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.

Wall Yin: Eye of the Needle

Wall Yin: Eye of the Needle

 

 

In this short video filmed at Evolve Wellness Centre in South Kensington I show you how to do Wall Eye of the Needle. If you are in London I teach a weekly Yin Yoga class here on Wednesdays 6-7.15pm

This version of Eye of the Needle is great if you have trouble keeping your head and shoulders on the ground in the usual version, if you have any concerns with your knees or find Swan, Shoelace or Square Pose difficult to get in to. Or, simply if you are feeling a lower in energy.

Sit with one hip alongside the wall then swing your legs up the wall.

From here, place your right ankle to the top of your left thigh then slide your left foot down the wall with the lower back and sacrum remaining on the ground (you can slide hips a bit further away from the wall to facilitate this if necessary). This pose can feel quite intense around the hips and glutes in particular. You might also feel a stretch into the lower back or on the inside of the right thigh. Sliding your left foot further up the wall will lessen the intensity, while sliding the left foot further down can increase the intensity, so do adjust the position of your left foot on the wall accordingly.

You also have the option to gently press your right thigh towards the wall with your right hand.

The external rotation of the right hip can help stimulate the gallbladder meridian which runs down the side of the body along the outer hip. The liver meridian which runs along the inside of the leg, through the groin and up into the torso can also be stimulated here.

Aim to stay here for 1-3 mins if you are a beginner or 3-5 mins if you are more experienced. Repeat on the left left side.

You can watch a video where I show you other variations of Eye of the Needle here.