Yin Postures

In Alphabetical Order

 

ANKLE STRETCH / SECOND STAGE OF INTENSE FOOT STRETCH

H: 1 minute
C: Ankles, knees, low back
PM: Towel under ankles, blocks at sides, blocks under shins

E: Earth, Wood
M: Stomach, spleen, liver, gallbladder
T: Child's Pose, Cat Cow
A: Ankles, feet

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Verbiage:

• Energetic: Activates Earth & Wood elements—grounding, stability, emotional security.

• Anatomy: Mobilizes ankles and knees, strengthens connective tissue in feet.

• Cue: Use a towel under ankles for comfort; this is an excellent prep pose for seated meditation.

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BANANASANA / LAZY MAN'S POSE

H: 2 - 5 minutes
C: Top knee - watch for hyper extension, if arms are overhead and become tingly, bring them to your side body
PM: Prop under sacrum knees bent or straight
E: Earth, Wood, Fire, Metal
M: Liver, gallbladder, kidney & urinary bladder, with raised arms heart and lung meridians
T: Savasana
A: Hip-flexors, psoas, obliques, IT band

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Verbiage:

• Energetic: Balances all elements; emotionally supports surrender and detoxification.

• Anatomy: Targets IT band, psoas, side body, and obliques; decompresses spine.

• Cue: Keep both shoulders grounded—adjust intensity with arm and leg positions.

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BRIDGE / SUPPORTED, LEGS STRAIGHT OR BENT

H: 2 - 5 minutes
C: Knees, low back, neck, C7
PM: Prop under sacrum, arms at side or overhead, legs straight or bent
E: Earth, Wood
M: Kidney, urinary bladder, spleen, stomach, with arms overhead, heart and lung

T: Reclined Pyramid
A: Low abs, hip-flexors, psoas

 

Verbiage:​

• Energetic: Primarily Earth & Wood; supports trust, stability, and growth.

• Anatomy: Opens hip flexors, supports sacral and lumbar spine.

• Cue: Ensure sacrum, not lower back, is on the support; arms can amplify meridian stimulation.

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BROKEN WING / OPEN WING / SHOULDER STRETCH

H: 1 - 3 minutes
C: Shoulders, top knee, tingling extended arm
PM: Bolster behind back, bent leg straight to protect knee

E: Metal, Earth, Fire
M: Lung, spleen, heart
T: Advasana, Advasana with wipers, Quad Stretch 
A: Shoulder, chest

 

Verbiage:​

• Energetic: Metal, Earth, Fire—emotional release through the chest and shoulders.

• Anatomy: Opens pecs, deltoids, and biceps; gentle twist for spinal muscles.

• Cue: Modify bent leg or arm position to reduce shoulder strain and prevent tingling.

  

CHILD'S POSE / WIDE LEGGED, SEAD OR SUPPORTED

H: 1 - 3 minutes
C: Diarrhea or are pregnant, knee issues, sensitive top of feet. Can be uncomfortable just after eating
PM: If knee issues exist, you may need to place a towel or blanket between thighs and calves or avoid the pose altogether. You may need a blanket or other padding under the ankles to reduce discomfort on the top of the feet, prop torso

E: Earth, Water, Fire, Metal
M: Spleen, stomach (compression), kidneys, urinary bladder (compression), with arms forward or thread the needle option - lung and heart can also be activated, with knees open liver
T: Table Top, Cat Cow, Down Dog, Intense Foot Stretch, Ankle Stretch
A: Inner thighs, back, shoulders, chest, arm pits

 

Verbiage:​

• Energetic: All elements—deep restoration and inward focus.

• Anatomy: Gently stretches hips, spine, and shoulders; compresses digestive organs.

• Cue: Support chest and head with props for longer holds or deep emotional release.

  

DEER POSE / WITH OR WITHOUT PROP

H: 1 minute unless a deep stretch can be felt - then up to 5 minutes
C: Knees
PM: Keep that foot in closer to the groin for knee issues, support front knee with a bolster/ blanket, folded blanket
E: Wood, Earth
M: Galbladder, liver, kidneys, spleen, stomach
T: Dandasana, Supta Baddha Konasana (butterfly), Sukasana, Seated Cat Cow
A: Hips, spine

SET UP SEATED WITH LEGS AT A 90 DEGREE ANGLE, TOP FOOT ON BOTTOM THIGH, FOLD FORWARD TO SQUARE SHOULDERS.

