Yin Yoga is a very slow style of yoga in which you hold poses for 3-5 minutes. This relaxing type of yoga is great for increasing flexibility and targeting certain areas of the body. This Yin Yoga kidney sequence works with the kidney meridian line to help stimulate and nourish the kidneys.
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How Can Yin Yoga Help the Kidneys?
Meridians are a large part of traditional Chinese medicine. Acupuncturists work with meridian lines to receive a variety of results. One of the main meridians is the kidney meridian. When we have built up stress and tension in our spine, hips, and legs, the kidney meridian can get blocked. This Yin Yoga kidney sequence will relieve tension in the spine, hips, and legs and work to unblock the meridian and nourish the kidneys.
Yin Yoga Kidney Sequence
This Yin Yoga Kidney sequence will take you about 40 minutes. In these poses, you want to feel a stretch, but never any pain. If you are going to deeply into the pose, your body won’t relax and release.
This sequence is not intended to cure disease or illness. There are many contraindications (including pregnancy) for yoga poses, which is why consulting your doctor before practicing yoga is essential. You should also have a certified yoga teacher that learn and practice under in person.
Beginning Your Practice
- Start with a few minutes of meditation. Make sure you are comfortable and sitting up tall. Your hips should be higher than your knees, so you will want to sit on a cushion or a folded up yoga blanket. If you would rather do a guided meditation, I would highly recommend using Headspace.
Yin Poses
- Sphinx Pose for three minutes: Lie on your stomach, prop yourself up using your forearms with your elbows slightly forward from your shoulders. Look forward and relax your shoulders down. For a more detailed look at Sphinx Pose, read Spinx Pose Yin Yoga Version of Cobra.
- Caterpillar Pose for three minutes: Sit with your legs straight out in front of you and fold over your legs. You can place a yoga bolster on your legs to rest on if it’s comfortable. Otherwise, place your hands on the ground and use your arms for support.
- Dragonfly Pose for three minutes: Sit up nice and tall with your legs straight and wide apart. Lean forward, resting your hands or forearms on the ground in front of you. Remember, you will want to feel a stretch, but no pain.
- Half Butterfly Pose for three minutes on each side: From a seated position, one leg extends out straight, while the other leg is bent with your foot placed on the opposite inner thigh. Lean forward to a comfortable spot. Watch this short video from Jennifer Raye for a more detailed look at Half Butterfly Pose. Jennifer is a wonderful yoga teacher who specializes in Yin Yoga.
- Butterfly Pose for three minutes: From a seated position, bend both legs, bringing the soles of your feet together and keeping them close to your body. Lean forward keeping a straight spine.
- Reclining Twist for three minutes on each side: Lie on your back, bending one leg and bringing your knee across your body. Try to keep both shoulders on the ground.
Ending Your Practice
- You always want to end your yoga practice with Savasana. Lie on your back, palms faced up, with your eyes closed. Relax in Savasana for at least seven minutes.
- Gently come to a comfortable seated position and rest your hands on your knees. Spend a few minutes in meditation. Remember that you want your hips higher than your knees, so grab a cushion or yoga blanket.
Yin Yoga Resources
I have four people that I look to for Yin Yoga guidance and information. Bernie Clark, Paul Grilley, Jennifer Raye and Sarah Powers are all Yin Yoga experts. If you want to learn more about Yin Yoga, I would highly recommend learning from these experts.
Bernie Clark Yin Yoga Book: The Complete Guide to Yin Yoga
Paul Grilley DVD: Yin Yoga: The Foundations of a Quiet Practice
Sarah Powers Book: Insight Yoga
I have written a comprehensive article about Yin Yoga. Included in the article are the history, philosophy, benefits of Yin Yoga, and a complete guide to some of the key poses. If you would like to learn more about Yin Yoga, I would highly recommend that you read the article, 21 Wonderful Yin Yoga Benefits.
Namaste,
Abby
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