yin yoga 001-003_Titles.indd 1 14/07/2017 11:45 001-003_Titles.indd 2 5/4/17 12:38 PM yin yoga stretch the mindful way Kassandra Reinhardt 001-003_Titles.indd 3 14/07/2017 11:46 Contents Yin asanas 6 Welcome to yin yoga About yin yoga 28 Square 68 Knee to chest 30 Reclining leg stretch 1 70 Wrist flexor stretch 32 Reclining leg stretch 2 72 Wrist extensor stretch 10 What is yin yoga? 34 Reclining leg stretch 3 74 Sphinx 12 Why do yin yoga? 36 Squat 76 Seal 14 What are chakras? 38 Toe squat 78 Side seal 16 What are meridians? 40 IT band stretch 80 Banana 18 Breathing techniques 42 Neck release 82 Straddle 20 What do you need? 44 Ankle stretch 84 Dangling 22 How do you practice? 48 Caterpillar 88 Snail 24 Seated meditation 50 Butterfly 90 Baby dragon 52 Half butterfly 92 Twisted dragon 54 Reclined butterfly 94 Dragon flying low 56 Lying chest opener 96 Winged dragon 58 Lying quad stretch 98 Supported bridge 60 Lying spinal twist 100 Eagle arms 62 Saddle 102 Happy baby 64 Archer arms 104 Thread the needle 004-005_Contents.indd 4 5/4/17 12:38 PM Yin sequences 108 Bowtie 148 Pre-workout stretch  180 Improving your posture 110 Deer 150 Beginner sequence 182 Prenatal sequence 112 Swan 152 Improving your digestion 184 Chakra opener 114 Seated swan 154 Improving your sleep 186 Opening your heart 116 Sleeping swan 156 Improving your energy 118 Child's pose 158 Intermediate sequence 188 Index 120 Reclined child's pose 160 Neck & shoulder 192 About the author/ 122 Cat pulling its tail tension relief Acknowledgments 124 Supported fish 162 Lower-back tension relief 128 Melting heart 164 Upper-back tension relief 130 Legs up the wall 166 Advanced sequence 132 Shoelace 168 Relieving stress 134 Reclined shoelace 170 Alleviating sciatica pain 136 Reverse prayer arms 172 Increasing hamstring 138 Frog flexibility 140 Half monkey 174 Full-body sequence 142 Monkey 176 Side-body sequence 144 Corpse 178 Increasing hip flexibility 004-005_Contents.indd 5 5/4/17 12:38 PM 006-007_Welcome.indd 6 5/4/17 12:38 PM 7 Welcome to yin yoga Please join me on this journey to learn about this slow-paced style of yoga that can provide a gateway to a way of life filled with more relaxation, greater mindfulness—and less stress. While other yoga forms might push you to strengthen and tone your body, yin yoga invites you to be exactly as you are. Yin yoga has something to offer to everyone Today, my life and my yoga practice represent regardless of your reason for picking up this book a balance between yin and yang. Because of yin and getting on your yoga mat. If you’re interested yoga, I know how to properly cope with stress, in the physical practice of yoga, you’ll enjoy the I fall asleep easily, and I genuinely enjoy sitting added flexibility and joint health you feel. But if in meditation. I feel healthier, calmer, and much it’s the emotional and mental benefits you seek, more flexible—physically and mentally. you’ll find techniques to increase your mindfulness This book’s intention is to give you the and to decrease your stress. information you need to begin practicing For years, I only practiced stronger styles of yin yoga at home on your own. Of course, yoga, such as vinyasa and power yoga. Although receiving guidance from a teacher in person is I absolutely loved them, I often found myself feeling tremendously beneficial, but doing yoga at home physically and emotionally drained. I was regularly is a great way to be consistent in your practice. stressed, had a hard time falling asleep at night, It also gives you the freedom to create your own and couldn’t meditate for more than 5 minutes at sequences and the power to learn what your a time. On a hunch, I tried my first yin yoga class— body needs at any given moment. and it was exactly what I needed! I hope this book brings you the gift of physical, Most of us lead lives that are already yang in mental, and emotional health. Most of all, I hope nature, meaning we’re active and sometimes it inspires you to take the first step toward even overly active. By only practicing yang styles creating more balance in your life. of yoga and leading a busy life, I was burning myself out and not giving myself the chance to slow down and recharge my batteries. Yin yoga offered me the opportunity to soothe my nervous system, to let go of the need to always be busy, and to learn to truly relax and be in the present moment. Kassandra Reinhardt Yin yoga is a practice of self-love and self-acceptance 006-007_Welcome.indd 7 5/4/17 1:10 PM 008-009_Chapter_One_Opener.indd 8 5/4/17 12:38 PM