Yin Yoga Sequence for Legs and Spine


After a long day of walking on your feet or want to practice introspection, this is a great 45 min Yin Yoga sequence to practice for you!


  • Supta Padagushtasana A C B (3 min each)

  1. A

  2. Lie down on your back. Loop your strap around the right foot. Extend right leg towards the sky.

  3. A - Expend your leg to the sky.

  4. Stay for 3 minutes.

C

  1. Keep A.

  2. Grab the strap with left hand. Bring the right leg to the left crossing over the torso.

  3. Stay for 3 min.

B

  1. Bring the leg back to the center.

  2. Hold the strap with the right hand. Open the right leg to the right.

  3. Stay for 3 min.

* If you can't extend your leg fully, bend your knee and bring the thigh closer to the chest.

* You can switch B and C.


  • Upavishita Konasana

  1. Sit on your bum, open your legs apart.

  2. Place a bolster or block in front of you.

  3. Inhale lengthening the spine. Exhale forward fold.

  4. Rest your arms / hands on the props.

  5. Hold for 4 min.

  6. Activate your abdominals, inhale slowly bring your spine back to neutral.

*If your pelvis is tucked under, place a folded blanket underneath your bum.


  • Pachimotonasana

  1. Sit on your bum, extend your legs towards the front of the mat.

  2. Loop the strap around the feet or hold your feet with your hands.

  3. Inhale lengthening the spine. Exhale forward fold. Make sure to hinge from the hips.

  4. Keep the spine long.

  5. Hold for 5 min.

  6. Activate your abdominals, inhale slowly bring your spine back to neutral.

  • Halasana

  1. Lie down on your back.

  2. Hold two blocks between the hands towards the front of the mat.

  3. Bend the knees, lift the hips and sacrum off the ground, place a bolster underneath the sacrum.

  4. Lift the bum off the bolster, support your low back with your hands.

  5. Bring your legs towards the front of the mat. Rest your feet on top of the blocks.

  6. Hold for 3 min.

*If you feel discomfort on your neck, place stacked blankets underneath the shoulder. Make sure the edge of the blankets lines up with the edge of the shoulders.

  • Karnapindasana

  1. From Halasana, bend your knees, bring the knees closer to the side of your head.

  2. Rest your knees on the temples of your face.

  3. Hold for 3 min.

*Support your low back with hands or wrap the arms behind the knees.


  • Viparitakarani

  1. From Karnapindasana, activate your abdominals, slowly take your sacrum on to the bolster.

  2. Keep your legs towards the sky.

  3. Hold for 5 min.

  4. To exit, bend the knees, bring your foot on the floor one at the time.

  5. Rest for few breaths, lift your sacrum off the bolster, remove the bolster off the mat. Slowly release your sacrum on the mat.

*If keeping the legs straight is challenging for you, keep your knees bend.

  • Spine Twist

  1. Bend your knees, feet on the ground.

  2. Shift your hips to the left to bring your knees to the right.

  3. Open your arms to T shape. Turn your head to the opposite side or keep it straight.

  4. Hold for 3min.

  5. To exit, bring you knees back to the center.

Happy practicing!

Props by Half Moon Yoga Props - receive 20% dicount with ASAMI2018



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