Yin Yoga: Square Pose

Yin Yoga: Square Pose

 

 

{WATCH} Yin YogaSquare Pose.

In this short video, filmed at Evolve Wellness Centre in South Kensington, I show you a couple of propping options to try when practising Square Pose. In this deep hip opening pose, typically, a sensation of intensity / deep stretch is felt around the hips, glutes and lower back, all of which may be accentuated by folding the upper body forward while you are here.

Depending on the tightness of your hips, the size and shape of your femoral heads (the top of the femur/thigh bone) this deep hip opener can seem a bit daunting. (It may be more challenging if you are naturally more internally rotated, meaning that poses Virasana or Saddle might come more easily to you).

If there is any sign of discomfort or pain in the knees do not practise this pose – try Easy Crossed Legs (as shown at the end of this video) as an alternative.

The Liver, Kidney and Gall Bladder meridians are stimulated here. Folding forward in Square Pose can stimulate the Urinary Bladder meridian too.

Find more short yoga videos on my YouTube channel here.

Wall Yin: Squat

Wall Yin: Squat

{WATCH} In this short video filmed at Evolve Wellness Centre in South Kensington I show you how to do a yin Wall Squat.

This is one of my favourites for stretching the hips and easing lower back tightness. If sitting in a squat feels tricky for you, give this version a try.

– Start by taking your legs up the wall. If you got find there is a gap between your hips/backs of the thighs and the wall (e.g. if your hamstrings are tight) that’s okay.

– Bend both knees and slide your feet down the wall, keeping your feet apart – about hip distance, but if you’d prefer to take the feet and knees wider than hip distance (similar to a ‘Happy Baby Pose’ shape) this will deepen the stretch into the hips.

– If you find at this stage that your hips have lifted off the floor and you don’t want this or are concerned about any stress on the sacrum, then slide back away from wall slightly to allow the sacrum to stay resting on the ground.

– Rest your arms where feels most comfortable.

This pose can stimulate several meridians – Liver and Kidney in particular, but also the Urinary, Gallbladder, Spleen and Stomach meridians.

Aim to be here for 2-3 minutes if you are a beginner. Or 3-5 minutes if you are a more experienced practitioner.

Resting in Legs up the Wall for several rounds of breath after coming out of this pose is a lovely transition.

I teach Yin Yoga here at Evolve on Wednesdays 6-7.15pm. Come along for some mid-week restoration. Click here to see my weekly class schedule.

NB – Always work within your own range of limits and abilities. If you have any medical concerns, speak to your doctor before practising yoga.