Benefits: Strengthens the spine, opens the lungs/shoulders, and stimulates abdominal organs.
Safety: Do not use arm strength to push up; rather, use back muscles to lift, keeping the pubic bone anchored.
Contraindications: Avoid if you have a wrist injury, carpal tunnel syndrome, or recent back injury.
How to Perform
Set Up: Lie prone (on your belly) with legs extended behind you, hip-width apart, and tops of the feet pressing into the floor.
Let’s start our year by mastering this pose read the whole article before trying.
Physical Benefits of this pose
Hip opener
Heart opener
Stimulates abdominal organs
Sit on the floor with your legs bent, soles of the feet together, and knees dropping out to the sides.
Let your feet be a comfortable distance away from your hips (closer is more intense, further away is gentler).
Round your spine forward, letting your head and arms relax.
Use a cushion or block under your forehead, chest, or knees if you want extra support.
Stay here for 3–5 minutes, breathing slowly and letting your muscles relax while the stretch works into your hips and lower back.
1. Balasana (Supported Child’s Pose)
• Kneel on the mat, big toes together, knees apart.
• Fold forward, resting your chest on a bolster, pillow, or your thighs.
• Arms can stretch forward or rest by your sides.
• Hold 1–3 minutes, breathing deeply.
• Modification: If pregnant, keep a wider space between knees and support your torso with a pillow.
10-Minute Yin Warm-Up
1. Seated Breath & Spine Lengthening (1 min)
• Sit cross-legged or on a cushion.
• Close your eyes. Inhale to lengthen the spine, exhale to release tension in the hips and low back.
• Focus on slow, deep breathing to calm the nervous system.
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Yin yoga is a slow-paced, contemplative style of yoga where poses are held for extended periods (often 3-5 minutes) to target deep connective tissues like ligaments and fascia, rather than muscles.
The practice is based on Taoist philosophy, aiming to calm the mind, improve flexibility and joint mobility, and release physical and emotional tension by encouraging stillness and awareness.
Key Principles
Long Holds:
Poses are held for several minutes, allowing gravity to stretch and work on the deeper tissues.
Stillness:
