13-minute yin yoga exercise to help you put yourself in the first place

“],” Filter “: {” Nextextions “:” img, blockquote, div “,” NextcontainSexceptions “:” IMG, Blockquote, A.BTN, AO-button “}}”>>>

Taking care of yourself is easy in theory, but giving priority to your well -being can be surprisingly difficult. Fortunately, recording a Yin yoga practice (even a short) in your routine self-care makes a little easier. As you probably heard, making your mat is already a victory. But allowing yourself to stay fully present during your practice, to act for your own breath and body for your own breath and body, is a profound act of everyday self -love.

This Yin Yoga series from teacher Taylor Lorenz Asks that you exhale deeply, let it all go and come on your mat for your own good. The postures of Yin Yoga have already been extended (think 3-5 minutes per pose), but if you have more time in your hands, you feel free to linger in one of these poses as long as you want.

13-minute yin yoga practice for self-care

This Yin Yoga series requires two blocks and an optional bolster (or a few stacked pillows) For extra support to let your body sink in the long -term postures.

Supported sitting bend

Sit on the short edge of your mat. Extend your legs straight in front of you and place 2 blocks (at any level) or a bolster between your legs. Switch your bottom a smaller further behind you so that your torso is moving forward. Let yourself go around again while leaning forward. You can let your chest rest and/or go on your props if you want. Stay here for 3 minutes.

Personnel

Lift your chest slowly away from the ground and stack your shoulders over your hips. Roll your shoulders up and back before you go back in the staff with your legs still straight in front of you. Stay here for 3 full breath cycles as a contra.

Leclined Butterfly

Move your props so that they are behind you. If you use blocks, position one block on the lowest setting lengthwise along the mat so that it is placed between your shoulder blades and the other block at average height horizontally over the mat to support your head. If you use a Bolster, place it so that it supports the length of your spine.

Lie on your props, bring the soles of your feet together to touch and drop your knees wide. Stay here for 3 minutes.

Supported bridge position

Carefully roll your props and remove them from the mat before you return to your back. Bend your knees, put your feet flat on the mat and let your knees rest against or near each other. Press your feet and lift your hips, place your block (on the lowest average height) or your bolster under your sacrum for supported bridge. Stay here for 2 full breath cycles.

Supported waterfall pose

Lead your feet up to heaven in waterfall pose, a detached variation of legs against the wall. Hold a generous bend in your knees. Stay here for 2 minutes.

Savasana

Bring your feet back to the floor, remove your plug and spray your legs and arms in Savasana. Stay here for 3 minutes.

Full Body Stretch

Bring your arms over your head and take a full body stretch, toes and fingertips that extend from each other. Stay here for 1-2 breath cycles, release and soften with an exhalation.

Fetal pose

Draw your knees in your chest and roll on your right side in the fetal pose. Pause here for 1-2 breaths.

Easy chair

When your exercise feels complete, push yourself in a comfortable chair. Take your hands to your heart center, bend your head and thank yourself for the appearance in this act of self -love.