Starting in a seat, take your legs wide into a straddle position. Make sure you don’t push your legs too far, just let them go as wide as they comfortable go.


From here we are rounding our spine forward to make our way into a forward fold. Your head may hang, if comfortable for your neck. It may rest on a block or you may just hold it neutral.


It doesn’t matter how far you can go in this pose. Try not to push against resistance and support yourself with props as needed.

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

Physical Benefits:


  • Stretches lower back

  • Stretches inner & backs of legs

  • Stretches hips & groins

  • Nourishes kidneys and adrenals

Contraindications: Lower back injury or sciatica (elevate the hips as needed), neck injury (don't let head hang), injuries to inner knees or hamstrings (bring knees closer together).

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 ❤