Yin Yoga Guidebook

Vol.1

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Sequences Index
Name Duration (min.) Page
Evoking Gratitude 40-45 3
Embracing Change 45-50 5
Cultivating Kindness 40-45 7
Opening To Positivity 30 9
Going With The Flow 55-60 11
Freedom Of Expression 35-40 13
Self Love 30 15
Coming Home To Ourselves 40-45 17
Detoxification 60 19
Spaciousness 50-55 21
Awakening Joy 45-50 23
Healing Sadness 55-65 25
“Don’t Worry, Be Happy” 45-50 27
Being Heart Centered 35-65 29
Deep Rest 35-45 31
Healthy Happy Hips 65-80 33
Opening to Rawness 30-40 35
Dismantling fear 45-60 37
Rejuvenation 30-40 39
Grounding 35-45 41

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Evoking Gratitude
Meridians: Meridian lines of Lungs and Large Intestines
The element is Metal
Duration: 40 - 45 minutes
Suggested props: Bolster, cushion, block for supported bridge, eye pillow

Poses in the sequence:

-> Start in Childs Pose [15], connecting to the breath (4 mins)
-> Child’s pose side stretch [16] to the right (2 mins)
-> Child’s pose side stretch to the left (2 mins)
-> Back to Child’s pose [15] (30 secs)
-> Cat/cow [3] (1 min)
-> Melting Heart pose [34] (3 mins)
-> Thread The Needle pose [52] to the right (2 mins)
-> Thread The Needle pose to the left (2 mins)
-> Come to a reclined position
-> Banana pose [9] to the right (3 mins)
-> Banana pose to the left (3 mins)
-> Twisted Roots [56] to the right (4 mins)
-> Twisted Roots to the left (4 mins)
-> Supported Bridge [50] (4 mins)
-> Corpse pose [57] (5 to 10 mins)

Description:
This sequence is ideal if you are currently feeling plagued by stress or negativity, blind to the
beauty of the world. By working with twists, side bends, and backbends, we stimulate the
lung and large intestine meridians, helping to release negative emotions and thoughts.

What’s more, the gentle heart opening poses like melting heart pose and supported bridge
target the heart chakra, allowing you to connect to the heart-centered qualities of gratitude,
joy, and appreciation.

Suggestion:
• As the sequence starts in child’s pose, you can make it extra nourishing by opening the
knees and placing a bolster or pillow between your thighs. Then, rest your torso over your
thighs and melt your body down.
• While resting in the supported bridge, bring your attention to your heart chakra and bring
to mind three things you feel grateful for.

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Embracing Change
Meridians: Meridian lines of Stomach and Spleen
The element is Earth
Duration: 45 - 50 minutes
Suggested props: Cushion, block, eye pillow

Poses in the sequence:

-> Start seated, focusing on the breath (4 mins)
-> Sphinx pose [47] (1 min)
-> Reverse Corpse Pose [58] (30 secs)
-> Seal pose [39] (1 min)
-> Reverse Corpse Pose [58] (30 secs)
-> Child’s pose [15] (1 min)
-> Toe Squat [53] (1 min)
-> Ankle stretch [1] (1 min)
-> Hero pose [28] (2 mins)
-> Dragonfly pose [20] ( 4 mins)
-> Twisted Dragon [55] on the right side (3 mins)
-> Twisted Dragon on the left side (3 mins)
-> Sleeping Swan [44] on the right side (4 mins)
-> Sleeping Swan on the left side (4 mins)
-> Caterpillar Pose [14] (4 mins)
-> Come to a reclined position for Cat Pulling Its Tail Pose [13] on the right (3 mins)
-> Cat Pulling Its Tail Pose on the left (3 mins)
-> Supported Savasana [60] (6 - 10 mins)

Description:
As human beings, we seek structure and routine. While this can be good in some aspects, it
can cause us to resist change, which may hold us back from progressing and moving forward.
If you’re struggling to accept a new change in your life, this calming yet empowering sequence
will settle your nerves and fill you with positivity and courage.

