Yin Yoga · Nervous-system · Stress · Beginner · Back
Face down for the first twenty minutes, and no apology for it
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A class for a tired body and a tired mind, and the first twenty minutes are spent face down.
Crocodile opens it — cheek on your hands, big toes together, heels flopping out. Katie’s cue is to make yourself cozy, like sliding into bed after a long day.
Sphinx for three minutes, or however long you can, with the elbows sliding forward if the lower back objects. Crocodile again, looking the other way this time. Seal for a minute if the deeper backbend appeals, and Crocodile once more.
Cat Pulling its Tail is the interesting one — a reclined twist with the top foot held behind you, so it reaches the quad and the front of the hip along with the spine. Three minutes each side, with a cushion under the back if the shoulders won’t reach the floor.
Then knees hugged to the chest, a one-minute reclined twist each way, and a quiet close.
Somewhere in the middle of it, Katie says the thing the class is really about: it’s okay to feel tired, and it’s okay not to be productive. Whatever needs doing will get done — and you’ll do it better having rested.
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This is the one built for exactly that. Katie opens by saying well done for finding the motivation to get to the mat at all, and the first twenty minutes are spent lying on your front. Nothing here asks for energy you don't have.
Three minutes, with her caveat attached — or however long you can hold it, and don't be afraid to come out. Sliding the elbows further forward lowers the intensity if the lower back is complaining.
A reclined twist with the top knee bent and the foot held, so it reaches the quad and the front of the hip as well as the spine. You roll back from Sphinx holding one foot, let both shoulders come towards the floor — a cushion under the back helps if they won't — and reach the opposite arm away. Three minutes a side.
No, though Katie suggests keeping a pillow or cushion nearby. The one place it really earns its keep is under the back in Cat Pulling its Tail, if your shoulders don't reach the floor.
Yin, but at its most restful. The holds are long and passive and almost everything is done lying down, so it sits close to restorative without the prop set-up. It's a good one for an evening when a full practice is out of reach.
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