Yin yoga practice for shoulders and hips release

This Yin Yoga sequence targets the neck, shoulders and lower body areas, specifically the groin, hip flexors, quadriceps, and ankle and toes. This practice sequence is perfect after a day of sitting, be it at the desk at work, or after a long drive.

Rebound poses are subjective – there is no right or wrong time to include a rebound however if you choose to include a rebound pose after each yin yoga pose, feel free to choose from a child’s pose, lying on your back or belly, sitting comfortably cross-legged or kneeling on the mat. 

Join our Yin class at Peak Wellbeing and explore our other classes.

Graceful bow in Seiza

Target area: Neck and shoulders

Length of pose: 4 minutes on each side (8 minutes in total)

Come to kneel and sit back on your heels; this is the seiza pose. Place your left hand on your left thigh, then wrap your right hand around the back and finding your left arm. Tilt your head to the left and gently tuck your chin into your chest, bowing your head forward. Stay for 3 minutes each side.

Place a rolled blanket at the back of your knees or sit on a block if there is discomfort in the knees.

Eagle arms in Seiza

Target area: Shoulders, trapezius

Length of pose: 4 minutes on each side (8 minutes in total)

Remaining in seiza, stretch both arms to the side at shoulder height then cross your right elbow over your left and bring the palms or the back of of your hands together. Draw your shoulder blades down to the floor. Stay for 4 minutes. Exit by unwrapping your hands or palms, stretching your arms out to either side of your body.

Get deeper into the target areas by drawing your hands or palms down towards the ground.


Target area: Groin, hip flexors

Length of pose: 5 minutes

With bent knees bring both feet together touching. Clasp your hands around the soles of your feet. Think of forming a long diamond-shape with your legs. Holding onto your feet, lean forward into a forward bend.

Support your head and neck by using a block or bolster (as shown in the picture). You can also use blocks beneath your thighs or knees for ease and support for your hips.

Half Dragonfly

Target area: Hamstring, obliques

Length of pose: 3 minutes each side (6 minutes in total)

Extend your right leg out sideways, and bend your left leg in towards you. Shift forward on your sitting bones and lean to the right. Use your right hand to support by placing it on the ground. Stretch your left arm above your head as you lean to over to the right.

Place a blanket beneath your sitting bones for ease if required.


Target area: Glutes, hips

Length of pose: 3 minutes each side (6 minutes in total)

Anchor your sitting bones to the ground, then extend both legs out in front of you. Bring the left knee to standing and cross your left foot over to the outside of your right knee, stacking your left knee over your right. Bend your right knee, and draw your right foot in towards your left hip. Stay here for 3 minutes or fold forward if you are able to get a stretch along the lower back. Exit the pose by leaning back with your arms extended behind for support, then slowly straightening both legs forward.

Place a blanket beneath your sitting bones for ease to tilt forward. You can also opt to do half shoe lace with one leg extended forward.

Savasana (As rebound pose and closing pose)

Length of pose: Minimum 5 minutes

Use the stillness of savasana to notice the sensations within your body and the chatter in your mind. If there is a part of your body that is tingling with vulnerability take the moment to observe without reacting to it.

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