The sequence targets the stomach and spleen meridians and connects to the element of
Earth, relieving anxiety and nervousness. It includes some uncommon yin poses like ankle
stretch and toe squat. These postures can feel uncomfortable at first as we are not used
to stretching our feet in this way. However, by practicing the art of surrender, we can find
comfort in the unknown.

Suggestion:
• Start the sequence with Nadi Shodhana (alternate nostril breathing) for additional anti-If
your quads are tight, opt for half Hero’s pose where you keep one leg straight.
• Stay in the pose for 1 minute, then switch legs and repeat on the other side.

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Cultivating Kindness
Meridians: Meridian lines of Liver and Gallbladder
The element is Wood
Duration: 40 - 45 minutes
Suggested props: Bolster, blocks may be required for reclined butterfly, cushion, eye pillow

Poses in the sequence:

-> Start seated, focusing on the breath (4 mins)
-> Diamond pose [19] (4 mins)
-> Square pose [21] right leg on top (3 mins)
-> Square pose left leg on top (3 mins)
-> Shoelace pose [43] right knee on top (3 mins)
-> Shoelace pose left knee on top (3 mins)
-> Dragonfly Pose [20] (4 mins)
-> Seated Twist [42] to the right (2 mins)
-> Seated Twist pose to the left (2 mins)
-> Lay on your back for Happy Baby pose [26] (1 min)
-> Supported Reclined Butterfly pose [59] (5 mins)
-> Supported Savasana [60] (6 - 10 mins)

Description:
Anger and frustration manifest when the Liver or Gallbladder Qi is unbalanced; thus, this
sequence focuses on these two energy channels. By stretching the inner and outer hip
muscles, we target these meridians and the sacral chakra, which is associated with emotions.
Therefore, this sequence will help you release any emotions that are not serving you, replacing
them with more positive feelings.

The practice focuses on kindness, but remember, this relates to others and ourselves. So as
you move through this practice, observe your self-talk, changing any negative inner dialogue
to words of loving kindness.

Suggestion:
• While resting in the supported reclined butterfly, envision warm green energy in your heart
center to connect with the Anahata qualities of self-love and kindness.
• Whenever you feel tension arise, speak kind, supportive words to yourself, honoring where
you are rather than punishing yourself for being unable to do more.

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Opening To Positivity
Meridians: Meridian lines of Heart and Small intestines
The element is Fire
Duration: 30 minutes
Suggested props: Bolster or block and pillow for supported banana, 2 blocks may be needed
for reclined butterfly, eye pillow

Poses in the sequence:

-> Constructive Rest Pose [17] (4 mins)
-> Supported Banana pose [49] to the right (3 mins)
-> Supported Banana pose to the left (3 mins)
-> Come up to seated for Chest Waves [4] (1 min)
-> Melting Heart pose [34] (3 mins)
-> Forward Fall [22] (1 mins)
-> Belly Twist pose [10] to the right (4 mins)
-> Belly Twist pose to the left (4 mins)
-> Knees to Chest pose [29] (1 min)
-> Supported Reclined Butterfly [59] (5 mins)

Description:
This sequence is for those days when you wake up in a negative mood. Feeling pessimistic, sad,
or depressed can signify an unbalanced heart and small intestine Qi. This sequence focuses
on the chest and torso area to strengthen these energy channels. It also stimulates the solar
plexus chakra through the belly twists, tapping into the chakra’s qualities of confidence and
positive thinking.

This sequence takes just 30 minutes, so it is easy to fit into your morning routine, helping you
start the day with a better mindset.

Suggestion:
• If you have time, we recommend starting or ending the practice with an energizing
pranayama like Kapalabhati, which activates the solar plexus chakra and fills you with
positive energy.
• Support your head with a pillow in the reclined butterfly.

