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Given the headlines and holidays and flu and frenzy and annoyingly long, dark nights we’re all experiencing recently, it could actually be easy to think about a Yin Yoga practice of quiet give up to be the final thing you might have the time or patience to try.

That’s how you realize Yin Yoga is strictly what you would like.

Yin Yoga asks you to toe the road along with your threshold for intensity and remain there, without flinching or shrinking or forcing yourself past it, in stillness and quiet acceptance.

For must of us, the physical practice is the simple part. The true challenge of Yin isn’t the actual stretch. It’s the sitting still part. With that comes learning to quiet your thoughts and never create much more resistance to what’s happening—or not happening—in your current circumstances, in each your body or your mind. That’s the true takeaway of this seemingly easy, though difficult, practice.

What you are taking away from Yin is the psychological steadiness to make it through the challenge of every unexpected or unwanted moment in life. Right now of 12 months, with darkness encroaching on our days and despondency not far behind, now we have the choice to succumb to overwhelm or we will pause and are available back to ourselves to fortify before facing one other moment. That is mirrored within the traditions behind the winter solstice on December 21, which marks the longest night of the 12 months. As we sit in stillness and acceptance of what’s, we allow space for all that’s yet to be.

(Photo: Andrew Clark)

Sukhasana (Easy Seat)

Start in a snug, cross-legged Easy Seat. Take several long and relaxed breaths. Close your eyes and permit yourself to settle into the current moment. Once you might have arrived and feel centered, let’s begin.

See also Why Try Yin Yoga?

(Photo: Andrew Clark)

Caterpillar

From sitting cross-legged, extend your legs straight in front of you along with your feet together or hip-distance apart. In the event you experience tightness along the backs of your legs or your lower-back, you possibly can keep your knees bent, slide a rolled blanket beneath your knees, or sit on the sting of a folded blanket. Begin to lean forward, hinging at your hips to tilt your pelvis forward. Walk your hands forward until you reach your first sign of tension. You possibly can stay here or allow your back to round and bow your head forward to ask a deep stretch through the upper back, shoulders, and neck. Breathe into the back of your body, with a special deal with the low back and legs. Calm down your legs and find stillness. Breathe here for about 3 minutes.

To come back out of the pose, walk your hands in and press as much as an upright seat.

(Photo: Andrew Clark, Clothing: Calia)

Dragon Lunge

From sitting, make your technique to hands and knees along with your shoulders stacked over your wrists. Bring your left foot outside your left hand. Keep your hands beneath your shoulders on the mat or on blocks. Allow your hips to settle toward the mat and your chest to increase forward. Stay here or, if it feels appropriate to accentuate the stretch, lower onto your forearms. Breathe here for about 3 minutes.

To come back out of the pose, shift your hips back into hands and knees. Don’t forget to do the opposite side.

(Photo: (Photo: Andrew Clark; Clothing: Calia))

Child’s Pose

From hands and knees, bring your knees wider than your hips and sink your hips toward your heels. (In case your bum doesn’t touch your heels, you possibly can slide a rolled blanket between your heels and bum for support.) Find a snug arm position, whether you extend your arms forward or release them alongside your body. Calm down your neck and shoulders. Take a protracted exhale and find stillness. Breathe here for about 3 minutes.

To come back out of the pose, press into your hands and are available back to hands and knees.

(Photo: Andrew Clark; Clothing: Calia)

Supported Bridge

Lie in your back with a block, bolster, or a pair firm pillows nearby. Bend your knees and walk your feet toward you. Press into your feet to lift your hips and slide the block or other support under your sacrum, which is the bottom a part of your spine. Allow your weight to release into the prop. Make any adjustments so you discover a snug position. Rest your arms alongside your body, palms up or down. Stay here or straighten your legs so your heels move toward the far corners of the mat. If that feels too deep, come back to bent knees or try extending one leg at a time. Breathe here for about 3 minutes.

To come back out of the pose, draw your hands by your side and walk your feet back in in case your legs were straight. Press into your feet to lift your hips, slide the prop to the side, and slowly set your hips back down in your mat. Take a moment to envision in and ask what would feel good on your body at once and do this. Sometimes, drawing your knees into the chest feels instinctive but other times extending your legs in Savasana seems more fitting. Hearken to your body.

(Photo: Andrew Clark)

Glad Baby or Knees-to-Chest Pose

From lying in your back, draw your knees into your chest and hold onto your shins or the backs of your thighs. Do what feels good in your body, perhaps slowly rocking backward and forward or making small circles along with your lower back. Come back to stillness and stay here or move into Glad Baby by bringing your ankles over your knees and allowing your knees to fall wide. Bring your hands to the outer edges of your feet or in your calves. Stay here for 1-2 minutes or so long as you would like.

(Photo: Andrew Clark; Clothing: Calia)

Savasana

From Glad Baby, lower your legs to the mat and provides yourself any support that it is advisable feel comfortable, reminiscent of a rolled blanket beneath your knees. Come into stillness, release any lingering sensations out of your practice, and give up the burden of your body. Stay here so long as you would like.

This text has been updated. Originally published December 20, 2016.

About our contributor
Dani March is a Toronto-based yoga and meditation teacher.