Liver sequence

In this variation of child's pose, the knees are wide apart and the spine is (relatively) long, compared to rounded child's pose. Open the practice by holding this posture for 3-5 minutes.

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. When the belly is off the floor, this pose presents a nice back bending option for pregnant practitioners. Any back bend (sphinx, saddle) can be replace this pose.

The Yin equivalent of Pigeon pose. Student may choose to remain upright in the posture as shown; the hands extend forward for the sleeping variation (also refer to Stomach/Spleen sequence). Experimentation here is encouraged: a prone position will bring greater sensation to the outer hip of the folded leg, while an upright pose will emphasize the hip flexor of the extended leg. Choose one or both variations and hold for a total of 5 minutes.

One of the more intense hip opening postures, this pose may be completely inaccesible to beginning students. If that is the case, substitute with Sukhasana (simple cross-legged position). If one or both sit bones do not easily meet the floor, consider elevating them with a blanket. The primary difference between Shoelace and its yang equivalent, Gomukhasana, is the positioning of the feet. In the Yin variation, the practitioner may choose to bring the heels back toward the hips, or slide the feet forward so they line up in the same plane. Folding forward, as shown below, will intensify sensation in the hips.

It is quite common for one or both feet to begin to "fall asleep" in this pose, particularly when held for several minutes. If that happens, come out of the pose and try to stimulate the snoozing limb so that blood flow returns; then return to the form. It is neither productive nor beneficial to remain in any Yin pose where circulation is cut off to part of the body. Remember: Liver rules the blood flow.

This pose is offered as a reprieve from the previous two hip opening postures. The forward fold is optional, and will place emphasis on the hamstring of the extended leg. If possible, leave the hands off the foot: too much grip in this posture will transform it from yin to yang.

If Half Shoelace is too intense for the hamstring, Eye of the Needle Pose is available. This is essentially a supine variation of Swan/Pigeon: thread the arms through the legs to wrap around the shin or knee of the bent leg. Gently pull the leg in toward the body to engage the outer hip.

Bring the sole of the foot of the bent knee to the floor. Gently twist away from the knee, using the arm as leverage against the knee to deepen the twist. Take care not to turn this into a yang pose (Ardha Matseyandrasana), however, by keeping the arm and legs relatively relaxed. Hold the twist for 1-3 minutes.

Take a break! Round the spine gently over the knees, which are drawn in together. Wide-knee Child's Pose is also an option here, though the practitioner may find the rounded variation more restful. The posture is sequenced here to provide a respite from the intensity of the previous (and upcoming) hip opening postures.

The mother of all hip openers: this pose is not for the faint of heart (or hips)! Possible modifications include Sukhasana and Eye of the Needle, both explained above. As with all hip opening postures, a forward fold will intensify the sensation. Try to hold for 3-5 minutes on each side. Table Top pose may provide some relief in between.

This pose will open the backs of the knees, which were quite compressed during the previous sequence of hip opening postures. Opening the knees here will be the key to a restful 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. It may feel good to use a rolled up blanket or bolster under the knees, or at the base of the shoulder blades (as in Supported Fish) to counteract the previous forward folds. Take a well deserved rest, and let the relaxation of the form wash away any residual trauma from the preceding asanas.