From your back, bend your knees and bring them in towards your chest. Take each knee in each hand and separate your knees so they come wide of your torso. Your first option is to stay here. You may move on, keeping your knees bent but lifting your feet so they are above your knees and taking hold of the backs of your thighs.
If possible the final option is to reach up on the inner legs and take hold of either the inner or outer edges of your feet.
To exit the pose gently release your grip, bring your feet & knees back together and then find your resting pose.
Stretches lower back
Stretches inner & outer hips/groins
Decompress SI joint
Assists digestion (with compression of belly)
Contraindications: Don't go too deep if you have lower back issues and use support under your hips if needed.
Props: If you need support for your lower back you can use a bolster, blanket or towel underneath you for support. If you need support for your head and neck you can use a block underneath your head.
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 ❤