Yin Yoga Sequence: 60 Minute Up-the-Wall Sequence

I’m all about experiencing life from different perspectives and trying new things, and I recently I realised that I have never taught a wall class before. I like the idea of using the wall for support and creating a different experience for students. There are several metaphors within this that I feel can mirror everyday life.

How well can you receive support? How well can you deal with change? How does it feel to do something different? And on and on and on…

I’m continually looking for ways to be creative and different in my Yin classes, as well as to hold a space that will allow students to realise insights about themselves and to reconnect.

You can read all about this for context in my philosophy post, here.

Sequence (*Have two bolsters handy. Keep one bolster up against the wall for the whole practice to use for the poses on the wall. Keep one on the side for the poses that come away from the wall)

  1. Legs up the wall – (5 minutes) > Counter – Straighten legs and lean back on hands. Place feet flat on ground and sway hips side to side.
  2. Stirrup pose (Happy baby) – (3 minutes) > Transition by turning onto side, pause for 5 breaths, then roll over onto belly.
  3. Sphinx pose (Knees on bolster with feet up against wall, together or apart) – (4 minutes) > Counter pose – Rest forehead on hands.
  4. Spinal Twist (R) – (4 minutes)
  5. Spinal Twist (L) – (4 minutes)
  6. Sphinx pose (4 minutes)
  7. Child’s pose (head facing away from the wall) – (5 minutes) > Counter – Tabletop. Cat-Cow 5-6 breaths.
  8. Squat (Supported by sitting on bolster, relax arms on lap, sit up straight or slightly bow head forward) – (4 minutes)
  9. Dangling (Can use wall for support or stand slightly away from the wall) – (3 minutes)
  10. Squat (Supported by sitting on bolster, relax arms on lap, sit up straight or slightly bow head forward) – (4 minutes)
  11. Dangling (Can use wall for support or stand slightly away from the wall) – (3 minutes)
  12. Meditation (Sit on bolster up against the wall) – (5 minutes)
  13. Savasana (10 minutes)
  14. *Allow 3-4 minutes for transitions

You can Yin with me at the following places:

Saturdays
Connect the Dots Oatley 9:00am

Sundays
Connect the Dots Oatley 4:00pm

Plus covers at The Loft Pilates and BarreHYA Yoga and HYA Yoga Cronulla

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