Embrace the Stillness: A Yin Yoga practice for the Winter Solstice
The winter solstice marks the longest night of the year,a powerful time for introspection adn renewal. It’s a lovely opportunity to turn inward,release what no longer serves you,and set intentions for the season ahead. Yin yoga, with its long-held, passive poses, is the perfect practice to support this journey.
This sequence is designed to help you connect with the quiet energy of winter, cultivate stillness, and nourish your body and mind. Prepare to slow down, breathe deeply, and embrace the present moment.
Preparing for Your Practice
First, find a quiet space where you won’t be disturbed. You’ll want a yoga mat, and consider gathering props like bolsters, blankets, and pillows for added comfort and support. Remember, the goal is to fully relax into each pose, so don’t hesitate to modify as needed.
Butterfly Pose (Baddha Konasana)
Begin by sitting comfortably with the soles of your feet together, allowing your knees to fall open to the sides. Gently draw your heels closer to your groin if it feels accessible. You can remain upright or fold forward over your legs, supporting your forehead with a pillow or bolster if desired.
Hold this pose for 3-5 minutes, focusing on your breath and allowing gravity to deepen the stretch in your hips and inner thighs. Notice any sensations that arise without judgment.
Supported Bridge Pose (Setu Bandhasana)
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press into your feet and lift your hips off the floor, sliding a block or bolster underneath your sacrum (the flat bone at the base of your spine).
Arms can rest alongside your body, palms facing down. Relax your shoulders and allow your chest to gently open. Stay here for 3-5 minutes, breathing deeply into your belly.
Reclined Spinal Twist
Lying on your back,draw your knees into your chest. Extend your arms out to the sides, palms facing down. Gently drop both knees to one side, keeping your shoulders grounded.
Turn your gaze in the opposite direction of your knees. Hold for 3-5 minutes,then repeat on the other side. This twist helps release tension in your spine and stimulate digestion.
Windshield Wipers
Place your palms on the floor behind you, and lean back slightly. Keeping your back flat, gently swing your legs from side to side, like windshield wipers.
Continue this gentle movement for 1-2 minutes, allowing your lower back and hamstrings to release. Remember to breathe deeply and move with fluidity.
Savasana (Corpse Pose)
Take your time settling onto your back for Savasana. Feel your entire body supported by the floor. You might want to place a bolster under your knees or a blanket over your body for extra comfort.
Close your eyes and allow yourself to entirely relax for 3-5 minutes. Release any remaining tension and simply be present with your breath.
Closing
Gently begin to deepen your breath and bring movement back into your body. Stretch your arms and legs, and roll onto your side in a fetal position. Slowly press yourself up to a comfortable seated position.
Bring your hands together at heart center, and offer yourself gratitude for taking this time for self-care. Embrace the quiet intention of the winter solstice and carry that peace with you throughout the season.
This practice is a gift to yourself-a moment to pause, reflect, and reconnect with your inner wisdom. May it bring you clarity, peace, and a renewed sense of hope as you move forward into the new season.
