From hands and knees keep your hips directly above your knees and to start to walk your hands and chest forward bringing your chest towards the floor and reaching your arms in front of you.


You can keep your arms straight in front or you can take them wider, or you can bend your elbows and take opposite hands to opposite elbows.


To exit the pose start to walk your hands and chest back up and either come to hands and knees to move a little, move onto your belly or take a few moments in child’s pose.

Physical Benefits:

  • Stretches chest      

  • Stretches neck & shoulders 

  • Opens heart space (front & back)

  • Mild backbend – upper & middle back

Contraindications: Neck and shoulder issues. Adjust the arms if you feel any tingling in the hands and/or fingers.

Useful Props: Bolster, blocks, blankets, towels.

Variation: This variation can be done with elbows on the ground or you can use a bolster underneath them for extra space.

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 ❤