Yin Yoga · Nervous-system · Stress · Sleep
Every shape supported, and a long exhale running through all of them
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A fully propped half hour, and one instruction running through all of it: make the out-breath longer than the in-breath. In for four, out for six or eight. That’s what makes this a nervous-system class rather than a propped stretch.
Constructive Rest to begin, head on the bolster, knees resting together, with slow knee drops side to side.
Supported Child’s Pose for four minutes with the bolster raised on blocks — or, if Child’s Pose isn’t available, stay on your back and hug the knees in.
A Fish and Butterfly hybrid for three minutes: lying back over the bolster so the chest opens, soles of the feet together, knees left where they fall.
Supported Caterpillar for three, with the bolster on your legs and blocks under your head — and if your forehead is on a block, roll it gently side to side. It’s a small thing that settles something.
A supine twist for two minutes each way, then five minutes with your legs up the wall, where gravity does the whole job.
The sentence worth borrowing, from early on: whatever brought you to the mat, nothing catastrophic will happen if you don’t think about it for the next twenty-four minutes. You can schedule the worrying for later.
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A bolster or a pile of pillows, two blocks, a blanket, and a clear bit of wall for the end. Katie's line is to be liberal with the cushions — the more the body is supported, the faster it settles — so household pillows are entirely fine in place of a bolster.
Breathing in for four and out for six or eight, so the out-breath is longer than the in-breath. It's introduced at the start and she suggests carrying it through every pose in the class — it's the thread that makes this a nervous-system practice rather than just a propped stretch.
Stay on your back and hug your knees towards your chest instead. That's offered directly, and it reaches much the same place with none of the load on the knees or hips.
In supported Caterpillar, if your forehead is resting on a block, Katie suggests gently rolling it side to side for a few seconds. She finds it calming — a small physical way of telling the brain things are all right. Skip it if you're not on a block; the pose is complete without it.
Enough clear wall to swing your legs up and lie down. Approach it sideways, sitting parallel, then roll down and swing the legs up — and get as close to the skirting as is comfortable rather than forcing it.
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