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Caring for yourself is easy in theory, but actually prioritizing your well-being can be surprisingly tough. Fortunately, incorporating a yin yoga practice (even a short one) into your routine makes self-care a little simpler. As you’ve likely heard, making it to your mat is already a win. But allowing yourself to remain fully present throughout your practice, trading stress and future to-dos for your own breath and body, is a profound act of everyday self-love.
This yin yoga sequence from teacher Taylor Lorenz asks that you exhale deeply, let it all go, and arrive on your mat for your own sake. Yin yoga’s holds are already extended (think 3-5 minutes per pose) but should you have more time on your hands, feel free to linger in any of these poses for as long as you’d like.
13-Minute Yin Yoga Practice for Self-Care
This yin yoga sequence calls for two blocks and an optional bolster (or a couple of stacked pillows) for additional support to allow your body to sink into the long-held postures.
Supported Seated Forward Bend
Sit facing the short edge of your mat. Extend your legs straight in front of you and place 2 blocks (on any level) or a bolster between your legs. Shift your bottom a littler farther behind you so your torso moves forward. Let your back round as you lean forward. You can rest your chest and/or head on your props if you like. Stay here for 3 minutes.
Staff Pose
Slowly lift your chest away from the ground and stack your shoulders over your hips. Roll your shoulders up and back before settling back into Staff Pose with your legs still straight in front of you. Stay here for 3 full cycles of breath as a counterpose.
Reclined Butterfly
Move your props so they’re behind you. If using blocks, position one block on the lowest setting lengthwise along the mat so it lands between your shoulder blades and the other block on medium height placed horizontally across the mat to support your head. If using a bolster, position it so that it supports the length of your spine.
Lie down onto your props, bring the soles of your feet together to touch and allow your knees to fall wide. Stay here for 3 minutes.
Supported Bridge Pose
Gently roll off your props and remove them from the mat before returning to your back. Bend your knees, place your feet flat on the mat, and let your knees rest against or near one other. Press into your feet and lift your hips, placing your block (on the lowest medium height) or your bolster beneath your sacrum for Supported Bridge. Stay here for 2 full cycles of breath.
Supported Waterfall Pose
Guide your feet up toward the sky in Waterfall Pose, a freestanding variation of Legs Up the Wall. Keep a generous bend in your knees. Stay here for 2 minutes.
Savasana
Bring your feet back to the ground, remove your prop, and splay your legs and arms out in Savasana. Stay here for 3 minutes.
Full Body Stretch
Bring your arms over your head and take a full body stretch, toes and fingertips reaching away from each other. Stay here for 1-2 cycles of breath, releasing and softening with an exhale.
Fetal Pose
Draw your knees into your chest and roll onto your right hand side in Fetal Pose. Pause here for 1-2 breaths.
Easy Seat
When your practice feels complete, push yourself up into a comfortable seat. Bring your hands to your heart center, bow your head, and thank yourself for showing up in this act of self-love.
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