DRAGONFLY

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

Benefits: 
Opens the low back, hips, groin, hamstrings, adductors (inner thighs), and knees.
Stimulates the reproductive and digestive organs. 
Increases circulation to the pelvic floor. 
Energizes the whole body. 

Affected meridians: 
Liver and Kidney, Urinary Bladder, and Spleen.

How to get into the pose: 
Sit up nice and tall with your legs straight out in front of you.
Bring your legs a comfortable distance apart.
Fold forward at the hips with your back straight (do not collapse into the diaphragm).
If you have any lower back disorders, don't allow the spine to round: keep the back as straight as possible.
Support your head with a prop or let the head hang forward. 
Keep the shoulders away from the ears. Soften the belly, chest and relax the facial muscles. 
Be still as possible. 
While in the pose: focus on your breath, inhaling and exhaling through the nose. Let gravity bring you deeper into the pose.

Duration:
Hold the pose for 2 - 5  minutes 

How to come out of the pose: 
Come out very slowly. Walk your hands in towards your body, bend your knees and use your hands to help guide your legs back together. Take a moment to rest and notice the energy flow in your legs. 

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. 
Blanket - sitting on the edge of a folded blanket will elevate your hips and tip your pelvis forward.
Small pillows under the knees for support if you are tight.
Bolster and block to support the upper body as you fold forward.  You can also use cushions from your couch and books if you do not have a bolster or blocks. 

Contraindications:
Dragonfly can aggravate sciatica.
If you have any lower back disorders keep the back as straight as possible.
Bend the knees a little bit if you are inflexible. Use small pillows under the knees.

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.