Yin Yoga Sequence For Winter

Winter is the most yin time of the year. It is a time to slow down, go within, hibernate, reflect and restore your energy.

This Yin Yoga sequence for winter will guide you to look within and reflect, as you nurture the buried seed lying dormant in the cold winter soil and that will sprout from the darkness in spring, blooming to full potential.

Winter is naturally a time where we want to eat warm nourishing foods. Foods that are black or dark are particularly supportive of the winter energy. For example: grapes, black berries, blueberries, eggplants, black rice, black beans, purple potatoes, plums, dark miso, etc

The element of winter is Water and it summons qualities like fluidity, yielding, adapting and being able to go with the flow. Water occupies all spaces and while it can be still and gentle, it can also have the power of a tsunami.

Just like the long winter nights are dark, the depth of Water is also dark and is connected to the unknown. During this practice, allow yourself to examine the darker places within you that may have been ignored, neglected or vacated.

The emotion of Water is fear. Fear of the unknown, fear of being still and of what we may encounter, material fears, etc. Take this moment to examine your fears, give them space to be expressed so that they can lose their grip on you.

Remember that Yin Yoga is a contemplative practice with long, passive holds. The times are simply a suggestion, feel free to exit the shape at any time. Practice within your body’s limitations.

Child Pose

3-5 min

A grounding and centering pose to start the practice.

Kneel on the floor, big toes touching, knees as wide as it is comfortable. Set up your bolster and block to support belly, chest and the right angle for your neck.

Relax the arms and ungrasp the fingers.

Rest in the introspective energy of the shape. Let each breath guide you deeper into your being.

Receive the invitation to relax into yourself. Breathe in and out effortlessly.

Rebound: Exit the pose gently and take 1 min or so to rebound, to observe your body’s response.

Half Frog/Sphinx Variations

3 min

Lie on your belly. Bend the right leg and slide it out to the side towards your right shoulder, until you experience sensations in the right inner thigh.

I am giving 3 options here depending on how you respond to the spinal compression. No option is better than the other, you simply want to find the right amount of sensations for your body around the kidneys area.

Option 1 (bottom image): You can stay low and rest your head on the back of your hands.

Option 2 (middle image) : Come onto your forearms, adding a Sphinx.

Option 3 (top photo): Press onto your hands to come into a Seal.

You could pick one option and soften into it for the whole duration, you could stay in one pose most of the time and then explore another shape for the last few breaths or you could spend 1 min in each. Follow your own intuition.

Through the compression of the lower back, we are stimulating the Kidney meridian. Breathe into your kidneys to help nurture your kidney Jing, the ‘root of life’. Stress, caffeine, over committing, addictions, lack of sleep deplete our Jing, our energy levels. We are given a certain amount at birth and we can’t replenish it, we can only nurture it.

Rebound: Release the shape, rest and feel into the sensations that arise.

1-Knee Twist

3-5 min (or as long as your body tells you to stay here)

From your belly, slightly lift your chest up so that you can slide your left arm to your right side, perpendicular to the mat. Slowly roll onto your back while simultaneously bringing your right knee towards your left side into the 1-knee twist.

[Alternatively, start on your back, bring the right knee to your chest and exhale let the right knee roll to your left side.]

You might need to support the right knee with a block or bolster to ease the compression in the lower back.

Play with the height of your right leg until you find the correct intensity in the right outer hip and outer thigh.

The left arm could be spread out, in cactus shape or you might like to keep the hand on your belly to help you maintain the connection with your breath.

As you ease into the shape for a few minutes, you might like to reflect on how you feel when you navigate unchartered waters. Is there fear? Is there excitement? While fear is a natural response for our survival, a Water imbalance may cause us to be paralysed by fear or to completely disregard safety and be reckless. Fear depletes our Kidney Jing.

Repeat Half Frog/Sphinx variations and 1-Knee Twist on Left side

Caterpillar

3-5 min

Sit with your legs extended in front of you, exhale and begin to gently fold forward over your legs. Allow your chest to soften and release any tension in the neck or the jaw. Relax the shoulders and the arms.

Stay with your deep inhales and long exhales. Watch your breath undulate like little waves onto the shore. Let every out breath take you further within. Each breath cleansing, releasing.

Variations: if there is tightness in the hips and lower back, or if you have sciatica, you may prefer to sit on a blanket.

If you have a bulging disc in the lumbar spine or other lower back issues, be very mindful of the sensations in the lower back and do not push it. Place a blanket or your bolster under your knees. It may be better for you to not round the spine and keep it straight. One or two minutes in this pose may be sufficient for you. If you have tight hamstrings, place a rolled blanket under the knees.

Again, do what works for your body.

Exit the shape delicately on a inhale.

Savasana

Set yourself up for Savasasna, our final resting pose. Add any layer to stay warm, remove your glasses.

Exhale and yield the weight of your whole body into the earth and the deep waters below. Rest still, in total surrender, floating on an ocean of peace.

With your breath, embody the qualities of Water: fluid, effortless, occupy all the spaces within.

Be at home in the depth of your being. Welcome the innate knowing that arises from this place.

Let the long wintery nights ahead remind you that it is in the void of darkness that potential unfolds, life begins, healing takes place and dreams come to life.

Let me know how you go in the comments below.

Nadege Laure Journey Within – Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Nadege Laure Journey Within from any and all claims or causes of action, known or unknown, arising out of Nadege Laure Journey Within’s negligence