(Photo: Calin Van Paris/Canva)
The holiday season is often packed with social gatherings and end-of-year busyness—but, paradoxically, the beginning of winter is an invitation to turn inward. Fortunately, yin yoga can help you do exactly. This short yin yoga for the winter solstice practice invites you to honor the longest night of the year and open yourself to the quiet possibility of a new start.
By allowing yourself to settle into long-held poses, you’ll sink into the solstice mindset of rest, reflection, and rebirth. This practice includes options to make your practice more supported and similar to restorative yoga. It also features abbreviated holds of 1-2 minutes, but feel free to extend your holds to 5 minutes or longer. The goal is a slow, luxurious practice, so take your time.
Winter Solstice Yin Yoga
You’ll need two blocks (or block-like props, such as a rolled blanket or small stack of books) and a bolster or pillow.
Caterpillar Pose
Begin in Caterpillar Pose. Extend your legs straight in front of you with your blocks, bolster, or other supportive props close by. Hinge forward, leading with your chest, and allow your spine to round and your head to get heavy.
Feel free to arrange your props in any way that you’d like for extra support. You can lean the short end of the bolster against the mat and rest your forehead against it to relieve strain in your neck and upper back.
Or you can rest the bolster on your legs and use it as support for your chest and head.
Do nothing here, simply allowing the upper body to round forward. Stay here for 1 minute.
Supported Deer Pose
When you’re ready, plant your hands and slowly lift your chest. Pause here. Bend your right knee and bring your right thigh in front of you. Bend your left knee and bring your left thigh just behind your right foot. Both knees will be bent approximately 90 degrees. Start to walk your hands toward your right as you lean forward in Deer Pose.
Stay here or, for a more supported experience, bring your bolster or pillow lengthwise so the short end is next to your right hip. Inhale as you lengthen your spine, exhale as you begin to twist toward your right and gently lower yourself onto your prop. Stay here for 2-3 minutes.
Windshield Wipers
Place your palms on the floor behind you, lean back, and windshield wiper your legs from side to side.
Dragonfly Pose
Guide your legs straight and out to the sides in whats known as Dragonfly or Straddle Pose. Bring your props in front of you, rock forward on your sit bones, and begin to bow your chest toward the ground. Rest your body on your props. Stay here for 2-3 minutes.
Deer Pose
Bring your left leg in front of you and your right leg behind you, bending both knees at about 90 degrees for Dragonfly or Straddle on the other side.
Bring your supportive bolster or pillow to your left hand side. Inhale as you lift through the spine, and exhale as you begin to twist toward your left. Gently lower yourself toward the earth, resting your body on your prop. Stay here for 2-3 minutes.
Windshield Wipers
Place your palms on the floor behind you, lean back, and windshield wiper your legs from side to side.
Savasana
Take your time as you let yourself settle onto your back body in Savasana. Feel free to bring a bolster or pillow beneath your legs or backs of knees, or drape a blanket over you for extra coziness. Stay here for 3-5 minutes.
Closing
Enjoy a full-body stretch before rolling onto your side in a fetal position and slowly pressing yourself up and taking a comfortable seat. Bring your hands together at heart center and thank yourself for showing up on your mat today. Enjoy a quiet, intentional winter solstice.
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