Starting from a seated position, bring the soles of your feet together in front of you. Instead of pulling your heels closer to you see if you can leave a big diamond shape so your feet are further away.


From here we are allowing ourselves to round our spine forward as we come into the pose. Your head may hang, if comfortable for your neck. It may rest on a block or you may just hold it neutral.

To exit the pose use your arms to assist you to roll slowly up. Use your hands to bring your knees back together. You can then take some movement or come straight to your back to rest.

Physical Benefits:


  • Stretch the lower back

  • Stretch the inner and/or backs legs

  • Nourish the kidneys

Contraindications: Lower back injury or sciatica (elevate the hips or avoid), neck injury (hold head neutral and don't drop the head), sore knees & hips (use support under knees as necessary).

Props: Bolster and/or block (as needed)

Important: In your Yin Yoga practice it is extremely important to listen to your own body. Within some of these poses you may experience discomfort, but we are NOT looking for pain. If you have an injury, be sure not to push yourself. If you feel any pain or pinching, back off out of the pose or try something else.

Make sure you move in and out of these poses slowly and mindfully. Give your body time to understand the changes that are occurring and make sure you rest between poses so that your body can reset.

While each pose does list suggestions for props and the known contraindications, your body is unique. It is your responsibility to keep yourself safe in your yoga practice ❤