kidney sequence
In the Taoist and Chinese medicinal traditions from which Yin Yoga is based, it is said that the kidneys "store the essence." They are believed to be the source of life and its unfolding, and to rule birth, development, and maturation. Kidneys govern water metabolism (perspiration, urination, etc.), bones, and the production of marrow. When the kidneys are in disharmony, the energy can manifest in the form of weak legs, bad knees, brittle bones, or spinal stiffness. Teeth, hearing, and the hair of the head are also affected. The corresponding emotional states for kidneys in and out of balance are wisdom and fear.
This sequence was created by Sarah Powers to emphasize the kidney meridian. Postural commentary and meridian theory were greatly informed by Josh Summers and Paul Grilley.
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Butterfly
Most Yin practices open with Butterfly or Child's Pose. To make this a yin posture, slide the feet out further than they would be in their yang equivalent, Baddha Konasana. The legs should form a diamond shape, though the exact angle of the knees and position of the feet is left to the individual practitioner. Gently round the spine forward and hold for 5 minutes. |
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Saddle
The difference between Saddle pose and Virasana is in the foot position: here the heels are underneath, rather than next to, the hips. Saddle presents a modest to fairly intense back bend depending on the arm position; it also creates a deep opening for the quadriceps, and when taken in supine form, for the entire front line of the body. The sensation in the knees should ALWAYS be neutral, so the student is encouraged to experiment with various widths of the legs. The back bend can be deepened by placing a rolled up blanket underneath the ankles. |
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Seal
As we see in other sequences, this pose offers a gentle, yet intense (huh?) compression for the lumbar spine. There is no real alignment prescription for the arms, neck, or shoulders. The student should experiment with different arm positions (walking the hands forward and back; turning hands in or out) and neck positions (dropping the head forward or back). The abdomen should draw softly towards the floor as the leg and buttock muscles relax. Keep in mind that this is the second deep back bend in a row, so it is important not to overdo the posture. |
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Child's Pose
After 10-15 minutes of continuous back bends, Child's Pose is best taken with the knees together and a rounded spine to counterpose the two previous asanas. |
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Caterpillar
The Yin equivalent of Paschimottanasana; it is quite a different pose when performed passively. Keep the spine gently rounding forward: do not lengthen, strive, or strain for any particular depth in this posture. If the chest comes close to the thighs (without effort!), the practitioner may gently engage the arms by holding the sides of the feet. |
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Dragonfly
This is a seated, wide-legged forward fold resembling Upavistha Konasana. The depth achieved in this posture is primarily determined by the student's skeletal structure, rather than degree of flexibility. Additional variations of Dragonfly also appear in the Stomach/Spleen sequence. |
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Supine Spinal Twist
When the head turns to the same side as bent knees, emphasis will be on the shoulder tissue. Turning the head away from the knees will complete the spinal twist. Experiment with both forms, holding for 3-5 minutes. Repeat the second side by drawing the knees across the other side of the body. |
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Happy Baby
Take the hands to the inner arches of the feet and gently press the feet and hips toward the floor. Hold for 1-2 minutes before transitioning to Legs up the Wall or Savasana. |
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Savasana
The traditional purpose of Savasana is to cool the body down after a vigorous asana practice. In Yin Yoga, Savasana provides the body with an opportunity to neutralize, rest, and realign. |
