The practice of yin yoga is step-by-step with breathing. It is recommended that novice babies use natural breathing to focus on their own feelings and relieve anxiety.
1. baby
Open your knees to the sides, bring your big toes together, and place your hips on your heels. Extend your hands fully forward, keeping your back straight and your forehead lightly touching the mat.
Relieve the pain in the lower back due to daily spinal compression and bring in breathing: Inhale to both sides of the lumbar spine, the lower back will expand to both sides obviously, and exhale to restore. Hold for 10-15 deep, long breaths.
2. Sitting forward bend
Enter at a right angle, feet hip-width apart, knees toward the second toe, and feet hooked back.
When inhaling, lift your hands to the top of your head through both sides of your body, exhale and fold your upper body forward and down (babies who are too tense on the back of their legs can bend their knees to complete it) Hold here for 10-15 breaths, and strengthen hooking and breathing when exhaling. Relax when breathing.
3. sitting angle
Enter in a right-angle sitting position, open your legs to the sides with a set of breaths, and use your hands to assist the gluteal muscles and the ischium vertically downward.
With the inhalation, raise the hands above the head to lengthen the side waist and lengthen the spine, and exhale to fold the body forward and downward with the hands.
You can bend your elbows and forearms to support downwards, and you can also use yoga block pillows, etc., to assist your body in a more relaxed state.
4. Single-Leg Back Stretch
Enter at a right angle.
Take the legend: keep the right leg, bend the knee of the left leg, and spread the knee outward, the sole of the left foot falls on the inner thigh of the right leg, inhale and extend the hands to the top of the head through the side of the body, exhale and fold the body forward and downward with the hands.
It should be noted that when the asana is completed, our upper body is located on the inner side of the right leg, and both sides of the waist are extended evenly. The awareness is more focused on the stretch on the back of the right leg. Hold for 1-2min.
5. Supine stretch with hands and toes
Enter in the supine mountain pose, lift one leg up with inhalation, and find the direction of the ceiling with the soles of the feet (for difficult babies, bend their knees to complete).
This can be done with the help of a stretch belt. Hold one side for 10-15 breaths and alternate the opposite side.
6. Supine beam angle
Lie on your back and enter the mountain pose, with your legs bent and your knees abducted, and the soles of your feet as close to the perineum as possible relative to the heels. Here, gently lift the pubic bone to avoid the pressure on the lumbar spine caused by the forward pelvic tilt. You can practice abdominal breathing with your palms above the navel.
While opening the hips, the lymphatic toxins are eliminated, the breathing is gradually elongated as much as possible, and the upper body is completely relaxed for 1-2 minutes.