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Going With The Flow
Meridians: Meridian lines of Kidney and Urinary Bladder
The element is Water
Duration: 55 - 60 mins
Suggested props: Cushion, block, a strap may be required for sleeping vishnu

Poses in the sequence:

-> Start seated, focusing on the breath (4 mins)
-> Square pose [21] (3 mins)
-> Square pose other side (3 mins)
-> Deer pose [18] (3 mins)
-> Deer pose other side (3 mins)
-> Caterpillar pose [14] (4 mins)
-> Squat pose [48] (1 min)
-> Forward Fall [22] (2 mins)
-> Lizard pose [31] right side (4 mins)
-> Lizard Pose left side (4 mins)
-> Forward Fall [22] (2 mins)
-> Come to reclined for Reclining Pigeon [36] right side (4 mins)
-> Reclining Pigeon left side (4 mins)
-> Plough Pose [33] (3 mins)
-> Snail Pose [46] (2 mins)
-> Sleeping Vishnu pose [45] on right side (2 mins)
-> Sleeping Vishnu pose on right side (2 mins)
-> Roll onto belly for Reverse Corpse pose [58] (5 to 10 mins)

Description:
This hour-long sequence will remind you that you are exactly where you need to be right now.
Working with the element of Water, hip-opening poses like lizard pose and reclining pigeon
will help you cultivate the qualities of this element and feel more flow and ease.

When the kidney or urinary bladder meridian qi is weak, we can feel resistance to what is
happening in our lives and hold onto things or people that are no longer serving us. Thus,
targeting these meridians through a combination of forward folds and hip openers will
strengthen the qi here so you can release what’s not serving you and gracefully accept
whatever is entering your life.

Suggestion:
• Make deer pose extra nourishing by folding over a bolster or stack of cushions. This will
deepen the twist and gently compress the third and fourth chakras.
• Use a block to rest your head when holding the caterpillar pose.

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Freedom Of Expression
Meridians: Meridian lines of Lungs and Large Intestines
The element is Metal
Duration: 35 - 40 minutes
Suggested props: Cushion, bolster, 2 blocks may be required for reclined butterfly, eye pillow

Poses in the sequence:

-> Start seated, focusing on the breath (5 mins)
-> Head Waves [5] (1 min)
-> Seated Head Stretch 1 [40] both sides (1 min)
-> Seated Head Stretch 2 [41] (1 min)
-> Thread The Needle [52] right side (3 mins)
-> Thread The Needle left side (3 mins)
-> Melting Heart pose [34] (3 mins)
-> Reverse Corpse pose [58] (30 secs)
-> Broken Wings pose [11] right side (2 mins)
-> Reverse Corpse pose (30 secs)
-> Broken Wings pose left side (2 mins)
-> Hero Pose [28] (3 mins)
-> Plough Pose [33] (3 mins)
-> Supported Reclined Butterfly [59] (6 - 10 mins)

Description:
Stagnated lung or large intestine Qi can result in the inability to express ourselves. Likewise,
an underactive throat chakra can stifle our self-expression and communication. So this
sequence includes poses that target the chest and upper arms (for the lung and large intestine
meridians) and asanas that stretch the neck and throat (for the throat chakra).

Suggestion:
• As a counterpose for seated head stretch 2, tilt your head back and hold for 30 seconds.
Option to gently press your thumbs into your chin.
• In the supported reclined butterfly, place your prop under your spine only, allowing your
head to tilt back and rest on the ground, opening the throat chakra.

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Self Love
Meridians: Meridian lines of Heart and Small intestines
The element is Fire
Duration: 30 minutes
Suggested props: Cushion, block, eye pillow

Poses in the sequence:

-> Start in Child’s pose [15] (4 mins)
-> Wrist Warm-Up [8] (2 mins)
-> Melting Heart pose [34] (3 mins)
-> Sphinx pose [47] (2 mins)
-> Reverse Corpse [58] (1 min)
-> Come to seated for Chest Waves [4] (1 min)
-> Seated Twist [42] to the right (2 mins)
-> Seated Twist to the left (2 mins)
-> Supported Bridge [50] (5 mins)
-> Knees to Chest pose (1 min) [29]
-> Supported Savasana [60] (7 mins)

Description:
The famous quote goes, “we cannot love another until we learn to love ourselves.” This short
sequence focuses on learning to love yourself by accepting and embracing your flaws and
imperfections.

The short sequence features backbends and heart openers to stimulate the heart and small
intestine meridians and the heart chakra, which are all associated with our ability to feel and
express love to others and ourselves.

