Yin Yoga · Sleep · Nervous-system · Hips
Five shapes, no props, nothing to fetch at eleven o'clock
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A bedtime class with five shapes in it and nothing to go and find first.
Child’s Pose for three minutes opens it. Knees wide reaches the hips; knees together reaches the lower back and spine. Both are correct.
Melting Heart — anahatasana — for two minutes, hips staying over the knees so the chest sinks rather than the lower back. If your hands tingle, bend the elbows and bring them in.
Swan into Sleeping Swan, three minutes a side, with a Downward Dog between. This is the long one, into the glute and the front of the back leg, and the cue that matters is keeping the hips square to the front of the mat rather than sinking into the front hip.
Then everything is on your back. Reclined Butterfly for three minutes, soles together, knees left alone. A reclined twist for two minutes each way. And Corpse — stay longer than the video does if you can, because there’s nothing after this.
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Either, and it changes what you feel. Katie's cue here is that wide knees target the hips more, and knees together stretch the lower back and spine more. Pick whichever your body is asking for tonight.
Bend your elbows and walk the hands back closer to you. Katie is clear that tingling or numbness in the arms is always something to come out of rather than sit with — and the bent-elbow version is close to Puppy, which is the gentler shape anyway.
Squeeze the feet gently towards each other, as though there were magnets in them. It closes the angle at the hip and lifts some weight out of it. Keeping the hips square to the front of the mat, rather than collapsing into the front hip, is the other half of it.
Not here — this version is flat on the floor, soles of the feet together, knees simply left wherever they land. Feet closer to the pelvis is more, further away is less. Nothing gets pushed down.
It's built for it, and it ends lying down so you can simply stop. Katie says outright that if you can stay in Corpse longer than the class allows, do — the sequence is under thirty minutes because of the title, not because you have to get up.
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