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Yin Yoga Sequence: 75 Minute Grounding Sequence

A Yin Sequence for Teachers or Your Own Home Practice

Earth – Sky – Earth… I put these poses together in this order, to signify the journey of beginning at home on the Earth, face down, heart open towards her, then moving up towards the sky, and eventually coming back down to the ground, returning home, to Mother Earth.

During this sequence, I imagine and feel myself being completely supported by the Earth beneath me, allowing me to relax, soften and ground. I invite you to do the same, if this resonates with you.

Check out my 40 minute sequence here.

Check out my 20 minute sequence here.

Pose Time Modifications
Wide Knee Child’s w/ Twist

Right and Left sides

5 minutes (2.5 mins each side) Wide knee child’s with bolster in front.

Closed knee child’s

*Counter pose. Tabletop, straighten one leg at a time out behind. Cat-Cow 5 breaths
Sphinx 5 minutes Resting forehead on hands
Seal 2 minutes (or stay in Sphinx) Sphinx or resting forehead on hands
*Counter pose. Resting forehead on hands. Bend knees and sway hips side to side. 5 breaths
Anahatasana – Quarter dog variation

Right and Left

5 minutes (2.5 mins each side) Closed knee child’s.

Bolster underneath pelvis

*Counter pose. Tabletop, straighten one leg at a time out behind. Cat-Cow 5 breaths
Butterfly 5 minutes Stay seated. Half Butterfly with one leg straightened. Use blocks under knees.
*Counter pose. Straighten legs. Lean back on hands. Bend knees and have feet flat on ground. Sway hips side to side. 5 breaths
Butterfly with Eagle Arms

Right and left arms

4 minutes (2 mins each arm side) Stay seated. Half Butterfly with one leg straightened. Use blocks under knees.
*Counter pose. Straighten legs. Lean back on hands. Bend knees and have feet flat on ground. Sway hips side to side. Stretch arm out to sides, arm and shoulder circles. 5 breaths
Lateral Dragonfly

Right and Left

5 minutes (2.5 mins each side) One knee bent.

Use of bolster on top of leg.

*Counter pose. Lean back on hands. Bend knees and have feet flat on ground. Sway hips side to side. 3 breaths
Shoelaces

Right and Left

5 minutes (2.5 mins each side) Loose shoelaces.

Square pose. Use propping such as blanket under sit bones or between top knee and bottom leg.

*Counter pose. Bend knees and have feet flat on ground. Sway hips side to side. Straighten legs. 3 breaths.  
Caterpillar 5 minutes Stay seated. Use bolster vertically, fold forward onto bolster. Hug bolster. Bend knees, raise seat with folded blanket, bolster or block.
*Counter pose. Lean back on hands. Bend knees and have feet flat on ground. Sway hips side to side. 3 breaths  
Reclining Butterfly 5 minutes Bolster vertical from base of spine. Blocks under knees. Blanket under sit bones. Straighten legs.
*Counter pose. Bend knees and have feet flat on ground. Sway hips side to side. Straighten legs. 5 breaths  
Bananasana

Right and left sides.

5 minutes (2.5 mins each side) Keep arms resting on lap
*Counter pose. Savasana. 3 breaths.
Laying Spinal Twist

Right and Left sides

5 minutes (2.5 mins each side) Bolster or block under bottom knee or between knees.
*Counter pose. Savasana. 3 breaths  
Savasana 10 minutes Bolster under knees.

YIN WITH ME

🌀 Sutherland Yoga Women’s Circle – Last Sunday of each month @ 4:00pm (every second month) – Next circle is September 30th.
🌀 Connect The Dots Oatley – All other Sundays @ 4:00pm and every Saturday @ 9:00am
🌀 The Loft, Pilates and Barre – In September – Mondays and Thursday @ 7:30pm

🌀 Covers here and there at HYA YOGA

*Do you want an enhanced Yin Yoga experience? Check out my Reconnected Grounding Experience here.

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