sequence

It's been a while since I've posted a sequence! I've been using variations of this sequence as conditioning to prepare for performing floorwork for bellydance. It's also a great sequence to help prepare for big yoga poses like Eka Pada Rajakapotasana or Urdvha Danurasana,

It might seem odd to start with the Yin, because standard fitness advice warns against "stretching cold." However, it is a good way to check in with what your natural range of motion is like at the beginning of a practice, and it is perfectly safe and healthy to gently stress your joints without any "warm-up." That being said, it is only safe and healthy provided that you do not strain yourself. Be sure to use props and support as needed so that you can relax as much as possible as you're approaching these deep stretches. It's normal to feel a little stiff and vulnerable coming out of yin poses, so please take your time and move slowly as you proceed to the Yang portion. The Yang portion will help tone your quads and core, create flexibility in the spine, and warm up your whole body for whatever movement you want to follow it with!

Just after I finished teacher training in 2008, I pulled my sacro-illiac joint out of alignment. Ever since that happened, my SI joint has been problematic. It's not necessarily painful, but I do need to take extra care of that area. Now that I've been incorporating more yin into my practice, my SI has stopped giving me grief, and in in general, my lower back and hips feel really good! This initially was surprising to me, because I didn't expect that doing a different style of yoga would effect my flexibility and general well-being so much.

Yin yoga is a beautiful practice that involves holding poses for several minutes at a time to gently stress the connective tissue (ligaments and fascia) to create and maintain range of motion in the joints, especially the back and hips. It is a wonderful complement to "yang" excercise (vinyasa or hatha yoga, weight training, cardio, etc.) that strengthen muscles to stabilize the joints. It also works under the same principles of acupuncture by stimulating various energy lines in the body.

Here's a short Yin sequence that I've found helpful for my SI issues, and may also be helpful for general low-back pain. Obviously, if you're in pain, I recommend seeing a doctor, and following his or her advice. Can I say it again? YOGA TEACHERS ARE NOT DOCTORS. I can't diagnose you and I can't cure you, and I certainly can't do it over the internet. So, while this practice has been extremely helpful to me, please be wise and trust your body's knowledge. If something hurts or otherwise doesn't feel right, please stop. It is straight-up stupid to hurt yourself doing yoga.

Thanks for bearing with me through that disclaimer. Onto the practice!

In this sequence, we do some forward bending, which makes space along the back side of the spine. then we take it in the other direction, backbending, which culminates in Saddle pose (aka supta virasana). This pose is my all-time favorite and is magic for putting SI back in alignment. Even if your SI is perfect, this is a great practice for the back, because it flexes and extends the spine equally.

Hold each of these for up to five minutes. If you're new to this kind of practice, start with holding no more than two minutes.

Child's Pose, knees wide arms overhead
Butterfly
Dragonfly
Caterpillar
Sleeping Swan (4 min) and Swan (1 min) -- This is awesome for SI issues. It counteracts any chronic tightness in the piriformis (outer hip) which can pull the sacrum out of alignment. Coming up to high swan is the introduction to backward bending in this practice, so be gentle here.
Locust hold for 5 breaths, 2x, rest in between
Sphinx/Seal
½ Saddle (Saddle with one leg straight)
Saddle
Savasana

It's been a long time since I worked a 9 to 5 type job, but when I did, I had a little routine I used throughout the day to keep me feeling well and alert. You're probably sitting at a computer right now, so let's do it! Ready?

OK first, take a big drink of water and take a one-minute walk. If you don't have a glass of water at your desk, you can take a walk to the water fountain. As you walk, mentally abandon whatever it was you were doing and give yourself permission to take five minutes for yourself.

I'll wait here.

OK, great!

Take off your shoes. Wiggle your toes.

Now stand with your feet hip-width apart in tadasana (mountain pose). Lift and spread your toes, inhale and press into your feet to grow taller, as you exhale, relax your shoulders down away from your ears.

Now pick one or more of these to do:

Stress-Busting Side Bend
Next inhale, reach your arms overhead. Hold your left wrist in your right hand, and as you exhale, reach through your arms and bend to your right side. Keep pressing down through your left foot and keep your left ear to your arm. Hold for about three breaths, and repeat to the other side, switching your grip.

Desk-ward Facing Dog
Take your fingertips to your desk and walk yourself back so you're folded in an L-shape. Look at your feet and make sure they're still hip-width apart and parallel. Bend your knees and point your tailbone to the sky. Press your thighs back and apart to straighten your legs. Let your heart relax towards the floor and gently pull the desk towards you to bring your shoulder blades down your back. Hold for five breaths and then walk back up to standing.

Un-Sloucher for Shoulders
Standing in tadasana, clasp your hands together behind your back. Bend your elbows and take your fists to one side of your waist. Roll your shoulders away from your ears and squeeze your elbows together for three breaths. Repeat to other side. With your fists behind your back, squeeze your elbows together, and then straighten your arms to expand your chest. You can look up slightly. Three more breaths and release.

Nicely done. Now come back to your seat.

Snuggle your sitting bones into your chair, and as you inhale, grow a little taller. Relax your hands on your lap. Close your eyes, and take five nice long breaths through the nose, matching the length of your inhale with the length of your exhale. If you're feeling especially stressed, exhale for two counts longer than your inhale. Notice the pause between the exhale and inhale, and know that you can visit that place of stillness and quiet anytime just by watching your breath.

Blink your eyes open. Take another big drink of water, and get back to work!

Repeat as needed.

Don't forget to put your shoes back on ( ;