Yin Yoga for Resilience
Resilience- Psychologists define resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress — such as family and relationship problems, serious health problems, or workplace and financial stressors.
Resilience is the ability to adapt and bounce back when things don't go as planned. It's being able to learn from mistakes and move forward rather than wallow or dwell on failures. Being resilient in some situations can even build inner strength and boost confidence in many areas of life.
This yin sequence focuses on the Superficial Back Line (SBL) of fascia/ connective tissue. Usually I work with the energetic channels of the meridians, so this was a fun change.
The sequence also brings in the Superficial Front Line (SFL) to balance.
The qualities associated with the SBL are- supportive, quietly persevering, grounded-ness, backbone, retrospection, quiet courage.
Start with some time for centering, connecting to your breath, and a present moment meditation.
After each asana, find a neutral spine for a few breaths up to a minute, noticing any differences. As with anything, honor your body and move only to the point you can comfortably hold each asana with minimal stretch. Focus on softening and staying present.
Reclined 1-leg twist- 4 minutes each side
Pontoon- 4 minutes
If a block doesn't feel supportive, you can use a bolster or folded blanket. It's also ok to keep your knees bent.
Toe squat- 2 minutes
This one can get intense pretty quickly, so you may choose to do this with your hands on the ground and your hips lifted more towards tabletop.
Hero with blanket roll- 2 minutes
The rolled up blanket will go directly behind the knees to support them. If you have tight calves, you might decrease the size of the blanket roll.
Sphinx- 4 minutes
Embryo- 5 minutes
Caterpillar- 5 minutes
Sphinx or Seal- 4 minutes
Take a second round of Sphinx or come into Seal- lifting the elbows without changing your hands.
Butterfly- 4 minutes
Melting Heart- 4 minutes
You may choose to do one arm at a time if it feels more supportive for your shoulders.
I like using a block under my head or my heart. Keep hugging the ribs back towards the spine so the opening happens in the heart & shoulders rather than the low back.
Shavasana- 10 minutes