Yin yoga for relaxed mornings

Morning do not have to feel rushed. With Yin Yoga you can start the day in a slower gear, give yourself permission to linger, breathe and carefully wake your body. This exercise helps to release the stiffness that can collect at night and at the same time brings calm and balance for your morning.

By passive clearance, Yin Yoga increases flexibility and encourages relaxation. In this 15-minute morning yoga series, every position is held for about a minute. If you have more time, you can extend the space to 3 minutes, which is more traditional in Yin Yoga – but less than that still enables you to feel the benefits.

15-minute yin yoga practice

No props are required, although a pillow or folded blanket can add comfort. Take your time, breathe deep and let this short exercise set the tone for a more grounded morning.

Reclined Butterfly Pose

Lie on your back. Bring the soles of your feet together and let your knees fall wide into a diamond shape. Rest a hand on your stomach and the other on your heart. Close your eyes and let your body settle in the floor. Breathe in your preview. Soft with every exhalation your jaw and relax your belly. Stay here 8 breaths, then pull your knees together and roll on your stomach.

Sphinx pose

Place your elbows under or something for your shoulders with your forearms on the floor in Sphinx Pose. Place your palms down or close your hands if it feels better. Let your hips and legs be heavy and broaden your feet to about shoulder width or more. Relax your belly and breathe in the front of your pelvis. Stay here 8 breaths and then release on your stomach.

Crocodile attitude

Stack your hands and let your forehead rest on it. Rest for a few breaths and feel the rebound of energy in your lower back after Sphinx Pose.

Reverse wipers

Bend your knees and gently swing on your legs on the side to massage your hips and low backs.

Child’s pose

Press and on hands and knees. Put your hips back on your heels with your knees hip width apart in the child’s pose. Let your forehead and palms rest on the floor. Stay here 5 breaths.

Caterpillar

Sit down with your legs extended. Optionally you can be on a pillow or folded blanket for extra support. Fold forward and let your hands rest on your shins, ankles or feet. Let your head hang heavily and your shoulders all around. Feel the piece in your spine and the back of your legs.

Stay here 8 breaths. Stand up slowly and remove your pillow.

Full Body Stretch

Go back on the floor. Extend your legs for a long time and connect your fingers. Press your palms above you and extend from your feet.

Posing knees-to-cuts

Then curl into a ball, hug your knees and extend your spine.

Figure 4 Posing

Put your feet on the floor. Just cross your right over your left knee in Figure 4 Pose. You can choose to stay here, or for a deeper stretch pull your left knee to your chest, click around the back of your left or for the tibia. Feel the piece in your right outer hip. Stay here 8 breaths.

Let go and change.

Then lie on your back. Extend your legs for a long time, interlac your fingers and reach over your head. Stretch your arms and legs in opposite directions.

Take a deep breath, then release and curls in a ball, hugs your knees.

Happy Baby Pose

As you hug your knees, reach down to hold the bottoms of your feet. Turn the soles of your feet up to heaven in happy baby. Let your head rest on the floor. Feel the piece in your hips and low back. Stay 5 breaths and then release your legs.

Wipers

Lay your feet wide on the mat, knees bent. Spread your arms to the sides. Let both knees fall to the right and then to the left.

Go from left to right and turn your gaze opposite your knees every time. Continue for 10-12 breathing.

Spinal turn

Lie with your knees bent and feet hip width. Switch your hips slightly to the right and let both knees fall to the left. Turn your gaze well. Optionally, place your left hand on your right knee to anchor the legs. Breathe in your ribs and waist. Stay here 8 breaths.

Return to the middle, switch your hips on the left and let your knees fall to the right. Optionally place your right hand on your left knee for extra support. Stay here 8 breaths.

Fetal pose

Roll on your right and peace in the fetal position. Pause here and notice the rebound of your turn.

Sitting side

Sit upright in a crossed position. Breathe in and wipe your arms straight above the head. Breathe out and bend to your right, reach up and again to extend your side body. Move with the pace of your own breathing.

Inhale back to the middle and breath, repeat to the left.

Sitting turn

Inhale arms up and breathe, take a sitting twist on your right side.

Inhale back to the middle, reach up and breathe, turn to the left.

Simple pose

Return to the middle and bring your palms together for your heart. Take a final breath of gratitude, enjoy this time of slowing down, coordinating and taking care of your body and mind. Enjoy this calm, grounded energy while you enter your day.