Hi. Vanessa here. Thanks for joining me today, and today, we’re doing a short yin yoga practice, which is really helpful for chronic fatigue. I had a lot of feedback on my first yoga DVD, which went out last week, and a lot of you out there found it really helpful, and a lot of people with chronic fatigue really enjoyed the video, so I thought I would make something a little bit more specific for you. I hope you enjoy it.
Today, we’re going to start in a seated meditation. Take your pillow, and place it under your sit bones. It allows a more comfortable position for you to begin your meditation with. Perhaps you’d like to set the intention for your practice today, whether it’s to feel more energy, to feel a little calmer, or to feel more peaceful. Your intention is personal to you.
Our first post is seated butterfly. You want to bring your heels to touch, and you stay seated on your sit bones. Bring your heels as close in towards your body as you can, but remember, be gentle. Don’t push yourself. Take your cushions, and place them in your lap. You’re simply going to allow your body to fold over. Take your head to one side. Allow the upper body to sink into the cushions below you.
Simply rotating the head and placing it to the other side of the body, allowing the head and neck to fully let go.
Gently rolling up the spine, vertebrae by vertebrae, you’re going to take your cushions and place them behind your chest. We’re going to keep our legs in the butterfly position, and we’re going to slowly recline onto the cushions, allowing the head to hang over the edge, and using the cushions to open the heart and the chest. Let this gentle pose open your heart.
Slowly coming up, vertebrae by vertebrae, until you’re in a seated position, and you’re going to bring both legs out in front of you. We’re going to place the cushions once again onto the thighs, and slowly, vertebrae by vertebrae, bring your upper body down until you’re lying flat on your cushion. Don’t worry if your knees are slightly bent as long as both legs are extended in front of you.
Yin practice is to allow the body to sink deep and gently into the poses. It’s not time to push yourself. It’s a time to be gentle, loving, and caring. Gently rotating the head to the other side, taking a breath, and allowing yourself to let go, sink deeper into the pose.
On the inhale, slowing coming up, vertebrae by vertebrae. Take your cushions to one side, and turn around. We’re going to go into a gentle inversion with our legs up the wall, so bringing your hips nice and close towards your bed or toward the wall, and gently placing your feet up nice and high for your inversion. If it feels more comfortable for you, you can keep the knees bent. Just go with what feels right.
You have the option to stay here, or you can move into a gentle Deaf Man’s Pose. Bend the knees. Place your hands under the hips, and you’re going to bring your feet forward until your toes touch above the head, then gently through the knees so that one knee rests between the earlobes and shoulders on each side. Push the back of the neck deep into the surface below you. You’ll find this will take any pressure off the throat area.
Come out of this pose, engage your core, and slowly roll the spine down, vertebrae by vertebrae. You should find yourself positioned in your gentle inversion once again. This time, we’re going to take a heart-opening inversion. Just like in the butterfly, we’re going to place the cushions or pillows underneath the chest, once again, allowing the heart to open.
Last, but not least, gently sliding your legs down the wall, taking your cushion, placing it in between your knees, placing your head on your pillow, and gently allowing yourself to let go. Enjoy your well-earned Savasana.
If you enjoy an at home yoga practice then you might want to check out my post on yoga music that will move your heart.
Share this practice with a friend if you think they will enjoy it.
Have a great day.