Suggestion:
• When holding the child’s pose, extend your arms fully and press your fingers and palms
into the hands, stimulating the flow of qi here.
• While holding each pose, repeat the affirmation: “I am perfectly imperfect.”

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Coming Home To Ourselves
Meridians: Meridian lines of Kidney and Urinary Bladder
The element is Water
Duration: 40 - 45 minutes
Suggested props: Cushion, block

Poses in the sequence:

-> Constructive Rest [17] (5 mins)
-> Reclining Tree pose [37] right leg (4 mins)
-> Reclining Tree pose left leg (4 mins)
-> Come to seated for Revolved Head-of-the-Knee pose [38] right knee bent (4 mins)
-> Revolved Head-of-the-Knee pose left knee bent (4 mins)
-> Deer pose [18] right side (4 mins)
-> Deer pose left side (4 mins)
-> Half Split pose [25] right leg (3 mins)
-> Fall forward [22] (1 min)
-> Half Split pose left leg ( 3 mins)
-> Fall forward [22] (1 min)
-> Finish in seated meditation (5 - 10 mins)

Description:
This restorative sequence is for those ultra hectic days and weeks when we get caught up
in our work and responsibilities and forget to take care of ourselves. This sequence invites
you to dedicate 45 minutes to reconnect and refill your cup so that you can continue serving
others.

The poses in the sequence strengthen the kidney and urinary bladder meridians and connect
us to the water element. This allows us to let go of whatever has come up recently and release
any negative emotions we are harboring so that we can fully reset and recharge.

Suggestion:
• In the constructive rest pose, do a body scan, moving your awareness from your head to
your toes. This will bring you into your body and connect you to how you feel physically.
• Use the seated meditation to observe any emotions that have come up from the practice.
Try not to explore the feelings but visualize them as clouds, allowing them to arise and
pass.

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Detoxification
Meridians: Meridian lines of Liver and Gallbladder
The element is Wood
Duration: 60 minutes
Suggested props: 2 blocks, pillow or bolster, eye pillow, a strap may be needed for Sleeping
Vishnu

Poses in the sequence:

-> Start in Reclining Butterfly [35] (5 mins)
-> Knees to Chest pose [29] (1 min)
-> Belly Twist pose [10] right side (3 mins)
-> Belly Twist pose right side (3 mins)
-> Banana pose [9] (3 mins)
-> Banana pose other side (3 mins)
-> Come up to seated for Square pose [21] (3 mins)
-> Square pose on other side (3 mins)
-> Shoelace Pose [43] right knee on top (3 mins)
-> Shoelace Pose left knee on top (3 mins)
-> Revolved Head-of-the-Knee pose [38] right knee bent (4 mins)
-> Revolved Head-of-the-Knee pose left knee bent (4 mins)
-> Tortoise Pose [54] (4 mins)
-> Sleeping Vishnu Pose [45] right side (2 mins)
-> Sleeping Vishnu Pose [51] left side (2 mins)
-> Supine Spinal Twist right side (4 mins)
-> Supine Spinal Twist right side (4 mins)
-> Corpse pose [57] (6 mins)

Description:
The liver and gallbladder meridians are responsible for digestion (both food and thoughts). In
addition, they help release toxins from our body and mind, releasing any energetic stagnation
or blockages that make us feel heavy and tired.

This detoxification sequence will leave you feeling light, refreshed, and energized. It is ideal
after a vacation or party where you may have overindulged, as the twists and side bending
poses help to stimulate digestion and get the bad stuff out.

Suggestion:
• Place blocks under your knees in the reclining butterfly as the stretch should be very
gentle in this opening posture.
• In square pose and shoelace, if there is space between the top knee and bottom leg, place
a pillow in between to support the joints.

