Lungs/large intestine sequence

This variation of child's pose works best with the knees wide apart, rather than together. To find the twist, gently roll onto one shoulder. Reach the top arm around the back with elbow facing skyward. Attempt to place the hand on the inner thigh of the opposite leg; if this is not possible, simply take hold of the nearest accessible piece of clothing. The (gentle) grip works to minimize active/yang muscle engagement in the arm as the shoulder begins to open. Hold the twist for 2-5 minutes, then repeat on the second side.

As we have seen in other sequences that incorporate Dragonfly, the depth of the posture is determined by skeletal structure more than flexibility. One can still receive the full benefit of this open twist even without being able to hold the foot. Simply stretch the top arm overhead while the bottom arm reaches for the opposite inner thigh. The bottom arm can also reach behind the back for additional traction in the shoulder. From here, simply smile and breathe. Come back to center and repeat the twist on the second side.

At this point in the sequence, any back bend is appropriate. For Sphinx, rest the forearms/elbows on the floor as the abdomen gently draws toward the floor. Keep the legs and buttocks completely relaxed. For a deeper back bend, straighten the arms for Seal. Saddle pose is also an option here.

This posture is a hybrid of Downward Facing Dog and Melting Heart pose. Stack the hips directly over the knees and extend the arms out in front. Rest on one forearm, gently placing the hand on the wrist or inner elbow of the extended arm. Melt the heart toward the floor and breathe; hold each side for 1-3 minutes.

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. This pose is sequenced here to open the backs of the knees in preparation for the following asana.

Similar to Halasana, or Plow pose. If the feet do not easily reach the floor as shown below, support the weight of the pelvis by placing the hands at the low back. One may wish to place a blanket underneath the shoulders, though in any prop assist, the neck and head should rest completely on the floor. Taking this pose with bent knees, as shown at left, is also an option.

If the feet do come easily to the floor, a variety of arm positions are possible. Experiment with different options such as holding the sides of the feet (this may alleviate pressure on the neck), stretching the arms long (either toward or away from the feet), or softly bending the elbows to frame the head with the forearms. NEVER, NEVER, NEVER turn the neck/head in any direction while in Snail.

A very important counterpose to Snail. Use a blanket or bolster at the base of the shoulder blades to open the heart. Extend the arms out to the sides or long overhead.

A spinal twist at this point in the sequence will decompress the spine and should remove any tension leftover from Snail. For additional shoulder traction, softly bend the elbow of one arm and keep the hand above the shoulder, rather than extending all the way overhead. Turn the head to the same side as the knees to complete the shoulder opening. Hold for 1-3 minutes; repeat second side.

Use this transitional posture in between and/or after the spinal twist. Try to keep the entire lumbar spine on the ground as the knees draw in toward the chest. Rocking gently from side to side may feel good here as well.

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.