Create a Quick and Easy Yin Yoga Sequence

Updated: Apr 1

Learn to create a quick yin sequence that targets your specific class intention


These days, people don't seem to have the time to invest a full hour into their daily yoga practice. Even if it's something high on their priority list, it still becomes a challenge to get 60 minutes a day in.


Especially since life is so fun and exciting and there are so many great ways to get into your body to reflect, connect and move. With our busy schedules, it's hard to find the time for everything and we shouldn't have to choose just one way to connect with ourselves.


Don't get me wrong. I know there are plenty of dedicated yogis out there who DO invest at least 60 minutes a day to practice and yoga IS all they do. Now that's dedication!


It's just that those people are few and far between. As a yoga teacher, we need to provide classes that our students can actually fit into their busy schedule. That means creating shorter yoga class sequences for the busy world we live in.


For most of us, our time is spread over many various daily tasks and responsibilities such as commuting to work or doing household chores. We also need time to fit in the things we love such as Yoga or working out. We all have the same 24 hours each day, but not all of us have the luxuries that others may have that help to save time. That's why offering shorter, more efficient yoga class sequences is key in this fast paced world!


Yin Yoga is a great way to play around with sequencing. It's a slow practice where you only need a handful of poses to round out a 15 minute session. You don't have to be a yoga teacher to sequence a yin yoga flow. Anyone can create a series of poses to move through. You should totally try it out!


Here's my master 3 part formula for sequencing a 15 minute Yin Yoga Class:


💖 Start with your class intention

Decide what your focus for class will be. The possibilities really are endless, but some easy themes could be;

  • variations of one or two specific poses (example of this further down in this post)

  • one area of the body (hips, spine, legs, upper body, etc)

  • opening up specific energy channels such as the meridian lines or the chakras

  • mood or vibe (chill, relaxed, fun, happy, etc)

  • teaching pranayama (ocean breath, 3 part breath, etc)

  • teaching meditation/mantra/mudras

💖 Pick Your Poses

If you're creating a 15 minute in sequence, you only need a few poses. 15 minutes goes fast!

  • Use the book," The Complete Guide to Yin Yoga" by Bernie Clark to learn the Yin Yoga poses or as a reference when creating your sequence

  • Decide how long you want to spend in each pose (1-5 minutes each pose is a good baseline)

  • Be aware of the difficulty of the poses as you decide how long to stay there

  • Don't forget to account for at least a minute in between poses for a nice rebound

  • Choose poses that flow nicely together to make for a quick and easy transition from one pose to another

💖 Practice the Sequence

Take your flow for a quick test run!

  • Check to see that it flows nicely

  • Ensure your timing is going to work out (use an app like Insight Timer)

  • Notice which props can be used to enhance the sequence even more

  • Share your sequence with your students, friends and family 💖

  • If you're not yet a yoga teacher and now feel inspired to learn more, check out Happy Jack Yoga's online 200 hour Yoga teacher Training program. I'm one of the lead facilitators and would love to welcome you to the next training!

ANYONE can sequence a quick Yin Yoga flow including you! Just apply the formula and voila! A 15 minute class is born.


Do some BADASS YIN with me this week and see how you can turn 1 pose into a full 15 minute class! We'll spend 15 minutes working into the entire body.


This week's class sequence is listed at the end of this blog post!


DRAGONFLY is one of my favourite ways to work into the lower body and explore the hip sockets. With it's many variations, we can spend the whole class here! Check out the pose breakdown below!


Practice with me to the BADASS YIN: DRAGONFLY FLOW 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!

CLICK HERE TO REGISTER

 

ASANA LAB: DRAGONFLY

Benefits:

  • Opens the hips, groin, and the back of thighs

  • Provides a gentle opening to inner knees

  • Stimulates the ovaries

Contraindications:

  • Can aggravate sciatica. If you have this condition, elevate the hips. 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

  • If you have any inner knee trauma or issues, bring the legs closer together or tighten the top of the legs (the quadriceps) to engage the kneecaps

Getting Into the Pose:

  • From a sitting position, spread your legs apart until they won’t go any further. Sitting on a cushion will help tilt your hips. Fold forward, resting your weight into your hands with your arms locked straight, or rest your elbows onto a block

Alternatives & Options:

  • Use bolster to raise hips

  • Can keep hands behind the back, or rest elbows on a bolster

  • Folding over one leg increases spinal and hamstring stretch

  • If the knees feel bothered, tighten the quadriceps to close the knee joint or bring legs closer together.

  • If hamstrings feel too tight, bend the knee(s) and place a bolster under the thigh(s)

  • Legs can be 90 degrees apart to 120 degrees for advanced students. The full splits of 180 degrees is not necessary, but if you can do it, go for it

  • If you’re advanced, fold right down onto your stomach and rest your arms to the sides

  • Use a bolster under the chest, if you are close to the floor

  • If head is too heavy for the neck, support the head in hands

  • If you are stiff, bend the knees a lot! It is also okay to place the feet flat on the floor. When the knees are bent, and while sitting on a cushion, you can bend forward more easily and allow gravity to do the work

  • Can come into a twist by folding over one leg and rotating chest skyward (if advanced, hold the foot with both hands)

  • Can also do a sitting up twist (which helps to stimulate the upper body meridians under the scapula)

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

  • Once you are up, lean back on your hands to release the hips, tighten the leg muscles, and drag or lift your legs to bring them together. Bounce or shake out the legs. Groaning is allowed

Counter Poses:

  • Windshield Wipers are nice, or do a cross-legged, seated backbend

  • Tabletop (aka Hammock)

Meridians & Organs Affected:

  • Urinary Bladder on back of legs and on the back, and the Liver and Kidney lines through the groin and the Spleen through the inner knees

  • The twisting version will stimulate the Gall Bladder along the side of the torso

Joints Affected:

  • Hips, lower back, and knees

Recommended Hold Times:

  • Three to ten minutes

Similar Yang Asanas:

  • Upavistakonasana

Other Notes:

  • Very frustrating for beginners: the adductor muscles tug on the sitting bones, just like the hamstrings do, which causes the top of the hips to tilt backward. Persistence is required! Sitting on a bolster helps

  • Keep weight forward on the sitting bones; even tug the flesh away from the buttocks before folding forward

  • Often it's nice to spend half of the time in one variation and then add a twist for the last half of the pose

 

BADASS YIN: DRAGONFLY FLOW

Practice this sequence with me LIVE on Thursday March 31st at 8pm ET. Bring blocks, a blanket and a cushion.

CLICK HERE TO REGISTER


  1. Butterly Pose - 2 min

  2. Dragonfly - fold right - 2 min

  3. Dragonfly - fold left - 2 min

  4. Dragonfly- right side bend - 1 min

  5. Dragonfly - left side bend - 1 min

  6. Dragonfly - right twist - 1 min

  7. Dragonfly - left twist - 1 min

  8. Dragonfly - forward fold - 2 min

 

Check out my FREE VIDEO LIBRARY for more BADASS YOGA classes and sequences!


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

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