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Spaciousness
Meridians: Meridian lines of Stomach, Spleen, and San Jiao
The element is Earth
Duration: 50 - 55 minutes
Suggested props: Bolster, cushion, block, eye pillow

Poses in the sequence:

-> Start with a seated meditation lengthening the space between each breath (5 mins)
-> Dragonfly pose [20] (4 mins)
-> Sphinx pose [47] with bolster (2 min)
-> Reverse Corpse Pose [58] (1 min)
-> Open Wing Pose [32] right side (2 mins)
-> Open Wing Pose left side (2 mins)
-> Child’s pose [15] (4 min)
-> Lizard pose [31] right side (3 mins)
-> Twisted Dragon [55] right side (2 mins)
-> Lizard pose left side (3 mins)
-> Twisted Dragon left side (2 mins)
-> Sleeping Swan [44] right side (4 mins)
-> Sleeping Swan left side (4 mins)
-> Come onto your back for Banana pose [9] right side (4 mins)
-> Banana pose left side (4 mins)
-> Finish with Legs Up The Wall [30] (4 - 8 mins)

Description:
Whether you feel like your days are too busy, or your mind is too full, this sequence will remind
you of the importance of spaciousness. This sequence involves staying longer in positions to
help you create more space in the joints and tissues to go deeper.

Because a full mind is often the result of anxiety and overthinking, we will focus on stimulating
the stomach and spleen meridians. See each posture as a mini meditation and focus on the
space between each inhale and exhale. Breathing in a more spacious way will slow down the
thoughts and allow you to clear out whatever is not serving you, thus, creating more mental
space and clarity.

Suggestion:
• Use this sequence to become aware of the space found in the transition between each
pose. Come out of each posture slowly and take a few moments before entering the next
one.
• Make the sphinx pose more gentle by placing a bolster under your chest. This will take
pressure off your shoulders.

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Awakening Joy
Meridians: Meridian lines of the heart and the small intestine
The element of the class is Fire
Duration: 45 - 50 Mins
Props to have close by if needed: Block, Bolster, Eye pillow

Poses in the sequence:

-> Savasana (2 mins) [57]
-> Banana to the right (3 mins) [9]
-> Mini savasana (30s) [57]
-> Banana to the left (3 mins) [9]
-> Mini savasana (30s) [57]
-> Happy Baby pose (3 mins) [26]
-> Puppy pose (4 mins) [34]
-> Reverse corpse pose (1 min) [58]
-> Roll onto the back
-> Supported banana on the right (3 mins) [49]
-> Supported banana on the left (3 mins) [49]
-> Supine spinal twist to the right (4 mins) [51]
-> mini savasana (30s) [57]
-> supine spinal twist to the left (4 mins) [51]
-> Supported reclined butterfly (7-15mins ) [59]

Description:
This soft practice is meant to open your side bodies, hips and heart center aiming to bring
you vitality!

The hips area is connected to the emotional body which in turns impacts the heart center
area. It is very common to misplace the bolster when we practice the supported banana, so
make sure you find the soft spot on your side (just above the hip bone) to lay on.

Suggestion:
It is recommended to support your head while finishing your practice in the supported reclined
butterfly pose (you don’t want your chin to look up, the head is flat and the chin is looking
down or straight forward). Feel free to stay there longer than 15 mins. In this case, we suggest
you counterbalance for a few minutes in savasana.

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Healing Sadness
Meridians: Meridian of the lungs and the large intestine
The element of the class is Metal
Duration: 55 - 65 mins
Props to have close by if needed: Block, Bolster, Eye pillow

Poses in the sequence:

-> Start seated, breathing into the belly, inhaling through the nose, exhaling through the
mouth (10 rounds of breath)
-> Seated head stretch 1 (4 times on each side) [40]
-> Butterfly pose (4 mins)[12]
-> Head to knee forward bend left leg long (3 mins)[27]
-> Head to knee forward bend right leg long (3 mins)
-> Caterpillar pose (5 mins) [14]
-> Straddle pose (5 mins) [20]
-> Knees to chest (2 mins)[29]
-> Snail pose (3-5 mins) [46]
-> Supported Savasana (7-20 mins) [60]

Description:
The element of metal is linked to changes of the seasons and connected to autumn. It brings
us the opportunity to transform and invites us to dive inside of ourselves and transform what
is no longer serving us. Emotions are fluid energies; those we attach or identify with we keep
in our bodies. Sadness is counterbalanced with joy, so as you focus on your practice, invite all
of what is needed to be felt to come up, even if that means tears and so on.

