both heels over to the right, stacking the left ankle over the right (option to just keep them side by side). Keeping the hips in place, move your upper body and head over to the right as well. Take arms up overhead and grasp left wrist with right hand OR simply take hands where you feel stretch but not pain. Turn your head wherever it feels most comfortable. Take deep breaths into the left side body feeling the opening from the left foot through the left hand. To come out, release the hands to the hips and move the upper body back to center. Slowly unwind the ankles and realign the lower body to center. Relax with arms and heels wide for 1 minute. Try the second side.
Hold: 2-6 mins
Take arms wide level with shoulders or bent elbows (more chest opening) and cross the right leg over the left - winding once or double wrap. Press through the foot and gently shift hips over to the right. Drop knees over to the left and turn head to the right. Allow gravity to take the knees over and if you feel you can, walk the left toes back behind you more for more twist. To come out, engage your core and bring legs back to center. Drop feet wide on the mat and let knees come together. Breathe here for 8 breaths and try second side.
Hold: 5-10 minutes
Allow the heels to settle out to the corners of the mat, slide your shoulder blades underneath your body, and take your hands out to the sides, palms up. Take some deep breaths, coming back to the 3 part breath - first in the belly, then in the chest and finally the collarbones - and extend the exhale even longer. Allow yourself to sigh a few times and let it all go!
I have been "playing" and experimenting with yoga, aromatherapy and healthy living since my late teens - researching, testing, reading, investigating, and learning anything that would make my life - and the lives around me - better naturally.
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All rights reserved by Aprille Walker and The Yoga Ranger Studio 2014-2018 (copyrighted material)