Sebastian Brosche · 32 min · 1,466 words
Previously titled: 30 minutes of Yin
Hi guys, let's do about half an hour of yin. So grab your belt and lay down. Put the belt around your right foot, stretch your left leg out and grab anywhere on the belt. It doesn't really matter as long as you can stay here for a while.
So yin, which is the opposite of yang, means calm, cool and relaxed. So we're not going to use any force or increase our breath or pulse. Just gonna relax and let things happen by themselves. I'm just gonna talk in the beginning of every pose and then I'm gonna shut up.
So if this is too much, bend the knee and bend both knees. You can wrap the belt around your foot as many times as you need to wrap the belt around your hands like this. But every time you breathe out, try to let go and relax. Let your arms be as heavy as you can.
And instead of pulling with the biceps, just let the arms pull the leg down closer to your face. Breathe in, breathe out and relax. Last breath here. Release the belt, but now grab both belts with the right hand.
Either you bend the knee like this so the elbow supports the inside of your knee, or you can grab with both hands and let your leg fall out to the side. But don't fall all the way over to the side. Try to stay on your back and pull back with your left hand if you need to, or just hold with the right hand. But the inner thigh is our target here.
Gravity does the work, we try to relax and let it. And every time your thoughts run away with you, inhale and exhale. Every time you breathe out, try to let go of one tension, one gram of tension somewhere in your body. Last breath here.
It can be the face, or the hips, or the feet, shoulders, belly, head. Last breath here. Slowly pull your leg back up, grab with the left hand, move over, scoot over to the side and lay down on your left side. You can grab in two places, either you grab your foot, which is really intense, or you grab behind your head and lay your head down so your head is relaxing into your right.
And twisting from the elbow. If you're holding your foot, just hold there for a few more breaths and then you let go into a easier twist. Feel your right side and your right waist. Don't push your right shoulder blade down to the ground, but let it fall down.
If you want leverage, just straighten the right arm. If you want to give yourself a nice little adjustment, place your right thumb in the top of your right thigh and roll your thigh away from you. You will feel a lengthening in the lower back, where your shoulders are really stiff. Another variation is grabbing the belt with the right hand and placing the belt behind your head for a more intense twist and a more hamstring stretch.
One more breath here. And get the foot back up to the ceiling. Just one little bit intense one. Just pull your face up and count to three.
And release the foot from the belt. Lay the belt to the side for now. Place your feet together. Let your knees fall out to the side.
Let your breath become a nice soundtrack for this yin class. Grab your legs and rock up to seated. We're going to do the whole right side first. So right leg in front, left leg back.
Place your hands on the leg or in front of the leg or anywhere you want. But watch out for the right knee. Don't hurt your knee. Try to stretch the outside of your right hip instead.
This is going to take you quite some time. So try to find a very relaxed position. And thank yourself for taking the time to do this. We're halfway through so if you want more, pull your right foot back a bit.
And then you can do the square of your hips so that you're on top of your right leg. Slowly move back to a seated position. Stretching the right leg out. Grab your belt again.
Wrap the belt around the foot. Your left foot can be anywhere. It can be out to the side, bent, standing on the floor, whatever you like. Try to move forward.
Pull yourself forward first. And then let gravity take over. And pull yourself down. If you have to click pause and get a pillow to place under your chest to be comfortable, a pillow or five, please do.
Try to get super comfy. No stress, no time limit and no goal. Just pure relaxation. Breathe in, breathe out, relax.
Let go. We're doing this to counter the bad effects that sparring has on us and enhance the positive aspects of Digits. Slowly get back up. We're actually going to do one standing pose.
So just place your feet on the floor, interlace your arms and dingle-dangle forward. Whatever your body feels like here, don't resist. Let it do that if your arms float down or if your feet turn out or you want to lean back. Do whatever you feel like.
Just being upside down with our hips over our head has numerous benefits. So just don't try to add anything extra to it right now. Breathe in, outside out. Sit down slowly.
Grab your belt again. Let's do the second side. Left foot belt. Bend both knees or stretch them out or somewhere in the middle.
If you need to adjust, adjust. One more breath. Let go of the belt. Grab the belt with the left hand.
You can either bend the knee or stretch your leg out to the side. If your foot is touching the wall like mine is doing, it might be very nice so that you can relax a bit extra. Try to sink into the wall with the foot. Otherwise you can always put something under your leg if the sensation is too intense.
The simplest way is to relax the belt a little bit so that the foot moves away from you. Usually helps. Breathe in and breathe out. Simple as that.
If you like grabbing with the right hand too behind your head. More intense maybe feels good. One more breath. Get the foot back up.
Scoot your hips over to the left. Grab with your right hand. Either grab your right foot with the left hand or just place the hand behind your head. Twist.
Look for any unconscious tension. Bring some awareness into that part of your body. One more breath. Left foot back up.
Grab the belt and pull yourself up. Count to three. Let the belt go. Place the feet together again.
If you want you can grab your ankles. Let the weight of the hands and arms open your inner thigh. This one is obviously called butterfly guard stretch. Rock back up to seated.
Belt around your left foot. Right foot can be anywhere. Pull yourself forward first and then with each exhale relax. If you feel you are gripping too hard let go of the belt and place the hands in the ground instead.
Inhale and sigh it out. Exhale. Inhale and sigh it out. One more breath.
And slowly get back up. Left leg forward right leg back. Inhale and sigh it out. Exhale.
Inhale and sigh it out. Try not biting your teeth or wrinkling your forehead. Halfway through you can make it more intense if you want to. Pulling the left foot back.
Squaring off your hips. If it's too much for the knee go back. Inhale and sigh it out. Inhale and sigh it out.
One more breath. And move back to seated. Let your knees go a bit from side to side. Lay down on your backs.
Place your hands under your hips and just stay with the feet up. If you are close to a wall then just move to the wall and place your feet up the wall. If you want even more then get your feet back over your head. We are going to stay here for a little while.
Inhale and sigh it out. Inhale and sigh it out. And slowly roll down to your back. Move away from the wall.
If you need to grab your belt you can do so. Otherwise just grab your feet. Grab it with your fingers but relax your elbows down. You can stay in this pose for as long as you like.
Inhale and sigh it out.
This is the transcript. Become a member to watch the video.
Watch now →.avif)