Practicing yoga regularly can be an influential part of treating hormonal imbalances. It has a stimulating effect on your endocrine system and can reduce stress, anxiety and tension, as well as rejuvenate your internal organs. Yin Yoga is based on the Yin Energy principle, which is subtle or slow. Yin Yoga is a restorative type of yoga using floor based poses that are held for a longer period, which slows down the mind and body, releases toxins, and brings you to a calm state.
This 30 minute Yin Yoga sequence will teach you simple, yet mindful poses that will stretch and align your body, increase flexibility and energize your organs while relaxing your mind.
Child’s Pose (Balasana)
Child’s Pose is one of the most common and most relaxing yoga poses. It is a resting pose that stretches the hips, thighs and ankles while calming and soothing the mind. It’s great for digestion, elongates the back and opens up the hips, and reminds you that resting is a good and necessary part of not only your yoga practice, but also your life.
- Start in a kneeling position
- Drop your butt to your heels
- Stretch your body down and forward
- Relax your arms and rest them on the floor, rest your stomach on top of your thighs, and rest your forehead on the floor
Rabbit Pose (Sasangasana)
Rabbit Pose lengthens the spine and stretches the back, arms, and shoulders while the throat lock of the pose activates the thyroid and parathyroid glands and can help relieve sinus problems. It has a relaxing effect on the nervous system and practicing it regularly can help with falling asleep more easily.
- From Child’s pose, hold onto your heels with your hands and pull your forehead towards your knees with the top of your head on the floor
- Inhale and lift your hips up towards the ceiling.
- Roll onto the crown of your head and press your forehead as close to your knees as possible
Caterpillar Pose (Marjaryasana)
Caterpillar Pose decompresses the spine and stretches the hamstrings. This pose releases tension and stress in the deeper tissues of the back and abdomen while balancing your energy flow known as Prana.
- Sit up with legs in front of you
- Lift up and fold forward reaching for your feet
- Rest head on a block and release tension
Tip: Use an extra block to support the head if needed; for a deeper stretch, remove the block and bring head to your knees (for those of you who are very flexible!)
Square Pose With Forward Twists (Agnistambhasana)
The Square Pose is perhaps the strongest hip-opener in all of yoga. It’s also one of the most therapeutic. Hip opening can improve lower back pain, stabilize the body and correct posture. The hip joint is the largest joint in the human body. It carries a lot of physical and emotional stress. Opening the hips can release the tension and stress that is stuck and bring you to a calmer and more balanced state.
- In a seated position, bend your knees and let them fall away from each other
- Bring right shin parallel to the top of the floor and flex toes towards the knee
- Stack left shin on the right shin, flex left toes to the left knee
- Right ankle should be under the left knee and left ankle should be over the right knee
- Lengthen your spine and rotate your torso over to your left foot
- Move into a forward fold
- Nuzzle your right elbow into the ball of your foot and press your left palm into your right palm with your left elbow pointed up towards the sky, rotating to open up your chest and spine
- Hold this position
- Slowly lift up and return to center
- Repeat on the opposite side
Tip: Use blocks under each leg if needed for extra support
Supine Spinal Twists (Supta Matsyendrasana)
Twist poses are one of the most relaxing poses that stretch the muscles, preventing pains from yoga practice. They also help stimulate and detoxify upper body organs. Supine Spinal Twists are both stimulating and relaxing, releasing the lower back, opening tight shoulders, improving digestion, and calming the mind.
- Lie on your back
- Bend your knees with feet flat on the floor and knees pointing up toward the sky
- Open your arms into the shape of a “T”
- Move hips slightly to the right
- Drop both knees over to the left
- Either stack one leg on top of the other or, for a more intense stretch, wrap the right thigh over the left
- Try to keep right shoulder to the floor as much as possible
- Hold this position
- Repeat on the opposite side
Waterfall or Legs-Up-The-Wall Pose (Viparita Karani)
The Waterfall or Legs-Up-The-Wall Pose (depending on which variation you choose) is one of the most grounding and calming yoga poses. It relaxes the mind, body and nervous system and pacifies your arms and legs, giving you the opportunity to just breathe. This pose is an inversion, allowing blood to flow in the opposite direction, reversing the effects of gravity on your feet and legs and nourishing the endocrine system. Whenever you are feeling overwhelmed or stressed, practice this pose and feel yourself return to a calmer state.
- Either make your way up against the wall and let your heels lean against the wall or put a block underneath the hips and extend your legs straight up to the sky
- Relax your arms on the floor at your sides
- Relax your entire body and just breathe
Tip: If doing legs-up-the-wall, place a bolster or blanket underneath your hips and/or back to relieve any discomfort and allow your body to fully rest and relax
Corpse Pose (Savasana)
Corpse Pose, more commonly referred to as Savasana (pronounced SHA-VA-sana), is a meditative and restorative pose that is typically (but not always) practiced at the end of a yoga session. It is a key component of yoga practice and, no matter what style of yoga you are practicing, Savasana is almost always incorporated.
Savasana, while easy to perform, is often considered the most difficult to master. It requires less physical strength and flexibility but it challenges the mind to withdraw from the senses and remove external influences. It’s a time to completely relax, while channeling mental energy inward to restore and revitalize the body.
- Lie flat on the floor
- Turn palms up to the sky
- Let yourself relax
- Let go of any tension in any of your muscles from your head to your toes
- Let go fully
- Just breathe
This Yin Yoga Sequence For Hormonal Balance and Stress Relief came from YouTube (Yoga with Kassaundra)
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