Yin Yoga Sequence for Hips and Spine

Transition: Sit, soles together with the feet away from the groin, fold forward with a round back.

Easier option: Sit on a cushion; rest the head on a block or bolster.

Transition: Roll up slowly, lie down, legs long.

Easier option: Knees bent, feet on the floor.

Transition: From hands and knees step the right foot between the hands, slide the left knee back.

Easier option: Blanket under the back knee; hands on blocks.

Transition: Child pose for a few breaths between sides, then switch.

Easier option: As on the right.

Transition: Knees wide, forehead down.

Easier option: Bolster under the chest.

Transition: Bring the right knee forward behind the right wrist, slide the left leg back, fold over the front shin.

Easier option: Cushion under the right hip; or reclining figure four on the back.

Transition: Through hands and knees, switch sides.

Easier option: As on the right.

Transition: Lie on the belly, elbows under or slightly ahead of the shoulders, let the lower back sag gently.

Easier option: Elbows further forward for less backbend; skip with a recent back injury.

Transition: Press back to child pose to release the back.

Easier option: Lie face down instead.

Transition: Lie on the back, cross the right thigh over the left, let both knees fall to the left.

Easier option: Cushion under the knees; uncross the legs.

Transition: Knees back to centre, cross the other way.

Easier option: As before.

Transition: Legs long, arms by the sides, cover up warmly.

Easier option: Bolster under the knees.