Sitting with your relaxed legs straight in front of you take a deep breath in and sit up tall. On your exhale breath start to fold forward by hinging at the hips and then slowly allow your spine to round.


Your feet can be together, hip distance wide or even wider if you need extra space.

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

Physical Benefits:


  • Stretches lower back

  • Stretches backs of legs

  • Stretches neck (with head dropped)

  • Aids digestion (with belly compression)

  • Nourishes kidneys and adrenals

Contraindications: Lower back injury (elevate your hips as needed), neck injury (don't drop head).

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 ❤