What are the complete set of Yin Yoga poses?

Yin Yoga is a form of exercise that has only started in the past two years. It originated in the United States. Now many women are crazy about yoga, but they don’t know much about Yin Yoga. In fact, Yin Yoga has many postures, which are very helpful for body exercise. Yin Yoga reduces the difficulty of movements to a great extent. Let me introduce to you the full set of Yin Yoga postures!

1. Half Butterfly: Reverse pose, practice on the opposite side

Command: Sit at a right angle, bend your left knee, press your left heel against the perineum, stretch your right foot to the right, support your body with your hands, inhale, raise your head, exhale, lean forward, and look towards your navel.

Note: Pull your abdomen in and arch your back. Stay here for 3-5 minutes. Inhale, and slowly straighten your body with your head; exhale, and relax your whole body.

Efficacy: It can stretch the muscles of the lower back very well; stimulate the liver, spleen meridian, kidney and bladder meridian; help digestion, help the urinary system, and the liver meridian, spleen meridian and kidney meridian passing through the inner side of the leg; it can also stretch the inner ligaments of the leg, stretch the entire spine and back, especially the ligaments of the back.

2. Cat Stretch (Melting Heart):

Command: Support your body with your hands, knees and insteps on the ground, inhale, push your hips up, exhale, bend your elbows, extend your arms forward, chin and chest on the ground,

Note: Thighs should be perpendicular to the ground. Maintain this position for 3 minutes.

Place your right ear on your right arm, inhale, lift your left arm and point it toward the ceiling, exhale, wrap your left arm around your back and grab the base of your right thigh, and look toward the ceiling. Note: Each time you exhale, stretch your left arm as far back as possible, and maintain this position for 1-3 minutes. Release your hands, inhale, return your left arm to the direction of the ceiling, exhale, lower your left arm, place your left ear on your left upper arm, and do the exercise on the opposite side. . . Exhale and lower your right arm.

Efficacy: stretches the upper and middle back, opens the shoulder joints, nourishes the heart, nourishes the spine, stimulates the bladder, as well as the meridians in the arms, especially the pericardium meridian, stimulates the muscle groups of the shoulder blades, and relieves pain in the shoulders and back.

3. Butterfly pose:

Command: Bend your knees, put the soles of your feet together, interlock your fingers and grasp your toes, raise your head and inhale, exhale, lean forward, and touch your toes with your forehead.

Note: Pull your abdomen in and arch your back. Stay here for 3-5 minutes. Inhale, and slowly lift your body up with your head. Exhale, release your hands, stretch your legs forward, shake, and relax.

Efficacy: stretches the spine and lower back, stretches the inner ligaments of the legs; effectively stimulates the adrenal glands and ovaries, and can also stimulate the liver meridian, spleen meridian and kidney meridian passing through the inner side of the legs and the bladder meridian in the lower back; it is very helpful for the urinary system, adjusts the abnormal menstrual period of women, and promotes blood circulation in the hip joint and pelvic cavity. Mainly helps the hips and lower back. Alleviate the suffering of women.

4. Sphinx & Seal Pose:

Command: Inhale, raise your head, exhale, lean forward to your limit, with your forearms touching the ground, and look straight ahead.

Note: Keep your upper arms perpendicular to the ground and your hip muscles tight. If you feel relaxed, inhale and stretch your arms, exhale, bend your spine, tilt your head back, and look toward the ceiling. Stay here for 3-20 minutes. Exhale, slowly lay your body flat, spread your hands on both sides of your body, put one side of your face on the ground, and relax your whole body.

Efficacy: Effectively squeeze and stimulate the lumbar muscles, adjust the spine, stimulate the bladder meridian and kidney meridian passing through the lower back and sacrum, the lung meridian and spleen meridian passing through the front of the legs, squeeze and stimulate the kidneys and adrenal glands. This movement can effectively relieve back pain. Tilt your head back to effectively stimulate the thyroid and parathyroid glands.

5. Dragonfly

Command: Open your legs to the sides, support your body with your hands, raise your head and inhale, exhale, lean forward, pull your abdomen in, arch your back, touch the ground with your forehead, and look towards your navel.

Note: Keep your knees straight. Stay here for 3-10 minutes. Inhale, move your head and body to slowly stand upright, exhale, stretch your legs forward, shake, and relax.

Effect: Gently opens the hip joint, perineum and ligaments on the back of the thigh, while opening the medial ligament of the knee joint. Stimulates the ovaries, as well as the bladder, lung, kidney, and gallbladder meridians in the back of the legs and lower back.

6. Shoelace style:

Command: Bend your knees, put your feet on the ground, cross your right leg and grab your left ankle, place your left foot on the outside of your right hip, grab your right ankle with your left hand, place your right foot on the outside of your left hip, grab both feet with both hands, raise your head and inhale, exhale, and lean forward.

Note: Do not let your buttocks leave the mat and arch your back. Stay here for 3-5 minutes. Inhale, move your head and body to slowly stand upright, exhale, stretch your legs forward, shake and relax.

Efficacy: Relax the hip joint, reduce back pressure, and relieve lower back pain; stretch the outer thigh, squeeze the inner thigh, and stimulate the liver meridian, kidney meridian, and gallbladder meridian.

There are about 20 complete sets of Yin Yoga tips. Due to space constraints, the editor will only introduce 6 of them. There are also square poses, ankle stretches, toe squats, swan poses, etc. It should be noted that if you want to practice Yin Yoga, it is best to practice in a regular and professional yoga studio. Yoga practice must also follow a step-by-step process.