Yin Yoga · Back · Flexibility · Nervous-system
Yin With Bolster & Blocks for Back & Spine · 40 minute
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A calm, fully-supported Yin class for the back and spine, using a bolster and one or two blocks so you can settle in and let go. We begin folding forward over the bolster in caterpillar, lift into a supported bridge on blocks, then release the lower back by hugging the knees in over the bolster. From there we open the chest in a supported fish, wring out the whole spine in a reclined twist on both sides, and rest in a propped corpse pose. Each pose is held for three to four minutes, so tension has time to melt away.
Anyone whose back and spine feel tight, stiff or tired and wants a slow, gentle way to unwind them. Because everything is supported by props, it’s welcoming whether you’re new to Yin or well practiced. It’s especially lovely at the end of a long day or a desk-bound week.
A bolster and one or two yoga blocks, plus a warm, quiet space where you can be still. A firm cushion or a couple of pillows can stand in for the bolster, and a spare pillow is handy for resting your head in fish pose. Every pose has a gentler option and a deeper one — take whichever your body asks for, and press pause whenever you need to.
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One or two yoga blocks and a bolster. We use them to support you into caterpillar, supported bridge, fish and a reclined twist, so the props do much of the work while you soften and let go. If you don't have a bolster, a firm cushion or a couple of pillows will do nicely.
Yes — this is a gentle, well-supported class made for exactly that stiff, tight feeling in the back and spine. Everything is propped, and every pose has a gentler option and a deeper one, so you choose how far you go. Come to about 60–80% of your edge, never into pain, and come out of any pose sooner if you need to.
Not at all. Yin isn't about how far you fold — the props are there to meet you where your body is. Rest your forehead on a block, add a second block under your hips, or keep a shape shallow. Held over a few minutes, the stretch does its own quiet work whatever your starting point.
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