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. Warm up
2. 01 Easy Seat“Sit on a cushion and allow the breath to settle before the first hold.” 57s
3. 02 Bound Angle Pose“Support both knees and choose a mild first edge; there is no need to push the legs down.” 57s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each 1m 15s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
6. Flow
7. ≈ Ashtanga flow3 poses · 25s each · 3 rounds 3m 45s
   1. Constructive Rest
   2. Seated Forward Fol...
   3. Constructive Rest
8. Cool down
9. 05 Reclined Twist · Right side“Right side. Support the knees with a cushion and let the twist remain small. Come out before any strain.” 57s
10. 06 Reclined Twist · Left side“Left side. Support the knees with a cushion and let the twist remain small. Come out before any strain.” 57s
11. Rest
12. 07 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 12s