 

Verbiage:

• Energetic: Wood & Earth—balances liver qi and grounds excessive yang.

• Anatomy: Opens hips, encourages spinal rotation, supports sacrum.

• Cue: Use a bolster under the front knee for comfort and to protect the joint.

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DOUBLE PIGEON / SQUARE / SEATED SWAN

H: 3 - 5 minutes
C: Sciatica, pressure on the knees; tight hips
PM: Elevate hips until knees are below, if knees can’t go below the hips, avoid this posture, watch out for pelvic tucking and low back tightness; round if ok, straight back if tight/painful, knees propped if necessary, forehead to block or bolster if rounding forward
E: Earth, Wood
M: Liver, kidneys
T: Dandasana (or easy pose - simply cross legged)
A: Hips, shoulders, neck, back and chest if arms reach forward

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Verbiage:​

• Energetic: Earth & Wood—releases deep stored emotion from hips.

• Anatomy: External rotation of hips, stretches glutes and piriformis.

• Cue: Elevate hips to protect knees; use props generously for spinal neutrality.

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FROG / GOALIE STRETCH

H: 1 - 5 minutes
C: Back, knees, neck, ankles
PM: Angle of feet (ie can bring them closer together), prop torso up on bolster, pad feet, ankles and knees, bring forehead to a bolster or block
E: Earth, Wood, Water + Metal & Fire with arms forward
M: Spleen, liver, kidney / arms stretched forward ALL
T: Child’s pose, Advasana, Apanasana 
A: Inner thighs, hamstrings, back and chest if arms reach forward

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Verbiage:​

• Energetic: Earth, Wood, Water—deep pelvic release, grounding.

• Anatomy: Opens inner thighs, groin, and pelvic floor.

• Cue: Angle feet to reduce knee strain; bolster under chest supports long holds.

    

HALF PIGEON / SWAN / SLEEPING SWAN

H: Swan = a yang posture which can be held up to 3 minutes, then transition to sleeping swan = for 1 - 5 minutes
C: knees, hips
PM: bolster under pelvis, prop up low hip with a block, bend back knee to nearly 90 degrees, and scoop tailbone toward the sky

E: Wood, Earth, Water + Fire & Metal
M: Liver, kidney, urinary bladder, heart and lung if arms are forward and chest stretch is present
T: Easy Pose, Downward Dog, Child’s Pose, Cat Cow
A: Hips, shoulders, chest

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Verbiage:​

• Energetic: All elements—especially Wood and Water for emotional detox.

• Anatomy: Targets outer hips and hip flexors; mild heart opener if arms extend forward.

• Cue: Keep hips squared; use props under hip or chest to ensure alignment.

    

HAPPY BABY / STIRRUP / HALF HAPPY BABY

H: 1 - 2 minutes, unless arms can relax - 5 minutes
C: High blood pressure, heavy period *, external rotation of femur bones
PM: Hold back of thighs or ankles / Half Happy - release one leg - straight and relaxed OR in a Half Butterfly
E: Water, Wood, Earth
M: Kidney, liver, urinary bladder, spleen & stomach
T: Savasana, Apanasana, Wind Removing Pose, Supine Twist, Reclined Pyramid

A: Inner thighs, hamstrings

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Verbiage:​

• Energetic: Water, Wood, Earth—calms nervous system, opens hips.

• Anatomy: Stretches inner thighs and groin, decompresses spine.

• Cue: Hold ankles or thighs based on flexibility; avoid pulling knees toward chest.

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HEART BED / VARIATIONS WITH SOFT SUPPORT

H: 2 + minutes
C: Shoulder injury, tightness in neck and shoulders
PM: Prop up bolster, bring sacrum to block, head to block/blanket, legs in reclined pyramid, bolster under knees, or supported buddha konasana
E: Fire + Water
M: Heart, lung, stomach, stretch through belly - kidney
T: Fetal position
A: Chest, shoulders, thoracic

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Verbiage:​

• Energetic: Fire & Water—expands chest and softens emotional armor.

