These days it seems like we’ve all had to be in isolation at least once, if not more. These periods of seclusion and solidarity can be really tough; not only mentally but also physically. Without even being able to go and do our usual errands, walks out in nature or getting to our favourite studio our bodies can start to feel the effects!

This is why we love having an easy, go to home practice that can really work into the areas that we carry a lot of emotional tension. Even 20 minutes of simple movement and release can give us that mental, physical and energetic boost we need to get through these difficult isolation periods.

Try these poses below, holding for 4 minutes each, and resting for the rebound for a minute in between poses. The key to yin postures is finding that sweet spot between effort and ease, and being able to physically release during the practice. Gain more benefits of yoga by opening and closing this physical practice of postures with meditation or breathing exercises.

Caterpillar

  • From a seated position, extend your legs out in front of you
  • Elevate the hips for extra support for lower back and hamstrings
  • Fold forward from the hips, allowing the spine to round
  • Relax legs and feet. Use a bolster under the knees or to lean on to for extra support

Butterfly

  • From a seated position, draw the soles of the feet to touch and slide them away from the body
  • Elevate the hips for extra support for lower back
  • Fold forward from the hips if extra space is available, allowing the spine to round
  • Use a bolster under the knees or lean on to for extra support

Reclining Twist

  • Begin in a reclined position, lying down on your back
  • Draw the knees in to the chest and allow the knees to drop down to one side
  • Extend the arms out wide or into a cactus position
  • Use a bolster or block under the knees for extra support

Savasana

  • From a reclined position, lying down on your back, simply extend and relax the arms and legs out to a comfortable position
  • Use a bolster underneath the knees for extra support and/or use an eye pillow or blanket for more comfort

5 minutes in each posture may sound intimidating, however that is part of the magic of Yin. Training your mind to let distractions pass and being able to quieten your mind in postures that challenge us, not only helps us in the practice, but also in other aspects of life off the mat too.

Try this practice at home, especially if you’re unable to get out for now, and see how your energy shifts!

Take care and be kind to yourself.