Suggestion:
Come back to what makes you feel joyful in your daily life when you finish your practice and
sit with that feeling. It heals.

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“Don’t Worry, Be Happy”
Meridians: Meridian lines of the Stomach and spleen
The element is earth
Duration: 45 - 50mins
Props to have close by if needed: Block, Bolster, Strap, Eye pillow

Poses in the sequence:

-> Fall forward pose, shake the body a little (2-4 mins)
-> Lizard pose right foot forward (3 mins) [31]
-> Cat-cow [3]
-> Lizard pose left foot forward (3 mins) [31]
-> Child pose (2 mins) [15]
-> Child pose side stretch on the right side (1 min) [16]
-> child pose side stretch on left side (1 min) [16]
-> Open wing pose right side (5 mins) [32]
-> Reverse corpse pose (30s) [58]
-> Sphinx pose (5mins) [47]
-> Sleeping vishnu pose on the left side (3 mins) [45]
-> Open wing pose left side (5 mins) [32]
-> Reverse corpse pose (30s) [58]
-> Sleeping vishnu pose on the right side (3 mins) [45]
-> Reverse corpse pose (7-15 mins) [58]

Description:
This class is about not taking yourself too seriously. Turn towards yourself and find the things
that you can laugh about. Flip around “how” you look at things and see what comes up for
you. More importantly, let go of the idea of reaching a pose, but invest more into being in the
pose you are in.

Suggestion:
This practice is going deep into some main joints, shoulders and hips - so be aware of your
limitations and respect your body as you practice.

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Being Heart Centered
Meridians: Meridian lines of the heart and the small intestine
The element of the class is Fire
Duration : 35 - 65 mins
Props to have close by if needed : Block, Eye pillow

Poses in the sequence:

-> Child pose (5 mins) [15]
-> Child pose side stretch [16]
-> Cat Cow [3]
-> Melting heart (3mins) [34]
-> Thread the needle left shoulder down first (3-4 mins) [52]
-> Child pose wide knees (2 mins) [16]
-> Thread the needle right shoulder down ( 3-4 mins) [52]
-> reverse corpse pose (2 mins) [58]
-> Banana to the right (3-5 mins) [9]
-> Savasana [57]
-> Banana to the left (3-5 mins) [9]
-> Savasana starfish variation* [57] (5-15 mins)

Description:
Slow and easy practice to enhance presence into the heart. Invitation to sit in silence with
your breath in your practice.

Suggestion:
• *The starfish variation is savasana with wide legs and wide arms. Focus on your breath
and through each inhale, allow the center of your chest to grow and expand into your
extremities (top of the head, fingertips and tips of the toes).
• Have a block nearby that you may use for the melting heart pose or the thread the needle
pose if you need to bring the floor a little closer to you.
• It is recommended to finish your practice with a 20 minute meditation into the heart, just
listening to your heart beat and allowing it to expand throughout your body and space
around you.

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Deep Rest
Meridians: Meridian lines of the liver and the Gallbladder
The element is Wood
Duration: 35 - 45 mins
Props to have close by if needed: Bolster, 2 blocks.

Poses in the sequence:

-> Savasana (2 mins) [57]
-> Reclined tree pose (3 mins) [37]
-> Reclined pigeon pose (3mins) [36]
-> Reclined tree pose on the other side (3 mins) [37]
-> reclined pigeon pose (3 mins) [36]
-> Constructive rest pose (4 mins) [17]
-> Twisted roots (3-5 mins ) [56]
-> Constructive rest pose (4 mins) [17]
-> Twisted roots other side (3-5 mins pose) [56]
-> reclined butterfly pose (3-8 mins) [35]
-> Savasana (3-10 mins) [57]

Description:
This short practice will enable you to “log off and tune in”, especially recommended after a
full day of work. The practice is very soft and will enable you to find an easy opening allowing
your body to become more fluid, nourished and restored.

Suggestion:
For your reclined butterfly pose, support your knees with the two blocks that you would have
prepared before class. Release the lower back to the earth as much as possible.

