Yoga

Yin Yoga: An Individualized Approach to Balance, Health, and Whole Self Well-Being

Yin Yoga: An Individualized Approach to Balance, Health, and Whole Self Well-Being

Ulrica Norberg

Language: English

Pages: 144

ISBN: 1626363951

Format: PDF / Kindle (mobi) / ePub


A yin yoga practice incorporates poses designed to improve the flow of qi, the subtle life force essential to organ health, immunity, and emotional well-being. The postures are moved through slowly and mindfully, gently allowing tendons, fascia, and ligaments to stretch as circulation improves and the mind becomes calm. Experienced yoga teacher Ulrica Norberg describes how to balance yin and yang on and off the mat, sharing her own experiences and offering wisdom for adapting the yogic principles in modern life. Readers will learn to develop their own individualized yin yoga practice, complete with a yin yoga flow, visualization techniques, and ayurvedic health principles. Photographs and clear descriptions highlight proper alignment, ensuring the practice will be safe and effective.

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we investigate for ourselves the liberating opportunity to stop struggling with pain, criticism, shame, and loss. We attain curiosity and acceptance and learn to relate to all of life’s experiences, without categorizing them as good or bad. They are simply experiences that come and go. The first step to attaining a more relaxed and neutral (sattvic) mindset is to learn how to quiet the vrittis—the restlessness of the mind (the amplitude of the brainwaves)—through the practice of yoga in relation

RECOMMENDED HOLD TIMES This can be held for three to five minutes. BUTTERFLY/HALF BUTTERFLY Here you stretch the lower back without requiring loose hamstrings. If the legs are straighter and the feet are farther away from the groin, the hamstrings (back of thighs) will get more of a stretch. If the feet are in closer to the groin, the adductor muscles (inside of thighs) get stretched more. GETTING INTO THE POSE Sit on a folded blanket, then bring the soles of your feet together and then

slide them away from you. Allowing your back to round, fold forward, lightly resting your hands on your feet or on the floor in front of you. ALTERNATIVES AND OPTIONS •If the neck is tight or stressed, support the head in your hands or on a bolster, or slide blocks under the thighs. •If the back doesn’t like this pose, you can try to do half butterfly; take one leg at a time, or do this pose toward a wall in the reclining variation—lie down, keeping legs in butterfly, leaning against the

feeling just seconds after coming out of a pose. Sit for a moment, close your eyes, breathe gently, and feel the aftereffects of the pose. It is usually very pleasant. If you move too quickly, you miss out on the endorphin rush and you risk the tissues drawing back together too fast, which can hurt. Sometimes when you have been in a pose for a couple of minutes you might feel it is impossible to come out of the pose and think you are never going to be able to walk again. But rest assured—you

feeling just seconds after coming out of a pose. Sit for a moment, close your eyes, breathe gently, and feel the aftereffects of the pose. It is usually very pleasant. If you move too quickly, you miss out on the endorphin rush and you risk the tissues drawing back together too fast, which can hurt. Sometimes when you have been in a pose for a couple of minutes you might feel it is impossible to come out of the pose and think you are never going to be able to walk again. But rest assured—you

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