(Photo: Calin Van Parijs/Canva)
The holidays are often filled with social gatherings and end-of-year hustle and bustle, but paradoxically, the start of winter is an invitation to turn inward. Fortunately, yin yoga can help you with this. This short yin yoga for the winter solstice practice invites you to honor the longest night of the year and open yourself to the quiet possibility of a new beginning.
By allowing yourself to hold long-held poses, you sink into the solstice mindset of rest, reflection and rebirth. This practice includes options to make your practice more supported and similar to restorative yoga. There are also reduced wait times of 1-2 minutes, but you can feel free to extend your wait times to 5 minutes or longer. The goal is a slow, luxurious exercise, so take your time.
Winter Solstice Yin Yoga
You will need two blocks (or block-like props, such as a rolled blanket or a small stack of books) and a pillow or pillow.
Caterpillar pose
Start in caterpillar position. Extend your legs straight out in front of you with your blocks, brace or other supporting aids close by. Hinge forward, leading with your chest, letting your spine round and your head become heavy.
Feel free to arrange your props in any way you like for extra support. You can lean the short end of the pillow against the mat and rest your forehead on it to relieve tension in your neck and upper back.
Or you can rest the bolster on your legs and use it as support for your chest and head.
Don’t do anything here, just let the upper body bend forward. Stay here for 1 minute.
Supported deer pose
When you’re ready, place your hands and slowly lift your chest. Pause here. Bend your right knee and bring your right thigh forward. Bend your left knee and bring your left thigh just behind your right foot. Both knees are bent approximately 90 degrees. Start walking your hands to the right as you lean forward into Deer Pose.
Stay here or, for a more supported experience, bring your pillow or cushion lengthwise so that the short end is next to your right hip. Inhale as you lengthen your spine, exhale as you begin to twist to the right and gently lower yourself onto your support. Stay here for 2-3 minutes.
Windshield wipers
Place your palms on the floor behind you, lean back and sweep your legs back and forth.
Dragonfly pose
Guide your legs straight and out to the sides in what is known as Dragonfly or Straddle Pose. Bring your props forward, rock forward on your sit bones and begin to arch your chest toward the floor. Rest your body on your props. Stay here for 2-3 minutes.
Deer posing
Bring your left leg in front of you and your right leg behind you, bending both knees about 90 degrees for Dragonfly or Straddle on the other side.
Bring your supportive pillow or pillow to your left side. Inhale as you rise through the spine, and exhale as you begin to rotate to the left. Gently lower yourself to the earth and rest your body on your support. Stay here for 2-3 minutes.
Windshield wipers
Place your palms on the floor behind you, lean back and sweep your legs back and forth.
Savasana
Take your time as you rest on your back body in Savasana. Feel free to bring a cushion or pillow under your legs or the back of your knees, or put a blanket over you for extra coziness. Stay here for 3-5 minutes.
Close
Enjoy a full-body stretch before rolling onto your side in a fetal position and slowly pushing yourself up into a comfortable chair. Bring your hands together in the heart center and thank yourself for showing up on your mat today. Enjoy a quiet, intentional winter solstice.
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