Bridge

Read the principles and benefits of Yin yoga below before practicing.

Benefits:
Decompresses the spine
Supports the digestive system
Stimulates thyroid and lungs
Balances hormones
Calms the nervous system
Rejuvenates the entire body


Affected meridians:
Urinary bladder meridian
Lung meridian
Heart meridian
Stomach meridian


How to get into the pose:
Lie on your back with your knees bent and the soles of your feet flat on the mat. Feet are parallel.
Press down into the feet and lift your hips off the floor.
Place your block under your sacrum. Bring your arms out to the side.
This should feel really comfortable.


Duration:
Hold the pose for 2 - 5 minutes.


How to come out of the pose:
Press the feet into the mat and lift the hips and remove the block. Slowly lower down your upper back, mid-back, and buttocks come down last. Slowly turn the head from side to side.

Props (using props during Yin practice helps you to be more comfortable in each pose):
Yoga mat.
Block or couple of books or folded blanket. 
Timer and soothing/relaxing music. You can also practice in silence.


Contraindications:  
If you feel any sharp pain in this pose, come out.
If you have uncontrolled blood pressure
If you are on your cycle or have any neck issues
Pregnancy 

You can also bring your feet up towards the ceiling:

Or extend your legs.

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What is Yin Yoga? 
Yin Yoga has its roots in China, unlike the more popular and active yoga practices, that originated in India. It was founded on the Taoist theory of yin and yang – opposite concepts that, together, represent balance. 

There are around 20 classic poses (plus their variations) in Yin Yoga. Yin postures are primarily passive in nature and mostly performed while seated or in a reclining position. Yin poses are held anywhere from two minutes to five minutes (or even more) in order to target the body’s connective tissues, joints, and fascia rather than muscles. 

Yin Yoga Principles:
1. Find your comfortable edge in each pose, the place where you feel a sensation but not over-stretching, stabbing, or burning pain. Keep in mind that less is more. 
2. Remain still while in each pose. Focus on your breath, relax the muscles, and let the stretch go deeper into the connective tissues.
3. Hold each pose for a long time (2- 5 minutes), letting yourself open into the posture. Use a timer. 
4. Release each pose slowly and with care. Take your time when coming out of a pose - go nice and slow. 
5. Rest for 1 minute in between each pose to feel the after-effects.


Benefits of Yin Yoga:
Physical level - targets bones, release fascia and improves joint mobility. 
Emotional level - Yin Yoga is a quiet practice that is truly a meditative practice that calms the body and mind. Reduces anxiety and stress. 
Energetic level - the practice reconnects with its roots of Taoist yoga and uses the ancient map of the Meridians. The long holds in Yin restore harmony in the subtle body by targeting the channels that run through the connective tissues. Improves the flow of chi or prana and balances internal organs.