After a long day at a desk a certain type of fatigue settles into your hips. Something heavier and duller a stiffness that makes walking to the kitchen feel like a negotiation with your own body and standing up feel like an effort rather than the satisfying exhaustion of a workout. You’re not alone if that sounds familiar. The hips and hamstrings are typically the first to complain about the excessive amount of sitting that most of us do.
For that type of tension a 13-minute yin yoga sequence was created. Yin is different from standard stretching in that you settle into a pose and stay there rather than jumping in and out. Reaching the deeper connective tissue that rapid stretches never quite reach is the aim. As props you’ll need two pillows or folded blankets close by. That’s all.
Begin broadly and straddle forward and bend
Spread your legs wide into a V shape while sitting on your mat. After sitting up straight slowly tilt your hips forward and allow your upper body to drop toward the floor. To avoid fighting the pose if your hamstrings are tight which they most likely are place a pillow beneath each knee. If the floor seems far away place your forehead or forearms on a pillow. Reaching the ground is not the goal here. It’s to gradually allow gravity to do what your muscles are unable to accomplish on their own. Breathe steadily while you remain here for at least two minutes. Press your hands into the ground and slowly roll upright when you’re ready to get up. Bring your legs together in front of you after shaking them out.
I Was 68 and a Total Beginner. This Plan Made Me Stronger and More Muscular in Less Than a Month.'
Explore further—Fire Log Pose
Bend your right knee while maintaining a straight left leg hooking your right ankle slightly above your left knee. This pose known as Fire Log Pose reaches the outer hip in a way that very few other poses do. If your hips permit it bend your left knee as well so that your shins stack on top of one another in a square shape. Place a pillow under one or both knees to lessen the intensity of the pose. For two minutes take a tall seat here. Then if you want more fold forward over your stacked shins allowing your hands to extend in front of you and your back to naturally round. For about a minute remain in the forward fold.
Gently transition to windscreen wipers
Press yourself upright and walk your hands back in. With both knees bent and feet flat on the mat place your hands behind you lean back a little and spread your feet wide. Now make a soft windscreen wiper motion by slowly lowering both knees to the right then back to the center and finally to the left. Repeat this four times on each side. It may seem straightforward but it feels truly amazing after Fire Log Pose. To create Fire Log Pose on the opposite side straighten your right leg and cross your left ankle over your right knee on your final round. Hold for two minutes fold forward for one minute and then shake everything loose with another round of windscreen wipers.
Savasana: “Let everything land.”
Stretch out fully by lowering yourself onto your back. Eyes closed palms up arms slightly away from your body. Spend three to five minutes here. Your nervous system needs a moment to process what just occurred in your hips and hamstrings so this part is more important than it might seem. When you’re done roll to one side bring your knees to your chest and gently press yourself up to sit.
