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Let your spine gently round as you fold forward over your legs, allowing the weight of your head and arms to melt toward the floor. Use a bolster or pillow under your chest if you need support. This pose targets the spine, hamstrings, and fascia along the back body. https://images.squarespace-cdn.com/content/v1/673d43cab8a1312dc13a3b3f/770cd5bf-8b95-457a-b225-b8c660b6cb32/Butterfly.png Blog - Safety Series - Yin Yoga: A Practice of Stillness, Healing, and Nervous System Nourishment - Butterfly Sit with the soles of your feet together and let your knees gently fall out to the sides, forming a diamond shape with your legs. Slide your feet forward slightly to create space in the groin. Allow your spine to round as you fold forward over your legs, resting your arms or head on a bolster or block if needed. Breathe into the inner thighs and lower back. https://images.squarespace-cdn.com/content/v1/673d43cab8a1312dc13a3b3f/64b127c9-2cd8-408b-a54b-b6c1f9a421e4/Swan.png Blog - Safety Series - Yin Yoga: A Practice of Stillness, Healing, and Nervous System Nourishment - Swan From all fours, bring your right knee forward behind your right wrist and extend your left leg straight back. Square your hips as much as possible. Prop up your chest with your hands or lower into a forward fold over a bolster. Swan works deeply into the hips, glutes, and piriformis. Repeat on the other side. https://images.squarespace-cdn.com/content/v1/673d43cab8a1312dc13a3b3f/b8a2fb7a-0eb6-4acf-967c-d5fcdcaabb91/Shoelace.png Blog - Safety Series - Yin Yoga: A Practice of Stillness, Healing, and Nervous System Nourishment - Shoelace Begin seated, cross your right knee over your left so both knees stack in the centre and your feet rest beside your hips. Sit tall or fold forward slowly, letting gravity deepen the hip stretch. Use a cushion or block under your hips if needed. Shoelace opens the outer hips, glutes, and lower back. Switch sides after a few minutes. https://images.squarespace-cdn.com/content/v1/673d43cab8a1312dc13a3b3f/7f6c6243-ea41-4981-8822-ece14e5f559f/Recline+twist.png Blog - Safety Series - Yin Yoga: A Practice of Stillness, Healing, and Nervous System Nourishment - Reclining Twist Lie on your back, draw your knees into your chest, then drop them slowly to one side while turning your head to the opposite side. Extend your arms out in a T-shape or cactus arms. Breathe deeply into the ribcage and belly. This pose gently wrings out the spine and massages the abdominal organs. https://images.squarespace-cdn.com/content/v1/673d43cab8a1312dc13a3b3f/8dc1ae58-9810-473c-bc2d-e676838cb9f5/twisted+roots.png Blog - Safety Series - Yin Yoga: A Practice of Stillness, Healing, and Nervous System Nourishment - Twisted Roots From lying on your back, cross your right leg over your left as if sitting in a chair. Then allow both legs to fall to the left while keeping the shoulders grounded. Your legs may wrap or simply rest stacked. Turn your head to the right for a deeper twist. Repeat on the other side. This variation brings more intensity to the spinal and sacral twist. https://images.squarespace-cdn.com/content/v1/673d43cab8a1312dc13a3b3f/2ebe266f-4e8e-4c64-b2f2-73ad4f3a94bc/Sphinx.png Blog - Safety Series - Yin Yoga: A Practice of Stillness, Healing, and Nervous System Nourishment - Sphinx Lie on your belly and prop yourself up on your forearms, elbows under shoulders. Keep your legs relaxed and slightly apart. Allow the belly to drop and the chest to open as you breathe into the lumbar spine. This gentle backbend nourishes the kidneys and stimulates the spine’s natural curves. https://images.squarespace-cdn.com/content/v1/673d43cab8a1312dc13a3b3f/be2e43e0-dd5d-4f2b-b4aa-bede87ffaf76/Supportive+Fish.png Blog - Safety Series - Yin Yoga: A Practice of Stillness, Healing, and Nervous System Nourishment - Supported Fish Place a bolster lengthwise under your spine (or a rolled blanket) so your chest opens and your head is supported. Let your legs rest long or bring the soles of your feet together (like butterfly pose) to open the hips. Rest your arms out to the sides, palms facing up. 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