Half Shoelace

Read the principles and benefits of Yin Yoga below before practicing.


Benefits:
External rotation for the hips
Decompresses the lower spine
Stretches the groin and inner thighs
Increases hip mobility
Massages digestive organs

Affected meridians:
Gall Bladder and Urinary
Liver and Kidney

How to get into the pose:
Begin in a seated position. Sit on the edge of the folded blanket with your pelvis slightly tilted forward.
Extend your legs. Bend your left knee and cross it over the right knee, and place your left ankle by your right hip.
Keep both sit bones on the mat.
Place your hands on top of your knees and slowly fold forward.
Focus on your breathing - steady slow breaths through the nose.

Duration:
Hold the pose for 2 - 5 minutes on each side.

How to come out of the pose:
Extend both legs and take a few breaths before practicing it on the opposite side.

Props (using props during Yin practice helps you to be more comfortable in each pose):
Yoga mat and a blanket.
Timer and soothing/relaxing music. You can also practice in silence.

Contraindications:  
Avoid if you have an injured knee or sciatica.
If you have any back disorders do not let your spine round. 
Always check with your healthcare practitioner before adding any new exercise.

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What is Yin Yoga? 
Yin Yoga has its roots in China, unlike the more popular and active yoga practices, that originated in India. It was founded on the Taoist theory of yin and yang – opposite concepts that, together, represent balance. 

There are around 20 classic poses (plus their variations) in Yin Yoga. Yin postures are primarily passive in nature and mostly performed while seated or in a reclining position. Yin poses are held anywhere from two minutes to five minutes (or even more) in order to target the body’s connective tissues, joints, and fascia rather than muscles. 

Yin Yoga Principles:
1. Find your comfortable edge in each pose, the place where you feel a sensation but not over-stretching, stabbing, or burning pain. Keep in mind that less is more. 
2. Remain still while in each pose. Focus on your breath, relax the muscles, and let the stretch go deeper into the connective tissues.
3. Hold each pose for a long time (2- 5 minutes), letting yourself open into the posture. Use a timer. 
4. Release each pose slowly and with care. Take your time when coming out of a pose - go nice and slow. 
5. Rest for 1 minute in between each pose to feel the after-effects.

Benefits of Yin Yoga:
Physical level - targets bones, release fascia and improves joint mobility. 
Emotional level - Yin Yoga is a quiet practice that is truly a meditative practice that calms the body and mind. Reduces anxiety and stress. 
Energetic level - the practice reconnects with its roots of Taoist yoga and uses the ancient map of the Meridians. The long holds in Yin restore harmony in the subtle body by targeting the channels that run through the connective tissues. Improves the flow of chi or prana and balances internal organs.