Sleeping Swan

We’re going to begin this pose by coming into our DEER variation. From deer, before you fold forward, if you are able to keep your front leg’s hip and thigh grounded you may like to straighten your back leg behind you and then fold your upper body forward.


Try not to use any props under the hip. If the hip lifts, don’t go as far and keep the back knee bent.


To exit the pose you can either bring yourself up, bringing weight into your hands and bring yourself onto hands and knees, you can come into downward facing dog or you can lay on your back before repeating on the second side.

Physical Benefits:


  • Releases outer hips

  • Can stretch front of back leg’s hip & thigh

  • If upright, provides a backbend

Contraindications: knee issues, hip issues, lower back issues.

Props: bolsters and blocks 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 ❤