Yin Yoga · Flexibility · Full-body · Beginner
Chest and shoulders down to the hamstrings, two minutes at a time
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A whole-body practice in twenty minutes, which mostly means it doesn’t waste any of them.
Puppy opens the chest and the upper back with the hips staying over the knees, so the stretch goes into the spine rather than the lower back. Two minutes. Then Child’s Pose takes the spine the other way for two more, which is why it comes straight afterwards.
The middle of the class is one shape doing two jobs: Shoelace for the outer hips, with Cow Face arms threaded through it for the shoulders and chest. Both sides, and if your hands don’t meet behind your back, they don’t need to.
Caterpillar is the long one — three minutes down the whole back body, hamstrings and spine together — and a brief seated twist on each side closes it before a few quiet breaths.
Holds are two to three minutes, which is where Yin starts to reach past muscle. Nothing here needs a prop, though a blanket under the knees in Puppy is a kindness if they’re sensitive.
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No. A blanket under the knees in Puppy is kind if they feel sensitive, and sitting up on a cushion or block makes Shoelace and Caterpillar easier on the lower back. Both are optional, and cushions from the sofa do the job.
It happens, and it's a sign to change the shape rather than push on. Bend your elbows, or bring the forearms down to the mat. Katie says the same in the class — if it feels too intense or you feel any tingling or numbness, ease off.
Most people can't, and it isn't the point. Katie's line is that yoga always meets you wherever you are. Keep the top elbow pointing up and the spine tall, and let the hands be as far apart as they are — you can hold a strap, a towel or the hem of your shirt between them.
Yes. Six shapes, two to three minutes in each, no props and nothing that needs any flexibility to start from. It's built to be the one you can come back to on an ordinary day.
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