Yin Yoga · Full-body · Flexibility
Feet and ankles up to the shoulders, and back down again
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This one starts at the floor and works up.
Toe Squat opens it — six breaths on the soles of the feet, which is a lot of sensation for very little time, and the pose most people skip. Slide the little toe out from under, keep the weight on the balls of the feet, and come out of it if the knees or ankles object.
Child’s Pose settles things for two minutes, then reaches the arms long to bring the shoulders in.
The middle is Dragon, two minutes a side, into the front of the hip. For the last stretch of each hold there’s the option of Twisted Dragon — same shape, rotation added — and a Downward Dog between the sides to shake it out.
Then upwards: Eagle arms for the upper back and shoulders, Squat for a minute, Dangling for a minute down the back of the legs, and a short seated twist each way to finish.
Nothing here needs a prop, which is the point — it travels.
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Really. Katie suggests folding the mat or slipping a blanket under the knees if they're sensitive in Toe Squat, and a cushion under the hips in Child's Pose if you want one, but nothing in the sequence depends on having anything.
Come out of it. Katie is direct about this one: you can't tolerate pain in the knees or ankles, so rest and wait for the next pose. It helps to slide the little toe out from underneath and keep your weight on the balls of the feet rather than the toes themselves, and you can come up onto your knees for a breather and drop back down.
Dragon with a rotation added. From the lunge you bring the same-side hand to the thigh, press the knee gently away, and turn through the spine until you're looking up. It's offered for the last part of each Dragon hold, and it's entirely optional.
You'll feel the blood come to your head, which is part of why it's calming, but it shouldn't be uncomfortable. Keep a real bend in the knees, hold opposite elbows, and come up slowly with the knees bent when the minute is done.
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