Knee to Chest

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

Benefits: 
Reduces low back pain.
Massages abdomen and reproductive organs.
Improves digestion.
Gently opens the sacrum and stretches the lower back. 

Affected meridians: 
Intestine meridian. 
Urinary and bladder meridian. 

How to get into the pose: 
Lie on your back, knees bent, feet flat on the mat.
Draw your right knee to your chest. 
Interlace the fingers around the right shin. 
Keep the shoulders and back flat on the mat and broaden across the chest. 
Soften the shoulders and neck. Relax the facial muscles. 
Extend your left leg, or keep your left knee bent with your left foot flat on the mat. Whatever feels the most comfortable for you. 
Be as still as possible. 

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

How to come out of the pose: 
Come out very slowly. Extend both legs on the mat with your feet hip-width apart.  Take a moment to rest and notice the energy flow in your right leg. 

Repeat on the other side (Left knee to the chest) 

Props (using props during Yin practice helps you to be more comfortable in each pose):
Yoga mat or a blanket.
Timer and soothing/relaxing music. You can also practice in silence. 
Firm blanket under the head if you have any discomfort in your neck.
Eye pillow. 

Contraindications:
Advanced stages of pregnancy
High blood pressure
Neck pain
Slipped disc and sciatica

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.