Gentle/  Yin Meditation focused practice

A therapeutic, slow-paced practice designed to support some of the core stabilizers/ Glutes & Quads through targeted stabilization, breath awareness, and mindful movement. This class focuses on building strength where the body needs support while cultivating ease and awareness throughout the system. 

Props:

Block ( rolled towel or pillow)

Bolster ( cushion or stacked blanket)

Purpose of This Practice

This sequence supports

• Lumbar Support SI joint stability

• Improve pelvic alignment and control

• Strengthen deep core & hip stabilizers

• Reduce compensatory movement patterns

• Bring awareness to subtle, controlled movement

Sequence (36 minutes)

• Circling in hip joints to begin/ alternate circles (2 min)
• Cactus arm openings (3-5X)
• Side reach L/ alternate R (3 breaths each side)
• Spinal twist L/ R (3 breaths each side)
• Spinal Twist with knee hug R/ L ( 3 breaths each side)
• Cat Cow 5X / Reverse breath Flow ( 5-7 rounds- reverse breath inhale round 5-7 rounds)
• Rocking into Hips/ table to child’s pose (5-7 rounds)
• Backlaying, reclined knee rocking left and right (1 min)
• Pelvic rock/ inhale curve, exhale root to earth ( 10-12X)
• Right knee hug pulse- move to next pose ( 1 min)
• Right Knee hug with resistance  (1 min hold)
• Left knee hug pulse- move to next pose( 1 min)
• Left  Knee hug with resistance ( 1 min hold)
• Full body stretch (3-5 breaths)
• Double knee hug rocking ( 1 min)
• Bridge lift with prop at inner thigh (5 breaths 3 times)
• Pelvic rock (  1 minute)
• Prop under hips R  knee stomp L foot root ( 10-15 times)
• Repeat 2nd side ( 10-15 times)
• Figure 4 left ankle over right knee/ rock ( 1 min)
• Figure four hold for (5-7 breaths)
• Repeat 4 right ankle over left knee/ rock ( 1 minute)
• Figure four hold for (5-7 breaths) 
• Pelvic rock (10-15 rounds)
• Full body stretch with knees supported

Breath meditation (10 min)

Closing postures ( 9 min)

• Seated cat cow (3-5 times)
• Neck stretch with hands over collarbone (5 breaths)
• Neck stretch gravity hold hands behind neck (5 breaths)
• Spinal roll with skull stretch/ curl and lift open (5 times)
• Heart opening hug and round (3 times)
• Honor the practice  with gratitude (1 min)

Our intention here at Shana marie Yoga is to support your yoga journey  in a safe way. Please consult your physician for personalized medical advice. Always seek the advice of a physician or other qualified healthcare provider with any questions regarding a medical condition and your ability to practice yoga, these poses. Never disregard or delay seeking professional medical advice or treatment because of something you have read on the Shana Marie Yoga or any other yoga sites.

namaste,

s