YIN YOGA: Seeking Serenity - part 4

24 december 2017 | Av Ulrica Norberg

This is the fourth and final part of the theme month on yin yoga. Yin yoga places you in positions that are challenging for joints, ligaments, and muscles; positions that can hurt you if you leave them too quickly or aggressively. In this part I will give you some final advices so that you can continue your practice when this theme month ends. Let me educate, guide and inspire you to a more balanced life where yin yoga plays an important part.



This is a part of the four week yin yoga theme in BEYOGA365, with the purpose to guide you to a more relaxed and balanced month of December. Read the introduction of the month here! 

Week 4 (of 4) -  Integration, individuality, intelligence

When you come out of a position, do it very slowly and use your hands to support your legs, gently contracting the muscles you’ve just been releasing while in the pose. It’s also beneficial to add a countermovement. For example, if you have been bending forward, sit upright and stretch backwards gently.

In yin yoga you challenge deep tissues that the body normally protects from getting stretched, since they’re easily damaged by force. You may experience some discomfort, some shaking, or a slight feeling of instability. This is normal, especially when you are new to the practice. However, if a position causes severe pain or makes you so uncomfortable that it affects your focus or breathing, then you’ve gone too far and need to slowly come out of the pose.

Other warning signs that you’ve pushed too far are feelings of extreme weakness or instability, muscle spasms, or misalignments that you can’t correct. If you exeprience these things, take a break to breathe and then, if it feels right to your body, begin again, slowly and very carefully, stopping when you begin to meet your edge. Props are very helpful here, you'll find a great selection of props in Yogobe Store.

To continue reading and learning more about this week's topic: integration, individuality and intelligence, read the entire text in a separate blog post.

This week's challenges

This week, we are working with trying to respect the body and its intelligence. And here I want you to start sensing the body, beyond the mind. When a thought or emotion comes along, pause, breathe and don't move. Just breathe and move to a space in the body you feel safe. When that ruffle has passed, you can go ahead and release your mind just to be an observer. I know it is hard, but I can reassure you of one thing.

Yin yoga is like this: You do it, again and again and again and it is like: ok, maybe, no, yes, why, I don't like it, I like it, please, no, yes, why, how come, tell me etc... it will be like this for a while when you practice. Then somewhere after like a dozen sessions (different for everyone) there is like you step over a threashold and there your are: AHA! I SO got it. WOW. So this is what yogis mean by being in the NOW. Awesome. Wanna do that again.

Don't expect answers to come, don't inquire in the left brain. Move into the right brain and into your body. Step away from trying to know it all, understandning. Aim for trying to help your body, mind and nervous system to release tension and just do the practice. The rest will follow. Trust me on that. 

This week I recommend you to do mine, Satu's or Johanna's yin yoga classes twice and follow up with one of the recommended meditations right after. The other days, keep working on balancing these classes with some stability classes.

I also invite you to ask yourself and inquire around the following questions during the week when you have a moment before, during and after your practice:

  • Can I try a little yang practice after yin one day? Like a brisk walk, a jog or some gentle weight lifting?
  • Can I maybe treat myself to a massage?
  • Can I list four awesome things about life and living here and now?

Video recommendations

Yin yoga sequences

Klass
30 min

Yoga with

Meditative yin - let's focus on the needs rather then the wants, with Ulrica Norberg. (English)

Klass
60 min

Yoga with

Embodied Yin: Travel into your individual side, releasing the negative side of the ego with Satu Tuomela. (English)

Klass
45 min

Yoga with

A yin class with Satu Tuomela focusing on your kidney & urinary bladder meridians. (Finnish)

Klass
90 min

Yoga with

Global yin yoga: Happy baby - Not Worried Baby. Focus on really feeling the poses with Johanna Andersson. (Swedish)


Guided meditations

Klass
20 min

Meditera with

Visit every little corner of your body with this meditation that is deeply calming for the mind, with Simon Krohn. (English)

Klass
20 min

Meditera with

A guided meditation where Ulrica Norberg guides you through a visualization and the Ham Sa mantra. (Swedish)

Klass
10 min

Meditera with

A guided meditation with Satu Tuomela. (Finnish)


Stability, flowing and strengthening classes

Klass
15 min

Yoga with

Stretch and release your lumbar spine in different directions with Milla Floryd. (Swedish)

Klass
60 min

Yoga with

Improve your posture with this flow class. Focus on your alignment from the seven segments with Ulrica Norberg. (English)

Klass
60 min

Yoga with

Calming & strengthening hatha yoga sequence with Kaisa Kärkkäinen. (Finnish)

I wish you the best of luck this week and see you here on YOGOBE again I hope!
MERRY CHRISTMAS!!

For our Swedish followers, join our Facebook community BEYOGA365 where we aspire to inspire you to practice and being yoga throughout the year. We share knowledge, insights, love as well as empowering you to inspire yourself and others with and through yoga - on and off the mat. For us, yoga is an attitude, a way of life. Share this lifestyle with us. Join our community on Facebook and engage anytime, anywhere! 
For our Finnish followers, join us on Facebook.

Ulrica Norberg

Ulrica is one of Sweden's pioneers in yoga and has written several books and articles both in Sweden and abroad. Ulrica has also educated over 500 yoga teachers in Scandinavia.

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