Learn about yoga sequences and why they are important. There is quite a difference between Yin Yoga sequences and most other yoga sequences. In this article, we will explore these specifically for Yin Yoga.
Introduction
You finally decide that you need to improve your physical fitness. Next, you zero down to yoga as the practice that will help you achieve your fitness goals. Then, choose a suitable yoga style from the crowded and confusing landscape. The next step is to find a school that offers a sequence that meets your requirements.
As you can see, a lot of time and effort goes just into finding the right type of yoga for yourself, but the effort is worth the while because a well-chosen sequence can make your practice a safe and fulfilling endeavor.
What are Sequences in Yoga?
A yoga sequence is the grouping of poses in a particular order to create a flow that focuses on achieving specific results — such as relieving stress, opening up hips, prenatal health, etc. Creating a balanced, holistic yoga sequence is a skill perfected with practice.
Sequences will vary depending on the instructor and the style of yoga. It can also vary depending on the practice level of the participants and their age, health, and physical condition. Opening, warm-up, cool-down, and relaxation poses are part of most sequences.
Takeaway
When yoga poses are linked together in a particular order to achieve a specific end result, the outcome is a yoga sequence.
See Also: Renew Yoga Teacher Training Online
Yin Yoga Sequences vs Other Yoga Types
A Yin Yoga routine or sequence differs significantly from other types of yoga. The sequences are designed for a passive style to help you stay comfortable in a pose for longer. They involve supine and seated poses that are held for 1-5 minutes and help you relax.
Yin Yoga sequences are created to target deep connective tissue while keeping the muscles relaxed. The sequences are flexible and can be modified as per your preference. The poses in Yin Yoga sequences are not timed to inhalation and exhalation and allow for normal breathing. The use of props is also part of a Yin Yoga sequence.
On the other hand, Yang Yoga sequences focus on active poses that target muscles and focus on strengthening the body. They could include breathing, meditation and cleansing practices, and upright poses. Some schools follow strict sequencings, such as Bikram Yoga or Ashtanga Yoga, with the former having a sequence of 26 poses and the latter six sequences of ascending difficulty.
Takeaway
Yin Yoga aims to achieve meditative calm, which differentiates Yin Yoga sequences from most other yoga styles that focus on vigor and strength.
Short Yin Yoga Routines
Yin Yoga sequences can be structured to be long or short. Short sequences can range from 15-45 minutes and can be incorporated easily into your daily routine. The following are some of the short Yin Yoga sequences you can take to de-stress and recharge.
Yin Yoga Sequence for Beginners
Take up the following 30-minute Yin Yoga sequence if you are a beginner. Surrender and relax into the poses and learn to let go.
- Butterfly pose (3-5 minutes)
- Heart Melting pose (3-5 minutes)
- Dragon pose (3-5 minutes)
- Reclining twists (3-5 minutes)
- Corpse pose (3-5 minutes)
Yin Yoga Sequence for the Lower Back
The lower back is always prone to injuries and pain. The following Yin Yoga sequence of 30-40 minutes can alleviate and prevent lower back pain.
- Butterfly pose (3-5 minutes)
- Caterpillar pose (3-5 minutes)
- Sphinx pose (3-5 minutes)
- Seal pose (3-5 minutes)
- Saddle pose (3-5 minutes)
- Savasana (3-5 minutes)
Yin Yoga Sequence for Stress
As we go about our busy schedules, stress has become a constant companion for most of us. The following short Yin Yoga sequence for stress can help you keep it at bay.
- Forward fold (3-5 minutes)
- Half Saddle pose (3-5 minutes)
- Reclined Pigeon pose (3-5 minutes)
- Legs Upon the Wall pose (3-5 minutes)
- Savasana (3-5 minutes)
Longer Yin Yoga Sequences
Long Yin Yoga sequences can range anywhere from 45-90 minutes in duration — sometimes more. Committing to them may be difficult, but they can give you a much-needed retreat from the stresses of life. Given below are some long Yin Yoga sequences.
Yin Yoga Sequence for Insomnia
Lack of sleep can lead to anxiety, depression, poor immunity, and health. The following 60-minute Yin Yoga sequence can help reduce anxiety and stress and improve sleep.
- Child pose (3-5 minutes)
- Reclining bound angle pose (4-7 minutes)
- Dangling pose (3-5 minutes)
- Half Caterpillar pose (3-5 minutes)
- Half Frog pose (3-5 minutes)
- Snail pose (3-5 minutes)
- Supported Bridge pose (3-5 minutes)
- Legs Upon the Wall pose (5-7 minutes)
- Corpse pose (5-7 minutes)
- Auspicious pose and meditation (3-5 minutes)
Yin Yoga Sequence for Stress and Anxiety
Stress leads to depression, anxiety, cardiovascular disease, and a weak immune system. The following Yin Yoga sequence of 60 minutes will help reduce stress and anxiety.
- Reclining bound angle pose (3-7 minutes)
- Thunderbolt pose (3-5 minutes)
- Child pose (active, 3-5 minutes)
- Half Caterpillar pose (3-5 minutes)
- Caterpillar pose (3-5 minutes)
- Saddle pose (3-5 minutes)
- Supported bridge pose (3-5 minutes)
- Abdominal twist (3-5 minutes)
- Legs Upon the Wall pose (7-10 minutes)
Yin Yoga Sequence for The Entire Body
A full-body Yin Yoga sequence is the best option if you have no underlying health issues and are in good physical condition. The following 90-minute sequence will involve your upper and lower torso and bestow balance and flexibility to your body.
- Auspicious pose and side stretches, forward bend, twist (7-10 minutes)
- Cat and Cow pose (3-5 minutes)
- Child pose (active and passive, 3-5 minutes)
- Half Caterpillar pose (3-5 minutes)
- Caterpillar pose (3-5 minutes)
- Heart Melting pose (3-5 minutes)
- Dragon pose (5-7 minutes)
- Camel pose (3-5 minutes)
- Swan and Sleeping Swan (5-7 minutes)
- Deer pose (3-5 minutes)
- Sphinx pose (3-5 minutes)
- Cat Pulling Its Tail pose (3-5 minutes)
- Corpse pose (3-5 minutes)
- Auspicious pose and meditation (3-5 minutes)
The Bottomline
Whether you take up a short or long Yin Yoga sequence, you may wish to consult your doctor about your physical and medical fitness before starting your practice. A trained teacher can craft a sequence for your requirements and guide you in performing the poses. A Yin Yoga sequence for stress would help you handle the stress in today’s world.
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