60-Minute Yin Yoga Sequence To Conquer F E A R

60-Minute Yin Yoga Sequence To Conquer

F. E. A. R.

The spine is the pillar of our existence. Physiologically, the spine houses the central nervous system, supports the body’s weight, facilitates movement and flexibility, supports the functions of organs, and enables sensory perception, thought, and locomotion. 

In Chinese medicine, the Urinary Bladder meridian runs along the spine. The Urinary Bladder is a Yang organ and it is paired with the Kidneys. Based on the Daoist view, the acquired emotions after birth in these channels are fear, paranoia, panic, terror, loneliness and insecurity.  People with Qi stagnation in these channels over time can become indecisive, fearful, submissive to authority, and have the tendency to procrastinate. (When we procrastinate, we might have a fear of failure.) Yin Yoga helps to release these negative emotions. Like acupressure, when we hold a posture for a longer period, we stimulate the Qi along the meridians. Restoring Qi circulation in the Urinary Bladder and Kidney channels allows the congenital virtues of rationality and wisdom to prosper.

Here is a full 60-minute Yin Yoga sequence to help conquer fear. You can practice it in the morning/evening and once or twice per week.

Starting your practice:

Before you begin, make sure your practice area is free of clutter, loud music/noise, and most importantly put your cell phone away. Put your phone on silent or airplane mode if you use it as a timer. Essentially, in the next hour or so, you’ll be diving inward to a place of self-inquiry and quietude. Doing a home practice might mean that you have to coordinate with your family members so that you can have space to yourself without any disturbances. 

How long you should hold a posture is entirely up to you. The time set for this sequence is only suggestive. Just make sure you’re able to breathe normally and can feel the target area. I encourage you to push your edge with wisdom and compassion, which means go as far as you can without risking any injuries. 

Let’s begin!

1. Butterfly 4 minutes- Rest 1 minute

Target areas: Low spine, groin, inner thighs.

Annie Au Yin Yoga Butterfly


2. Caterpillar 5 minutes- Rest 1 minute

Target areas: Low spine, back of the legs.

Annie Au Yin Yoga Caterpillar


3. Dragonfly 4 minutes- Rest 1 minute

Target areas: Low spine, inner thighs.

Annie Au Yin Yoga Dragonfly


4. Bananasana 4 minutes per side- Rest 1 minute after both sides

Target areas: Side of the body.

Annie Au Yin Yoga Bananasana


5. Sphinx 3 minute & Seal 3 minutes- Rest 1 minute

Target areas: low spine, stomach.

Stay in Sphinx for 3 minutes

Stay in Sphinx for 3 minutes

If your back is fine, transition into the Seal pose and hold for 3 minutes. 

If your back is fine, transition into the Seal pose and hold for 3 minutes. 

6. Half-Saddle 4 minutes per side
Rest 1 minute between each side

Target areas: Low spine, top of the thigh, shoulders.

Lay on a bolster if needed. If your foot hurts, place a blanket under it.

Lay on a bolster if needed. If your foot hurts, place a blanket under it.

7. Snail 4 minutes- Rest for 1 minute

Target areas: Entire spine (specifically upper spine), back of the legs.

You can do the Caterpillar again if you cannot do Snail.

Annie Au Yin Yoga Snail Pose

8. Reclining Twists 4 minutes per side- Rest between sides for 1 minute

Target areas: Mid-low spine, outer thigh, upper arm/shoulder.

Annie Au Yin Yoga Reclining Twist

9. Savasana 5 minutes

Target area: General stillness in the body/mind. Focus the mind on a single point or try any of these simple meditation techniques.

Annie Au Yoga Savasana

Do you have a friend, family, student who needs to overcome his or her fear? Forward this free sequence to them and it might just be the thing they need!


Join us for the next 100hr Yin Yoga & Chinese Meridians Teacher Training!

June 01-10, 2017

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