Yin Yoga · Flexibility · Hips-lower-back · Hips
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A short and playful insect-inspired Yin sequence to open the hips, lengthen the spine and ease out the hamstrings. We begin in dragonfly — folding gently to one side, then the other, then straight down the middle — before moving into a long caterpillar fold and finishing softly on the back in reclined butterfly. Just twenty minutes of quiet, slow stretching to leave you feeling loose and settled.
Anyone who wants a manageable, feel-good stretch for the spine, hips and hamstrings without needing a full hour. It suits beginners and seasoned practitioners alike, and it’s a lovely one to slot into a busy day when you still want to move slowly and mindfully.
Just your mat, and ideally something to sit up on — a cushion or yoga block — so your pelvis can tip forward comfortably in dragonfly and caterpillar. A rolled blanket or a couple of cushions to support the knees is nice if your hamstrings feel tight. Every pose has a gentler option and a deeper one, so take whichever your body is asking for.
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Nothing is essential, but you may like something to sit up on for dragonfly and caterpillar — a cushion or block helps your pelvis tip forward so the folds feel kinder. A rolled blanket under the knees is lovely too if your hamstrings feel tight. Otherwise, just your mat is plenty.
Absolutely. Yin isn't about how far you fold — in dragonfly you can keep the soles of your feet on the floor and bend your knees, and there's no need to bring your nose anywhere near your knee. Come to about 60–80% of your stretch and let the shape do the work. Every pose has a gentler and a deeper option.
It's a gentle bit of fun — each shape takes its inspiration from a little creepy-crawly friend, from dragonfly to caterpillar. The theme just ties the sequence together; the real work is a lovely slow opening through the spine, hips and hamstrings.
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