12-minute yin yoga to relieve the stress of a busy day

A schedule packed with commitments can be stressful, even when accompanied by fun plans, vacations, and local adventures. Practicing Yin Yoga to relieve stress helps you regain some of the energy you have used up.

This Yin yoga practice is intended to help guide you away from some of the stress and exhaustion you may be experiencing and toward a more calm state. As you perform each pose, take the time to allow yourself to be supported and release some tension so you can move through life with more agility.

Yin yoga for stress (including the good kind)

You will need two blocks for this practice. After all, extra support means less stress.

Supported sphinx pose

Start by lying on your front body with your legs and arms extended long. Grab your blocks and place them at the lowest level below each shoulder. Tilt the blocks inward slightly so they support your upper arms. Allow yourself to settle into this release of support Sphinx pose. Bring your forehead to mat Or turn your head and let your cheek rest on the carpet instead.

Stay here for 1-3 minutes or as long as you want.

Prone Savasana

Remove your blocks from under your shoulders and set them aside. Let your shoulders relax and face the mat.

Take 6 full breaths here.

Rocker position

Place your hands under your shoulders and press yourself through the hands and knees. Send your hamstrings back toward your heels, and separate your knees slightly in this variation Child’s position. Bend your arms long and your back at your sides, with your palms facing up. If you find that your forehead is floating on the mat, slide a block under it for support.

Stay here for 1-3 minutes or as long as you want.

Cow pose

Extend your arms forward and press into your hands and knees. With the next inhalation, lower your belly, lift your chin and chest, and arch your back inward Cow pose.

Cat pose

Exhale as you round your back and tuck your chin in Cat pose.

Repeat these poses 5 times, moving with the pace of your breath.

Downward facing dog

When you are ready, lift your hips up and return to your position Downward facing dog. Switch your legs, shake your head, or make any other movements you need here to release the previous position.

Stay here for 3 cycles of breathing.

Malasana

Move your hands and feet toward each other until you end up dangling Standing forward bend. Place your heels about the width of the mat, then tilt your toes out slightly. Your sitting bones sink down Squatting Or malasana.

Bring your hands to the heart center and feel free to place a block under your bones for support.

Stay here for 1-3 minutes or as long as you want.

If this position is not available to you, you can adopt the same pose lying on your back, with your legs extended outward.

Savasana

Roll all the way up to your spine in Savasana. Stay here for as long as possible, allowing the effects of yoga’s stress-free practice to integrate into your physical and energetic body.

There’s nothing to do, nowhere to be.

When you’re ready, get into the fetal position, pause, and push yourself into a comfortable seat. Thank yourself for taking time out of your busy schedule to practice today.