Yin: A Quiet Beginning

Find a mild, comfortable stretch and leave plenty of room to soften. The holds are deliberately short for a first taste of Yin. You can leave a shape before the bell; there is nothing to gain by waiting through pain. Pause in a neutral position after each hold.

The sequence

1. Arrive
2. 01 Easy Seat“Sit on a cushion and allow the breath to settle before the first hold.” 1m
3. 02 Bound Angle Pose“Support both knees and choose a mild first edge; there is no need to push the legs down.” 2m
4. Move
5. 03 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 30s
6. 04 Seated Forward Fold“Bend the knees and rest over a cushion if useful; stay somewhere easy enough to soften.” 2m
7. 05 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 30s
8. 06 Reclined Twist · Right side“Right side. Support the knees with a cushion and let the twist remain small. Come out before any strain.” 1m
9. 07 Reclined Twist · Left side“Left side. Support the knees with a cushion and let the twist remain small. Come out before any strain.” 1m
10. Rest
11. 08 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 2m