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Healthy Happy Hips
Meridians: Meridian lines of Kidneys,Urinary Bladder, Spleen, Stomach,
The element is a mix of water and earth
Duration: 65 - 80 mins
Props to have close by if needed: Bolster, Block, blanket (to support the knees if needed),
Eye pillow

Poses in the sequence:

-> Breathwork: Nadi Shodhana (alternate nostril breathing)
sit in lotus pose and watch your breath moving through both nostrils (5mins)
-> Cat cow [3]
-> Lizard (3 mins) [31]
-> Twisted Dragon (2 mins) [55]
-> Sleeping swan (4 mins) [44]
-> Child pose or savasana (5 mins) [57]
-> Lizard (3 mins) [31]
-> Twisted Dragon (2 mins) [55]
-> Sleeping Swan (4 mins) [44]
-> Seated forward fold/ Caterpillar (5 mins) [14]
-> Butterfly (3 mins) [12]
-> Diamond (4 mins) [19]
-> Savasana (2 mins) [57]
-> Deer pose (3 mins) [18]
-> Easy seated position of choice (3 mins)
-> Deer other side (3 mins) [18]
-> Constructive rest pose (5 mins) [17]
-> Savasana (5-15 mins) [57]

Description:
Healthy Happy Hips is the practice to get deep into the hip joint. It’s a ‘strong’ practice, so
please be mindful and respect your limits. Know that there is no destination, your journey on
the mat is what your yoga practice is. This class is a mix of the elements of water and earth,
allowing for change to happen in the hips area, which is linked to the emotional body, as well
as grounding down and releasing into the earth what is no longer serving.

Suggestion:
• Before doing cat-cow, take a moment to open your hands and knees wider than hips and
shoulder width and move for 2 minutes completely intuitively.
• The transitions from Lizard to Pigeon are all to be done on the same leg, one exercise
followed by the others. Once again, respect your body and take a “pause” in between the
different asanas if your body is asking for it. We recommend you start with the leg that
feels the most restricted at the time of your practice.
• For the caterpillar, it is recommended to support your knees with your bolster if your body
requires so.
• Option to fall forward in your deer pose and we recommend your start with the same body
side you started the transitions from lizard to pigeon.

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Opening to Rawness
Meridians: Meridian lines of the Spleen and the Stomach
The element is Earth
Duration: 30 - 40 mins
Props to have close by if needed: Bolster, Block, blanket (to support the knees if needed),
Eye pillow

Poses in the sequence:

-> Squat Pose (3 mins) [48]
-> Wide legged child pose (5 mins)
-> Toes squat (1-4 mins) [53]
-> Kneeling (2 mins)
-> Twisted Dragon (3 - 5 mins) [55] on both sides
-> Hero pose (3 - 5 mins) [28]
-> Back to kneeling (3 - 5 mins)
-> Savasana (5-10 mins) [57]

Description:
The element of metal connected to the season of autumn allows us to dive into this preparation
for the winter months, slowing things down and coming back to the essentials.

This class is created in such a way that you don’t have to be super energized or open to
practice, instead, you can just be. There’s a lot of ways to support your slow practice, please
refer to the recommendations.

Suggestion:
• Taking your time to ground is a whole mindset to adopt for your practice; take the time to
land in your poses, especially the first savasana.
• It’s important to fully support yourself with props, for example in the straddle and caterpillar
pose you can sit up on a bolster or a block. This will free some space if you feel pulled
back when you come into seated. Then, for your supported butterfly pose, take the time
to correctly place the strap behind the lower back, as well as supporting your knees with
blocks and your head with an extra support if your chin is looking up when you are reclined.
• From reclined to seated positions, roll onto your side and push yourself up using your
hands.

