Heart Bench pose 3 minutes

Описание: Yin Yoga pose, Heart Bench, held for 3 minutes.

Create a personalized Yin practice by adding the poses of your choice and the length held (3, 5, or 7 minutes) into your own playlist, in the order of your choosing. See the video, "Why Yin Yoga? Creating Your Own Yin Practice Sequence," or continue reading for detailed instructions below.


Creating Your Own Yin Practice Sequence

1--See the example playlists that have been created for your viewing pleasure titled, “Yin Yoga--45 minute practice” and “Yin Yoga--60 minute practice.”

2--Determine which poses you would like to include in your sequence and how long you would like to hold each one, 3, 5, or 7 minutes (see list of poses below). I personally like to begin my yin poses with either heart bench or lung bench (5 or 7 minutes). It feels good to my body to open up the chest area first thing. Try it out and see what you think. Don’t forget to add “Yin Yoga with Lisa” as your fist video in the playlist. It’s purpose is to prepare your body and mind for the practice with some simple breathing and gentle stretches. End your practice with “Savasana” (Final Rest, 5-7 minutes is my preference), either propped or unpropped. You may be tempted to skip Savasana, but don’t do it. Savasana provides much needed rest and recovery that we typically don’t get with our hectic and crazy schedules.

3--Create your own playlist by adding the appropriate videos that correspond with your desired poses and the length you would like to hold each pose.

WHAT IS A PLAYLIST? A playlist is a collection of videos of your choice. You can go to your youtube Library tab to view all of your playlists. You will be creating your own Yin Practice playlist.

HOW DO I CREATE A PLAYLIST?
Choose a pose/video amongst the yin 3 minute, 5 minute, or 7 minute youthful yoga playlists, that you would like to include in your personal yin practice playlist.
Under the video, click Save .
Select a playlist you've already created such as “45 minutes Yin Practice”, or click Create new playlist. If you create a playlist, enter a playlist name. Select your playlist's privacy setting. If it's private, only you can view the playlist. And click Create.
Continue in this manner adding all of your selected poses to your personal playlist.

HOW DO I EDIT OR REARRANGE MY NEWLY CREATED PLAYLIST?
Select the playlist you’d like to edit from your list of playlists.
Determine the order you would like your yin poses to be in.
Hover your mouse over the thumbnail of the video until you see the bar (3 dots) near the video’s thumbnail or off to the side of the title.
Click the bar and then click on whether you want the video to go to the top or bottom of your playlist.
Depending on your setting, you may be able to drag and drop the video in the desired location.

4--Choose relaxing music to play throughout the practice

5--Roll out your mat, locate your props (blankets, pillows, bolsters, blocks), turn on your music, and start the video. Away you go…


YIN YOGA POSE LIST:
Butterfly
Caterpillar (Forward Fold)
Child
Corpse (Savasana)
Dragon (Lizard)
Dragonfly (Dragonfly)
Half Butterfly
Heart Bench
Lung Bench
Melting Heart (Puppy)
Saddle (Reclining Hero)
Shoelace (Gomukasana legs)
Sleeping Swan (Pigeon)
Sphinx
Spinal Twist
Square (Fire Log)
Supported Bridge