Chill Out Yin for Active Bodies

Updated: Dec 23, 2021

I love a BADASS Power Flow more than anything. I love how it feels to push my body to it's physical limits and challenge myself to get stronger. I also know the importance of being able to just slow down and give my body some love and rest. I work my ass off on my yoga mat and in my workouts, and so that means rest is required.

If you GO GO GO all the time without any rest, your body doesn't have time to recover and heal from the small muscle tears that occur when you're getting stronger. This means your muscles will just remain sore, and your body will be in a state of inflammation. That's why rest is KEY. Inflammation in the body is part of getting stronger, but you want to make sure you're giving yourself that time to just CHILL and let your body work it's magic.


If you need to hear this right now, I'm here to tell you that rest is a good thing! If you're like me, you'll still want to incorporate a practice you can do on your rest days to help you recharge and recover. There's just something about keeping a daily consistent practice that keeps you coming back to your mat every single day.

That's why I love YIN YOGA. Yin is a passive yoga practice that's intended to work into the deeper tissues of your body. Your muscles will get a nice stretch when practicing yin, but the main intention is to actually stress your joints, ligaments, tendons and fascia to work on your physical mobility. It's also a really great way to get in some meditation for your monkey mind! We all need a little more ZEN in our lives!

Do some BADASS YIN with me this week and get some much needed love into your lower body. Yin targets the areas mainly between the navel and knees, although the intention of the practice can be applied to the entire body.

Butterfly Pose is one of my favourite ways to work into the hips and is a great way to begin a Yin Yoga practice.

Get yourself familiarized with BUTTERFLY POSE and then practice with me to the BADASS YIN: HIP OPENING SEQUENCE either Live this Thursday or on demand in the FREE VIDEO LIBRARY after the class airs live.

BADASS YOGA is live every Thursday at 8pm ET on Zoom for 15 minutes!





  • A nice way to stretch the lower back without requiring loose hamstrings

  • If the legs are straighter and the feet are farther away from the groin, the hamstrings will get more of a stretch. If the feet are in closer to the groin, the adductor muscles get stretched more

  • Good for the kidneys and prostate gland; highly recommended for people suffering from urinary problems

  • Removes heaviness in the testicles and regulates periods, helps ovaries function properly, and makes childbirth easier


  • Can aggravate sciatica. If you have sciatica, elevate the hips by sitting on a cushion, until the knees are below the hips, or avoid this pose entirely. Beware of hips rotating backward while seated; we want them to rotate forward

  • If you have any lower back disorders which do not allow flexion of the spine, then do not allow the spine to round: keep the back as straight as you can or do the reclining version

  • Avoid dropping the head down if the neck has suffered whiplash or has reverse curvature

Getting Into the Pose:

  • From a seated position, bring the soles of your feet together and then slide them away from you. Allowing your back to round, fold forward, lightly resting your hands on your feet or on the floor in front of you. Your head should hang down toward your heels

Alternatives & Options:

  • Elevate the hips with a bolster or cushion

  • If the neck is too stressed, support the head in the hands, resting elbows on thighs or a block

  • You could rest your chest on a bolster positioned across the thighs

  • Various hand/arm positions are possible: hold feet, hands on floor in front of student, or arms relaxed behind the body

  • If the back doesn’t like this pose, you can do the reclining variation; lie down, keeping legs in butterfly

Coming Out of the Pose:

  • Use your hands to push the floor away and slowly roll up. Remember, slowly means “not fast.” This is a test! If you pop right up quickly, you are a yangster. Be a yinster and slowly come up

  • Before straightening your legs, lean back on your hands to release the hips. Then slowly straighten each leg

Counter Poses:

  • Sitting up, or a gentle sitting back bend

  • Lying on stomach, which is also a gentle back bend

  • Could do a spinal lift flow on the back or flow into Tabletop (aka Hammock)

  • A seated twist

Meridians & Organs Affected:

  • The Gall Bladder lines on the outside of the legs as well as the Urinary Bladder lines running along the spine in the lower back

  • If the feet are in close to the groin and a stretch is felt in the inner thighs, the Kidney and Liver lines are being stimulated

Joints Affected:

  • Hips and lower spine

Recommended Hold Times:

  • Three to five minutes

  • Can hold much longer, if desired or you may do this while reading, talking on phone or watching The Bachelorette…

Similar Yang Asanas:

  • Baddha Konasana, but without the emphasis on a straight spine or the feet in tight to groin. In the Butterfly we want the back to round, allowing the head to drop to the heels

Other Notes:

  • Can be done after meals, as long as head does not touch the floor (which would place too much pressure in the abdomen)

  • If the feet are closer in, tight adductors or lower back tightness may prevent the student from folding forward. Move the feet farther away

  • Many students will automatically go into a tight butterfly, because of their yang training… they should be encouraged to move the feet away, forming a diamond shape with the legs

  • This pose is nice for pregnant women because the legs are abducted, providing space for the belly



Practice this sequence with me LIVE on Thursday December 16th at 8pm ET


Butterfly - 3 minutes

Dragon Pose right side - 1 minute

Sleeping Swan right side - 2 minutes

Dragon Pose left side - 1 minute

Sleeping Swan left side - 2 minutes

Wide Knee Child's Pose - 1 minute



Check out my FREE VIDEO LIBRARY for more BADASS Yin Yoga classes!

BADASS YOGA is live every Thursday at 8pm ET on Zoom and uploaded to my website video library afterward!

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