• Anatomy: Opens thoracic spine, heart space, and diaphragm.

• Cue: Adjust bolster and head support to avoid neck strain; arms can vary for meridian focus.

  

INTENSE FOOT STRETCH / TOE SQUAT

H: Up to 5 minutes, longer with practice
C: Sitting on the heels may strain the knees, if ankles or toe joints are very tight, don't stay here long - extreme discomfort may happen. If no injuries are present, it is ok to stay for a few breaths
PM: Feet on bolster if ankle injury is present, towel under over ankles
E: Wood, Earth, Water
M: Liver, kidney, stomach
T: Child’s pose, easy pose
A: Ankles, feet, toes, fascia

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Verbiage:

• Energetic: Wood, Earth, Water elements; supports Liver, Kidney, and Stomach meridians—deep grounding and detoxification.

• Anatomy: Stretches ankles, toes, and foot fascia; enhances joint mobility and fascia elasticity.

• Cue: Use a towel under ankles or bolster if injured; avoid extreme discomfort; begin with short holds increasing over time.

  

LIZARD / LOW LUNGE, DRAGON / TWISTED DRAGON

H: 1 - 5 minutes
C: Can be uncomfortable for the kneecap or ankle, if stiffness is present - the back thigh will be at a 90 degree angle to the front thigh, putting a lot of weight on the kneecap, prop torso
PM: Support the back knee with a blanket, or place a bolster under the shin, allowing the back knee to be off the floor; prop torso so the upper body can relax. For twisted dragon, twist toward your front leg.
E: Earth, Wood, Water
M: Stomach, spleen, liver, gallbladder, kidney, urinary bladder
T: Down dog, all fours, advasana, sphinx, child's pose
A: Inner thighs, hamstrings, hips, hip flexors

  

Verbiage:

• Energetic: Earth, Wood, Water elements; stimulates Stomach, Spleen, Liver, Gallbladder, Kidney, and Urinary Bladder meridians—harmonizes digestion and detox.

• Anatomy: Opens hips, inner thighs, hip flexors, and hamstrings; stretches the pelvis and lower abdomen.

• Cue: Protect back knee with blanket/bolster; keep thigh angles at 90 degrees to avoid knee strain; twist toward front leg for variation.

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MONKEY / SPLITS

H: 2 - 5 minutes
C: Pulled inner thigh muscles, overly tucked pelvis
PM: Bolster under pelvis, hands to blocks, even bring forehead to block or bolster if you are rounding forward
E: Earth, Wood, Water
M: Stomach, spleen, liver, gallbladder, and kidneys
T: Advasana / Child’s pose / lizard
A: Hamstrings, quadriceps, groin

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Verbiage:

• Energetic: Earth, Wood, Water; activates Stomach, Spleen, Liver, Gallbladder, Kidney meridians—deep pelvic and hip release for emotional balance.

• Anatomy: Lengthens hamstrings, quadriceps, groin; elongates pelvis and spine.

• Cue: Use bolster under pelvis or blocks for support; forehead can rest on block/bolster to encourage spine lengthening.

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NECK STRETCH / MULTI DIRECTIONAL * VIP

H: 2 - 3 minutes
C: Whiplash, neck tightness, nerve issues, avoid rotation stretching on the back of the neck PM: Only go as far as is comfortable, cue direction of eyes ie. keep eyes parallel to the space in front of you; sit against a wall or prop up pelvis and knees
E: ALL
M: ALL
T: Sukhasana
A: Neck muscles, sternocleidomastoid, traps, fascia

Stage One: Ear to shoulder - 2 minutes
Stage Two: Chin to opposite shoulder - 2 minutes
Stage Three: Chin to chest, hands can interlace and weight on the back of the head

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Verbiage:

• Energetic: All elements and meridians; supports balance and harmony throughout the body via cervical nerve relaxation.

• Anatomy: Stretches sternocleidomastoid, traps, neck muscles, and fascia; improves cervical mobility.

• Cue: Move only within comfort; keep eyes aligned with stretch direction; sit against wall or props for stability.

