Yin Yoga · Nervous-system · Stress · Sleep
A quiet way down at the end of a wound-up day
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Class 4 of Loving Silence. For the evenings you get all the way to the end of the day and still can’t seem to put it down.
Everything here is supported and nearly everything is on your back. Supported Fish opens the front of the body after a day of closing it; Reclined Twist takes the spine; Child’s Pose is somewhere small to fold into; Legs Up the Wall does more for heavy legs and a busy head than its effort level suggests.
Long, still, quiet holds are one of the more dependable ways to help the body settle, and taking the voice out of the room seems to help. Nothing here is forced, and you can come out whenever you like.
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The evenings you get to the end of still braced. Long, still, supported holds are one of the more reliable ways to help the body settle out of alert and into rest, and doing it without a voice in the room seems to help that along. It suits an overstimulated day, a wound-up evening, or the half hour before bed.
Katie says a few quiet words to guide you into each shape and to bring you out, and a bell marks the end of each hold. The rest is silence, with the pose and its timer on screen.
A bolster or firm pillow does most of the work in Supported Fish, and a blanket is lovely for the last ten minutes when you stop generating heat. A couple of blocks help too — books are fine. For Legs Up the Wall you want a clear bit of wall and nothing else.
Most of it, yes — Constructive Rest, Reclined Twist and the final rest all work on a mattress. Supported Fish needs a firmer surface to be worth doing, and Legs Up the Wall wants an actual wall. If bed is what will get you to practise, practise in bed.
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