Yin Yoga is a slow-paced, meditative practice that focuses on holding passive poses for extended periods of time, typically between one to five minutes. Unlike more dynamic forms of yoga, Yin targets the deeper connective tissues, such as ligaments, joints, and fascia, rather than just the muscles. The long-held postures encourage the body to release tension, improve flexibility, and promote greater joint mobility.
Key to the practice is finding a sensation in the target area. Start from the full range and then reduce the sensation by 20-40%. My key mantra is: use the pose to get into the body, not the body to get into the pose.
The benefits of Yin Yoga go beyond physical flexibility. It’s a powerful way to calm the nervous system, reduce stress, and cultivate mental clarity. As the practice promotes relaxation in the body, it also offers the opportunity for emotional release and healing. Yin Yoga can be especially beneficial for individuals dealing with stress, anxiety, or chronic pain, as it helps to balance the body’s energy and create a sense of grounding. With its emphasis on stillness and mindfulness, Yin Yoga encourages practitioners to connect more deeply with themselves, both physically and emotionally, fostering a deep sense of peace and wellbeing.

Badukanasana
also known as Bound Angle Pose or Butterfly Pose, is a seated yoga posture that targets the hips, groin, and inner thighs. In this pose, you sit with your feet together and knees bent out to the sides, allowing the soles of the feet to touch each other. By gently folding forward from the hips, you deepen the stretch, releasing tension in the lower back and hips. Badukanasana helps improve flexibility in the groin area, encourages better posture, and promotes a sense of grounding and relaxation. It’s especially beneficial for those who sit for long periods, as it opens up the hip flexors and enhances circulation. Additionally, this pose encourages a sense of calm, making it an excellent choice for incorporating into a mindfulness or meditation practice.

Swan Pose
also known as Hamsasana or King Pigeon Pose, is a deep backbend and hip opener that stretches and strengthens the entire body. In this posture, you begin in a pigeon pose with one leg extended behind you and the other bent in front, while the chest and upper body gradually lift toward the sky.
This pose deeply stretches the hip flexors, quads, and glutes, while also opening the chest and shoulders. Swan Pose is particularly beneficial for improving spinal flexibility and posture, as the backbend encourages a natural curve in the spine. It also increases mobility in the hips, helping to relieve tension and tightness in the lower back.
Practicing Swan Pose can help release emotional stress, boost energy, and cultivate a deeper sense of openness, both physically and mentally. It’s a beautiful pose to incorporate into a flow or as part of a restorative practice.

Half Butterfly Pose
or Ardha Baddha Konasana, is a seated yoga pose that focuses on stretching the hamstrings, lower back, and hips. In this pose, one leg is extended straight in front of you, while the other leg is bent with the foot placed near the inner thigh, and the torso gently folds over the extended leg. This simple yet effective stretch targets the hamstrings, helping to release tension in the back of the thighs and improve flexibility. It also helps open the hips and lengthen the spine, promoting better posture and balance. The forward bend in Half Butterfly encourages deep relaxation, making it a great pose for stress relief and calming the nervous system.
Regular practice can improve flexibility, enhance circulation, and alleviate discomfort from prolonged sitting or activity, offering both physical and mental benefits. Practice the pose on each side and remember finding a sensation in the area you want to access rather than pain.

Waterfall Pose
The pose is a gentle inversion that involves lying on your back with your legs extended vertically up. You can use a wall, a tree or even your campervan when you travel. It can be supported by props, while your arms rest at your sides.
This restorative pose helps to reverse the effects of gravity, promoting circulation and reducing swelling in the legs and feet. By encouraging blood flow back toward the heart, Waterfall Pose can improve overall circulation and relieve tension in the lower body. It also calms the nervous system, reduces stress, and can help alleviate symptoms of anxiety and fatigue. As a mild inversion, it provides gentle relief for the spine and lower back while promoting deep relaxation and mental clarity. Ideal for winding down after a long day, Waterfall Pose is an accessible and rejuvenating posture with both physical and emotional benefits.
Give it a go, it's all really good fun with maximum health benefits. The worst that can happen is; you suddenly find yourself ultra relaxed.
Namaste, Alicja
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