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PUPPY / MELTING HEART / ANAHATASANA

H: 2 - 5 minutes
C: Neck, shoulder injuries
PM: Padding under head or chest bent or wide arms
E: Water, Earth, Fire, Metal
M: Kidney, spleen, stomach, heart, lung, urinary bladder T: Child’s pose, table top, advasana
A: Chest, shoulders, spine, neck

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Verbiage:

• Energetic: Water, Earth, Fire, Metal elements; stimulates Kidney, Spleen, Stomach, Heart, Lung, Urinary Bladder meridians—emotional openness and heart expansion.

• Anatomy: Opens chest, shoulders, spine, neck; decompresses thoracic spine.

• Cue: Use padding under head/chest; arms can be bent or wide depending on shoulder comfort.

  

RABBIT / SPINE CURL

H: 1 - 2 minutes
C: Spine, shoulder issues * no pressure or very little pressure on head
PM: Towel or strap around feet. Recent or chronic injury to the knees, neck, spine or shoulders
E: Fire, Water, Wood + Earth
M: Heart, kidney, liver, stomach with compression
T: Child’s pose
A: Spine, back, neck, shoulders

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Verbiage:

• Energetic: Fire, Water, Wood, Earth elements; activates Heart, Kidney, Liver, Stomach meridians with gentle spinal compression.

• Anatomy: Gently rounds spine, stretches back and neck; decompresses shoulders.

• Cue: Use strap/towel around feet; avoid pressure on head; modify for neck/spine injuries.

  

RECLINED HERO / SADDLE 

H: 1 to 5 minutes
C: If you have a bad back or tight sacroiliac (SI) joints, sharp or burning pain, pain - pressure or pulling in knees or ankles
PM: Stay seated with block under sit bones, blocks at hands to get a gentle shoulder stretch, chin stays tucked slighted toward chest
E: Earth, Water + Metal & Fire
M: Stomach, spleen, kidney, urinary bladder - if belly stretch, if your arms up - heart, lung
T: Easy pose, child’s pose
A: Quads, back, shoulders, chest

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Verbiage:

• Energetic: Earth, Water, Metal, Fire; engages Stomach, Spleen, Kidney, Urinary Bladder, Heart, Lung meridians—full front body opening.

• Anatomy: Stretches quadriceps, back, shoulders, and chest; opens hip flexors.

• Cue: Use blocks under sit bones or hands; tuck chin slightly; back off if sharp knee or SI joint pain occurs.

  

RELAXED FORWARD FOLD / CATERPILLAR

H: 2 - 5+ minutes
C: Sciatica, tightness in knees, hips, low back disorders PM: Lower back disorders which do not allow flexion of the spine, still do the pose, but keep your back straight, tight hamstrings - bend knees, prop pelvis on a block or cushion, bring forehead to block or bolster
E: Water, Earth
M: Urinary bladder, stomach - if front body compression
T: Dandasana, supta baddha konasana, seated single leg stretch
A: Hamstrings, spine, back body fascia with chin to chest

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Verbiage:

• Energetic: Water, Earth; activates Urinary Bladder, Stomach meridians—calming and inward focus.

• Anatomy: Stretches hamstrings, spine, and back fascia; mild compression of front body.

• Cue: Use props to support pelvis or forehead; keep back straight if spinal issues; bend knees if hamstrings are tight.

  

ROCK THE BABY / GLUTE RELEASE

H: 2 - 5 minutes + if feeling a deep stretch
C: Knees
PM: A yang pose at first photo 1, moving into a hold/compression in photo 2, relax extended leg to floor once the deepest point of compression is found
E: Wood, Water
M: Liver, kidney
T: Dandasana, seated baddha konasana
A: Gluteus muscles & piriformis

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Verbiage:

• Energetic: Wood, Water; stimulates Liver and Kidney meridians—releases tension in hips and pelvic region.

• Anatomy: Targets gluteal muscles and piriformis; reduces hip tightness and sciatic nerve pressure.

• Cue: Begin with dynamic rocking then settle into deeper compression; extend leg for relaxation once release is felt.

    

SAVASANA / PENTACLE

H: At the end of class, minimum of 10 minutes; to transition - 30 seconds - 1 minute
C: Low back, knees
PM: Bolster under knees, reclined pyramid, fetal

E: All
M: All - this is the earth element symbol, the center of all elements T: Fetal position
A: Back body

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Verbiage:

• Energetic: All elements; symbolizes Earth element and balance of all meridians—full-body integration and grounding.