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Dismantling fear
Meridians: Meridian lines of the kidney and bladder
The element of the class is Water
Duration: 45 - 60 mins
Props to have close by if needed: Block, Bolster, Eye pillow

Poses in the sequence:

-> Child pose inhale through the mouth and exhale through the mouth (5 mins) [15]
-> Cat-cow (10 rounds) [3]
-> Toe squat (1 min) [53]
-> Frog pose (4-5 mins) [23]
-> Hero pose (3 mins ) [28]
-> Shoelace pose right knee over left knee (2-4 mins) [43]
-> Sleeping swan pose on the right side (left leg extended behind) (5 mins) [44]
-> Shoelace opposite side (2-4 mins) [43]
-> Sleeping swan opposite side (5 mins) [44]
-> Fire log pose (2 - 4 mins) [21]
-> Twisted roots to the right (3 mins) [56]
-> Constructive rest pose (2 mins) [17]
-> Twisted roots to the left (3 mins) [56]
-> Savasana or supported savasana (5-15 mins) [60]

Description:
The practice of dismantling fear happens when we surrender to the flow of life. This practice
ruled by the element of water, is wonderful if you have a feeling of wanting to control
everything, yet you can observe that around you things are getting stuck. Maybe that is
indeed an invitation to let go and trust.

The organ of the kidney stores our life essence which directly impacts how much vitality
we feel. Working with this organ will birth your desire to grow and evolve, letting go of any
perceptions that are not serving you and investing into what you want for yourself.

Suggestion:
• Feel free to stay longer in whichever poses call you.
• If you’d like to actively work on your ability to let go of fear, have a conscious look at what
convictions you hold, as they shape your perceptions and therefore your behaviors.

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Rejuvenation
Meridians: Meridian lines of kidney and bladder
The element is water
Duration: 30 - 40 mins
Props needed: Block, Bolster, Eye pillow

Poses in the sequence:

-> Savasana [57]
-> Knees to chest pose (2 mins) [29] - roll around on the lower back if needed
-> Supported bridge pose (3-5mins) [50]
-> Savasana (2 mins) [57]
-> Roll onto your side and come into a seat
-> Caterpillar pose (3 mins) [14]
-> Revolved head to knee pose on the left side (4mins) [38]
-> Easy seat of your choice (1mins)
-> Revolved head to knee pose on the right side (4 mins) [38]
-> Caterpillar pose (5 mins) [14]
-> Slowly roll back down into Savasana (5-15 mins) [57]

Description:
A short and sweet practice to dive into slow release and deep rest. While practicing these
static holds, pay attention to where your mind goes; the mind consumes so much of our
energy by going round and round. As much as possible stay present with your body and if
needed use the mantra Sat Nam (see recommendation)

Suggestion:
• For your supported bridge pose, option to extend your legs out, bend your knees in or
alternatively extend your legs up. Make sure that your block is placed correctly on your
lower back (it should not feel painful, nor should you have restrictions in lifting your legs).
It should feel good and very supportive on the lumbar region.
• For the use of the Sat Nam mantra, repeat mentally the Sat as you breath in and Nam
as you breath out. Use it as much as needed to come back to presence. The mantra
translates to “I am”.

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Grounding
Meridians: Meridian lines of the lungs and the large intestine
The element is Metal
Duration: 35 - 45 mins
Props to have close by if needed: Bolster, 2 Blocks, A Strap, blankets

Poses in the sequence:

-> Savasana (4 mins) [57]
-> banana to the right (5 mins) [9]
-> savasana (2 mins) [57]
-> banana to the left side (5 mins) [9]
-> Seated neck stretch 2 [41]
-> Straddle pose ( 3-5 mins) [20]
-> caterpillar pose (3-5 mins) [14]
-> Supported butterfly pose (5-10 mins) [59]

Description:
A short and sweet practice to dive into slow release and deep rest. While practicing these
static holds, pay attention to where your mind goes; the mind consumes so much of our
energy by going round and round. As much as possible stay present with your body and if
needed use the mantra Sat Nam (see recommendation)

Suggestion:
• Taking your time to ground is a whole mindset to adopt for your practice; take the time to
land in your poses, especially the first savasana.
• It’s important to fully support yourself with props, for example in the straddle and caterpillar
pose you can sit up on a bolster or a block. This will free some space if you feel pulled
back when you come into seated. Then, for your supported butterfly pose, take the time
to correctly place the strap behind the lower back, as well as supporting your knees with
blocks and your head with an extra support if your chin is looking up when you are reclined.
• From reclined to seated positions, roll onto your side and push yourself up using your
hands.

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