Yin Yoga · Hips · Flexibility · Hips-lower-back
Dragon, Sleeping Swan and Shoelace — one full round each side
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One round of three hip shapes, done on the right, then done again on the left. That’s the whole class, and it’s a good way to feel how different your two sides are.
Butterfly opens it for three minutes — upright or folded forward, feet close in for more or further away for less — then windshield wipers to let the hips move again.
Then the round. Dragon takes the front of the hip for two minutes, the back knee sliding closer or further to set the depth. Sleeping Swan follows straight from it, walking the same foot across the mat, and reaches the glute and deep outer hip. Shoelace finishes the set on the outside of both hips, half or full, upright or folded. Wipers again, then the whole thing on the other side.
Happy Baby for three minutes, half if you’d rather, and two minutes in Corpse.
The three principles Katie names at the start are worth carrying into it: find your edge, commit to stillness, allow time. About 80% is the edge she asks for — and if you’ve gone past it, come back.
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Katie names them at the top of this class: find your edge, commit to stillness, and allow time for a long hold. She adds a fourth idea throughout — stay a little active in the shape rather than collapsing into it, so the body is supported rather than dumped.
Her cue in this class is about 80% of your capacity — no forcing the knees down in Butterfly, no dragging your nose towards your feet. If you've gone past it, she says plainly that it's fine to peel it back. Depth you can be still in for two minutes beats depth you can't.
No, though a block or cushion earns its place. Sitting up on one makes Butterfly and Shoelace easier on the lower back, one under the hanging hip settles Sleeping Swan, and blocks under the hands take the edge off Dragon. Katie shows the prop-free version of each as she goes.
Half Shoelace — just the top leg crossed over, the bottom leg straight out in front — is offered, and it reaches the same outer hip. Sit up on something so both seat bones press down evenly, and stay upright rather than folding.
Yes, and it's offered here. Hold one foot at a time with the other leg long or the knee bent; Katie calls the halfway point so you can swap.
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