Zen out with this week’s 35 Minute Yin Yoga Sequence. In Week #9 of the Fab Frugal Fitness Series, we’re achieving the benefits of yoga without the huge expense.
We’ve teamed up with a variety of fitness experts to help us be our best selves this summer without breaking the bank. Sign up here to get the free (or inexpensive) featured workout every Thursday!
Things you’ll need: a timer, some chill music playing in the background, potentially a rolled up towel for modifications
Pose 1- Easy seat
Sit in a comfortable seat and close your eyes. If you find it hard to sit up straight, it may be helpful to place a block or a blanket under your sit bones. Set a timer for 5 minutes and just focus on your breathing. Label your breaths “inhale” and “exhale” in your mind to help keep thoughts from distracting you.
Pose 2- Toe Squat
Come to sit on your knees. Tuck your toes and begin to lower torso down to rest on your heels. If your toes are super tight and it is too uncomfortable to sit fully on your heels, feel free to raise your thighs higher. Set a timer for 5 minutes, close your eyes, and breathe into your toe stretch.
Pose 3- Seal
Lay on your stomach. Bring your hands towards your shoulders, but wider than your shoulder, and extend your arms straight out. Relax your head and neck. Be careful to not clench your glutes- keeping your glutes relaxed will protect your lower back. If this pose is too active and/or your arms tire, lower your forearms to the mat and take a sphinx pose instead. Set a timer for 5 minutes, close your eyes, and breathe into your lower back and arms.
Pose 4- Butterfly
Come to a seated position. Bring your feet together with your knees bent, creating a diamond shape with your legs. Hinging at your hips, begin to fold forward. When you can no longer fold forward with a straight back, curl your spine to release fully into the pose. A rolled-up towel can be placed on your feet to rest your head on if that makes this pose more comfortable. Set a timer for 5 minutes, close your eyes, and breathe into your hips.
Pose 5- Spinal Twist
Lay on the ground with your legs extended straight. Hug your right knee into your chest, your left leg extended straight still. Drape your right knee over to your left side body keeping your right shoulder onto the ground. If your knee does not touch the ground a rolled-up towel can be placed under your knee if that makes the pose more comfortable for you. Set a timer for 5 minutes, close your eyes, and breathe into your spine.
Once the time goes off, inhale your right leg back to center and then switch legs. Hug your left knee into your chest with the right extended straight out. Drape your left leg over your right-side body keeping your left shoulder onto the ground, again placing a towel under your knee if that adaptation makes the pose more comfortable. Set a timer for 5 minutes, close your eyes, and breathe into your spine.
Pose 6- Savasana
Lay on your back taking up as much space as you wish to. Set a timer for 5 minutes and close your eyes. Focus on your breathing. This pose is a beautiful practice of not chasing your thoughts. If a thought enters your mind, label it as a “thought” and let it go. If you have a serious case of monkey mind then label your breaths “inhale” and “exhale” in your mind to help keep thoughts from distracting you. When the timer goes off gently roll onto your right side. Then being mindful of your head and neck push yourself up to a seated position.
I’m a certified life coach and yoga teacher based in NYC. My coaching is done all online or over the phone so I can help people near and far (and so I can incorporate more self-care into my daily routine). I am an advocate for ending the stigma against those with mental illnesses. I promote alternative and traditional pathways to care. I believe that everyone, especially those dealing with stress/anxiety/other mental illness, can live a life full of happiness, peace and love.