• Anatomy: Passive rest for back body; allows nervous system reset.

• Cue: Use bolster under knees or reclined pyramid for lumbar support; maintain slight knee bend to protect low back.

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SHOE LACE / SEATED OR SUPINE

H: 2 - 5 minutes
C: Tucked pelvis, knees, sciatica
PM: Raise hips by sitting on a cushion so the knees are below them * watch for hips rotating backward while seated i.e. pelvic tucking - you want sit bones to face the floor, if you have any lower back disorders which do not allow flexion of the spine, keep back as straight, this posture can also be performed supine
E: Wood, Water +Earth
M: Liver, Kidney, urinary bladder and stomach if folding forward
T: Easy pose, down dog, child’s pose
A: Hips, shoulder and chest if reaching forward

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Verbiage:

• Energetic: Wood, Water, Earth; activates Liver, Kidney, Urinary Bladder, Stomach meridians—hip and low back balancing.

• Anatomy: Opens hips; stretches glutes and piriformis; gentle spinal twist if folding forward.

• Cue: Sit on cushion to tilt pelvis forward; avoid pelvic tucking; can be done lying down for less spinal load.

  

SPHINX / DEEPEN WITH SEAL

H: 2 - 5 minutes
C: Spine issues, back tightness - especially low back * sharp pains or headache come out, this could increase pressure on head PM: Bolster under chest, forehead to block / Yang - same set up, but you can add glances over one shoulder, than the other, as well as alternating knee bends, as well as moving dynamically between Sphinx & Seal
E: Water, Earth
M: Urinary bladder, kidney, spleen, stomach
T: Advasana / belly savasana
A: Low back

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Verbiage:

• Energetic: Water, Earth; activates Urinary Bladder, Kidney, Spleen, Stomach meridians—restorative for low back and digestion.

• Anatomy: Extends lumbar spine; opens chest; strengthens low back muscles.

• Cue: Use bolster under chest and forehead support; avoid if sharp back pain or headaches occur.

  

SUPINE TWIST / CAT PULLING IT'S TAIL

H: 1 to 5 minutes
C: Shoulder issues (such as rotator cuff injuries), tingling in the hands when you arms overhead
PM: Raise your arm to rest beside the ear or support it with a bolster, if this does not help, please hand on belly, prop twisting leg on bolster or block, OR use bolster to add weight to leg to bring toward floor
E: Earth, Water, Wood + Fire, Metal
M: With activation of top leg thigh - stomach and spleen, urinary bladder and kidney, liver, with arm stretched out and overhead heart and lung
T: Savasana, hug knees in
A: Spine, hip, chest, shoulder, bottom thigh if binding

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Verbiage:

• Energetic: Earth, Water, Wood, Fire, Metal; engages multiple meridians depending on leg and arm positions—detox and emotional release.

• Anatomy: Twists spine, stretches hips, shoulders, chest; opens rib cage.

• Cue: Support arm overhead with bolster; prop top leg on block; adjust arm and leg positioning to avoid shoulder strain.

  

SUPTA BADDHA KONASANA / RECLINED BUTTERFLY (SUPPORTED) / LIFTED / DIAMOND / HALF

H: 2 - 5 minutes
C: Sciatica, pelvic tucking, back issues, whiplash, reverse curvature
PM: Blocks under knees.thighs, elevate hips to receive sciatic, spine straight, neck neutral, head on top of spine or propped with a pillow or soft block or blanket / Lifted, bring your konasana up and hold onto your knees like a lazy happy baby / Diamond - feet are farther away from the pelvis / Half baddha konasana - one leg only 
E: Wood, Water
M: Gallbladder, urinary bladder, with feet close to pelvis - kidney and liver, with arms up heart & lung
T: All fours, downdog, sukasana, dandasana
A: Inner thighs, low back

FOR DIAMOND, FEET ARE AWAY FROM PELVIS *

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Verbiage:

• Energetic: Wood, Water; stimulates Gallbladder, Urinary Bladder, Kidney, Liver, Heart, Lung meridians depending on foot and arm placement.

