It’s back to basics with this entry. The functional approach to Yoga gives us wonderful tools to keep it simple. The 7 archetypal poses are an effective way of stimulating the myofascial sheaths of your whole body. In a Yin Yoga class, you can focus solely on the 5 Yin Yoga poses or incorporate all 7 poses for a Yin Yang session. Here’s how you can structure each class:

 

Option 1: Pure Yin Yoga Class (Using 5 Yin Yoga Poses)

 

1.Shoelace Pose (Yin): Begin the class in a seated position, gently easing into Shoelace Pose to target the glutes and lower back. Hold for 3-5 minutes, allowing deep relaxation and release. After Rebound for up to 1 minute.

2.Saddle Pose (Yin): Transition into Saddle Pose to further target the quadriceps, hip flexors and front sheath of the torso. Hold for 3-5 minutes, focusing on the sensations and interior landscape. After Rebound for up to 1 minute.

3.Caterpillar Pose (Yin): Move into Caterpillar Pose to stretch the spine, hamstrings, and lower back. Hold for 3-5 minutes, maintaining a relaxed approach to the pose. After Rebound for up to 1 minute.

4.Dragonfly Pose (Yin): Transition to Dragonfly Pose to target the adductors and lower back. Hold for 3-5 minutes, allowing gravity to deepen the stretch with each breath. After Rebound for up to 1 minute.

5.Twisted roots (Yin): Finish in a supine twist to release tension in the spine. Hold each side for 3-5 minutes on each side, breathing naturally into the twist. Take a longer rebound into śavāsana.

 

Option 2: Yin Yang Yoga Class (Incorporating all 7 Poses) Incorporate the two Yang poses, Dogs and Dragons, to switch the Yin energy of the class at the end:

1.Shoelace Pose (Yin) Practice the following five as mentioned above but hold less time in poses and in the rebound in between each.

2.Saddle Pose (Yin)

3.Caterpillar Pose (Yin)

4.Dragonfly Pose (Yin)

5.Twists (Yin). Take a longer rebound into śavāsana.

6.Downward Facing Dog (Yang): Transition onto your belly and into Downward Facing Dog to introduce a Yang element into the practice, focusing on building strength and stability in the upper body and legs. Move the tail of the dog or cycle your legs rhythmically.

7.Dragon Pose (Yang): Conclude the class stepping one leg at a time forward into Dragon Pose, a dynamic and energizing pose that targets the hips, thighs, and chest. Move freely and rhythmically. Finish your class with your students standing up. By incorporating all 7 archetypal Yin Yang Yoga poses, you create a practice that addresses both the Yin and Yang tissues of the body.

 

Lastly, remember to offer variations when needed. The archetype simply represents a target area but is not a star pose. The 7 archetypal poses are a part of the functional approach to Yin Yoga as taught by Paul and Suzee Grilley.

 

For more inspiration on how to sequence your classes get on the waitlist for Intentional Sequencing for Yin Yoga. We start April 28 in an opening seminar with pioneers in this field and creators of the the functional approach to Yin Yoga, Paul and Suzee Grilley. Find our amazing line up of teachers and join the waitlist here for special bonuses and early registry discount.