Yin yoga to help you feel calm and grounded

This Yin Yoga practice focuses on poses that help you feel more well -founded and connected to yourself. It also draws your attention to the root chakra, or MuladharaLocated at the base of the spine and releases tension in the lower body, including the hips, thighs, even the ankles and feet. Much of our work with the root chakra relates to a sense of safety, security, connectedness and abundance. In essence, this Yin -Yoga for root chakra help to relax the physical body so that we can get more in the emotional body.

See the root chakra as a theme for introspection, regardless of whether you understand or believe the energetics behind them. According to yoga silosophy, the root chakra relates to our sense of safety, safety and grounding. It is essentially our connection with the physical world.

An underactive root chakra can present itself as slow and insecure. You might experience a fear of desolation or the feeling that you are always trying to fill a void. Conversely, if the root chakra is overactive, it can translate to let the ego take a little too much space and to be somewhat boasting. We want to find that Middenweg.

In Yin Yoga you try not to make the stretch super intense or to chase most sensation. You try to find a piece, relax in the pose as well as possible and let Gravity do the work for you while you let go in the pose for three to five minutes.

If you choose not to take the concept of the chakras literally, you can use the Yin Yoga class to make contact with yourself and ask, how safe do I feel in my daily life? How abundant do I feel? Do I have the feeling that I belong?

Yin Yoga for Grounding + Calming

Maybe you want a block or two in the area for this hour -long practice.

I also mention different sentences during the class – think of them as confirmations or mantras that you can repeat in silence. You don’t have to convince yourself that one of them is true for you. Your only task is to pay attention to your internal reactions and how the confirmations feel in your body. If one of these sentences gives you a tense or uncomfortable feeling, consider writing it down in your diary and to bring your consciousness on it later, so that you can explore whatever resistance.

Teen Squat

Come kneel on the mat, stop your toes and let your hips lean back on your heels. You may have to move the small toe aside to be more comfortable. Let your palms rest on your thighs. If you notice at some point that this is too intense or even painful, your hands walk further away from you and lean forward to take the pressure for a few breaths. This can be a pretty challenging pose, especially when you wear heels, but once you’re in it, it’s best to relax your shoulders, close your eyes and concentrate on your breathing.

Say to yourself: I am safe. Maybe you like to repeat ‘I’ internally while you inhale and, while you exhale, ‘safe’, as if you are breathing the mantra.

Come out of the pose: Rock your weight forward on your palms, loosen your toes and bring a breath or two while you move your ankles and wiggle your toes.

Hero Pose with an ankle rack

Go to a single rack, point your toes right back and bring your hips to sit on your heels again. This time you start walking with your hands behind you. This may be more than enough if your ankles are tight so that you can stay here. Or try to curl and stop the cum under a little curl and to see if you can lift your knees and shine a bit of the mat in a nice piece along the front of your feet and ankles. Sit for a long time and find your breath.

Say to yourself: There is enough for everyone, including me.

Come out of the pose: Let your shins back to the mat.

Pose

Slide your ankles aside and lit your right shin parallel to the top of the mat. So your knee is in line with your hip and you want to bend your knee with a corner of about 90 degrees. Bend your foot.

Then line your left knee straight from your left hip and bend that knee in approximately a 90 -degree angle. You try to push your left ship down to the mat in internal rotation. For some people this piece can be intense. For others, maybe not. You can make this more intensively by bringing your hands behind you and leaning back a little while trying to ground your lefthip. Find your edge and breath deep. If your shoulders are tense, try to release.

Say to yourself: My friends and family love and support me.

Come out of the pose: If you leaned back, start walking with your hands and lift yourself up

Half -butterfly

Before entering this pose on the other side, take your right foot to your inner left thigh and set your left leg aside. Keep your hips forward and turn your chest more so that you look at your left leg. You want your left knee and toes to point up. Start initiating your forward fold here and keep your sit bones grounded. Pull your shoulder blades along your back, let your arms be heavy and come back to your breath. Maybe you take a block here or two under your forehead or chest. The longer you hold this pose, the more your body starts to open. Try not to force the piece in any way.

Say to yourself: all my needs are met.

Bring some weight back into your arms and slowly lift yourself up. Then come to Herten Pose on the other side. So your left shin is close to the front of your mat close to the front of your mat. Maybe you walk your hands behind you and lean back and find some silence.

Say to yourself: I take abundance in all areas of my life.

And then find half a butterfly on the other side.

Say to yourself: My needs are valid.

Come out of the pose: Slowly straighten your legs and take every movement that you feel here.

Dragon Pose

I like the blocks somewhere close to the top of the mat for this Yin Yoga -Pose. Get your right foot forward between your hands with your knee somewhere over the top of your ankle. Then straighten your hind leg.

You can hold here in Low Lunge, which is already a lot of intense, or you can intensify and take a quad rack by bending your left knee and holding your foot with your right palm in a twist. Draw your right shoulder down and away from your ear. Let your hips melt forward and down. Try to find silence in the pose.

Say to yourself: I can take care of myself.

Let go of your rear foot carefully if you hold it. Before you go to the other side, you come on your hands and knees and you might bring your hips back to your heels or move your hips next to each other. Then switch by by stepping your left foot forward and setting up in Dragon Pose.

Say to yourself: I give and receive right.

Come out of the pose: Come on hands and knees and move in any way that feels good.

Cat pulls its tail

Go to your back in the cat that pulls its tail, which combines a quad and a hamstring piece. Pull your right knee into your stomach, put it to the left in a turn. Then place your right leg straight on the floor and hold the tibia, ankle or foot and then pull your right shoulder blade on the floor. Your chest is still focused.

Stay here or bend your left knee and try to grab your left foot with your right hand in a shoulder sign. Keep trying to ground your right shoulder. This is a pretty intense pose.

Say to yourself: I trust the life process.

If you held your left foot, let it go slowly. Let it slowly relax and roll on your back. Then switch from lace.

Say to yourself: I am grounded and stable.

Savasana

Find your way to Savasana. Let yourself feel safe. No confirmation here. Just breathe.

Come out of the pose: Go in a way that feels good. Take the time while you slowly go to a chair. Close your eyes, extend your spine and your dedication to understand what you need more and in which ways this may be unbalanced or stuck. Thank you for practicing Yin Yoga for Root Chakra Balancing. I advise you to take your diary and note notes or insights or things that came during you during you this practice So you can explore it later. Thank you for practicing with me and I hope this brings you the grounding and calmness you need.