• Anatomy: Opens inner thighs and groin; gentle stretch for low back.

• Cue: Use blocks under knees/thighs; elevate hips for sciatic relief; keep neck neutral with pillow support.

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TOE YOGA / FOOT YOGA

H: 1 to 5 minutes

C: Broken toe(s), tight hips for sitting

PM: Avoid any broken toe, sit on a block with the extended knee propped up, or bend straight leg and sit against a wall

E: Earth, Water, Wood

​M: With fingers between toes, we are working all the lower body meridians

T: Seated Forward Fold, ankle rotations, Sukasana, Seated Cat Cow

A: Feet - fascia tissue

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Verbiage:

• Energetic: Earth, Water, Wood; stimulates Kidney, Liver, and Spleen meridians—supports grounding, circulation, and emotional flow.

• Anatomy: Opens fascia of the feet and toes, supports ankle mobility, and nourishes connective tissue of the lower legs.

• Cue: Gently interlace fingers between toes; sit on a cushion or block for comfort; stay upright or lean slightly forward without rounding the spine.

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WIDE LEGGED FORWARD FOLD / DRAGON FLY / STRADDLE

H: 2 - 5 minutes
C:Sciatica, lower back disorders which do not allow flexion of the spine, tight hamstrings, knees
PM: Prop knees, keep spine in natural curves if back pain / issues are present / Yang: Side bend from side to side

E: Water, Wood, Earth
M: kidney, liver, spleen
T: Dandasana, supta buddha konasana
A: Entire back body if rounding, hamstrings if sitting straight

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Verbiage:

• Energetic: Water, Wood, Earth; activates Kidney, Liver, Spleen meridians—grounding and detox.

• Anatomy: Stretches entire back body, hamstrings, and inner thighs.

• Cue: Use knee props; keep spine lengthened if back pain; sit on cushion for pelvic tilt.

  

WIDE ONE LEG FORWARD FOLD / HALF SEATED BUTTERFLY

H: 2 - 5 minutes, with variations after
C: Sciatica, pelvic tuck, low back, whiplash, reverse curvature, knee pain,
PM: Healthy locked knee, bring legs closer together, support under knee / thigh, elevate hips, keep spine straight, go for a side bend (variation after long hold)

E: Water, Wood, Earth
M: Urinary bladder, liver and kidneys, spleen, stomach
T: Dandasana, seated buddha konasana
A: Back body with rounding spine, hamstrings

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Verbiage:

• Energetic: Water, Wood, Earth; stimulates Urinary Bladder, Liver, Kidney, Spleen, Stomach meridians—balances digestion and detox.

• Anatomy: Targets hamstrings and back body; encourages gentle spinal stretch or side bending.

• Cue: Keep spine straight; support knee/thigh; modify with side bend after hold for variation.

  

WIDE WIPERS

H: 1 - 3 minutes
C: Sciatica, low back, knees
PM: Use a block or bolster under your knees
E: Water, Wood, Earth + Fire & Metal
M: Kidney, liver, spleen, with arms overhead heart and lung
T: Reclined pyramid pose
A: Gluteus muscles, lumbar spine, shoulders if arms overhead

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Verbiage:

• Energetic: Water, Wood, Earth, Fire, Metal; engages Kidney, Liver, Spleen, Heart, Lung meridians—full body energetic flow.

• Anatomy: Mobilizes glutes, lumbar spine, and shoulders (with arms overhead).

• Cue: Support knees with block/bolster; keep arms comfortable overhead; modify range based on sciatic or low back sensitivity.

  

WIND REMOVING POSE

H: 2 - 4 minutes
C: Sciatica, low back, knees
PM: A bolster under extended knee, a wall if unable to grasp leg

E: Water, Wood, Earth
M: Spleen, kidney, liver
T: Savasana
A: Hip flexors

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Verbiage:

• Energetic: Water, Wood, Earth; stimulates Spleen, Kidney, Liver meridians—aids in digestion and gas release.

• Anatomy: Stretches hip flexors; massages abdominal organs.

• Cue: Use bolster under extended knee; use wall for leg support if unable to hold foot; relax fully in the pose.

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