4 Yoga Poses to Unlock Emotions
Have you ever felt upset without being able to clearly identify why? It’s not unusual for someone to struggle with identifying what exactly is concerning them.
You may need some time and space to process how you’re feeling and, what
- if anything – you want to do about it. If ignored, this type of disconnect from a person’s sense of self can cause stress, internal conflict and negatively effect relationships.
Breathing, meditation and taking time to slow down can often help provide clarity and a better connection to a person’s sense of self. You can find this through a regular yoga practice and incorporating the following four asanas into a sequence:
Pigeon (Eka Pada Rajakapotasana)
From downward facing dog, step the left knee through your center and towards your left wrist. Slowly drop the left leg down while moving the foot towards the right hip. Lower on to your mat, keeping both hips parallel. If this is uncomfortable, you can prop up the hip and pelvic muscles by placing a block or blanket under the left hip. Adjust the alignment on the back leg to ensure it’s not falling over to either side. It should be lengthening directly out of your hip rotator. If having the back leg straight is uncomfortable to you, keep a slight bend in the knee. The left foot can stay close to your hip, or if it’s available to you, you can gently extend it forward, keeping the foot flexed. Begin to fold forward and lower the torso to a height that is comfortable to you, maybe bending through the elbows and resting your forehead on the back on your hands.
Pigeon is a fabulous hip opener pose and engages your sacral (Swadhishthana) chakra. Hips are a part of the body where people often hold tension, especially women. Pigeon pose opens both the hip flexors (located on the front of your body) and the hip rotators (located on the back of your body). It can also help release tension in the lower back. In advance versions, a person can simultaneously practice shoulder and chest openers while in this pose.
The awakening of the sacral chakra in your lower belly will help connect you to your emotions, relationships and creativity. Take time in this pose to notice any sensations you feel in your body and breathe into those areas. Focusing on your breath, allow yourself to feel grounded and safe while in this pose. Let it serve as a reminder that everything will be alright.
Stay low and long in this pose for 10-20 breaths on each side.
Wheel Pose (Urdhva Dhanurasana)
Lying on your back, bend your knees with the soles of your feet flat on the mat and inch your heels a little closer to your hips. Take your hands behind your head, bend through the elbows and place the palms of the hands on the mat, directly under the shoulders, fingertips facing towards your body. Lift the hips as you press into your hands and feet. Press through the upper thighs as you shine your heart upwards.
The Wheel pose is great for allowing yourself to feel vulnerable as it awakens your heart (Anahata) chakra. Releasing the neck and dropping the gaze in this pose will help you to see things differently, maybe give you a new perspective on life. It is especially helpful while mending a broken heart and will encourage you to fill yourself with love, gratitude and appreciation.
Remember to breathe slowly and deeply as your lungs naturally begin to work harder for you. Feel your chest expand and heart soar.
For a less intense variation, enter your Mini Bridge pose.
Work your way up to staying in wheel pose for a minute at a time, for up to three times.
Wisdom Pose (Balasana)
Kneeling on your mat, bring your knees together and sit your bum back your heels. Fold your chest over your thighs and relax your neck, dropping your gaze down and closing the eyes. Place your arms down and back by your side, palms facing up, and release into your shoulders.
This variation of Child’s Pose offers all the same benefits that Child’s does, including balancing your sacral (Swadhishthana) chakra, but this variation allows the shoulders to relax a little bit deeper. It also allows more openness to your thoughts as your stretch the crown of your head towards the front of your mat, inviting your crown (Sahasrara) chakra to open. While resting in this humble and still pose, notice thoughts as they come and go, inviting wisdom and creativity.
If performed with an open mind, the full-body, gravitational pull of Balasana can induce a great sense of physical, mental and emotional release.
Continue to deepen the breath and hold for about a minute.
Supported Corpse (Salamba Savasana)
Take a bolster or roll up a blanket and tuck it under your knees. Lay flat out on your back, on your mat, letting your feet flop open to your sides and hands resting down by your sides, palms facing up. Feel a soft release into the lower spine. Close the eyes, and begin to focus on the natural rhythm of your breath.
This pose will help you relieve stress and bring peace to the mind. Your body should feel relaxed as you take your practice inwards, silently experiencing gratitude and acceptance. If you find tears streaming down your face, let them fall. This is a relaxing and releasing pose – both physically and mentally.
It is suggested a person stay in this pose five minutes for every 30 minutes of practice.
Practice these asanas in your own way, noticing what’s right for you and your body. Become aware of how you feel in them and let your natural energy guide you to your answers. You may be surprised at what surfaces when you can unlock your emotions through the practice of yoga.
About the Author
Yin Yoga Poses
This article is an exploration of 10 Yin yoga poses. Yin is a style that is practiced by holding poses for a long time in a relaxed state. Yin stands in contrast to other contemporary styles of yoga, such as Vinyasa or Hatha, which generally move the practitioner from pose to pose quickly. Yin yoga ‘asana’, the Sanskrit word for poses, are practiced by following the three principles that Bernie Clark explains in Yin Yoga with Bernie Clark.
Three Principles of Yin Yoga
- Principal 1: Play with your edge
- Principal 2: Stillness
- Principal 3: Hold for Time
Play With Your Edge
Yin is a lunar practice, which tends to be healing and cooling. Unlike solar practices such as sun salutations, yin does not call for heating postures, breathing styles, or sequencing. Therefore the muscles are typically not warm throughout a Yin practice. Entering into poses with cool muscles requires special attention to the first edge.
The first edge is found by gently getting into the shape of a pose and noticing where the body naturally wants to stop. Yielding the natural limitations of the body prevents injury. There should be no pain at the first or any other edge, yet there may be some discomfort. Discomfort without radiating pain is a sign that the connective tissue around the joints is stretching. Reasonable discomfort is a gateway to more flexibility and greater range of motion. Props can add additional comfort and accessibility to yin yoga poses.
You may experience strong physical sensations during a Yin practice such as heat or discomfort. Finding the first edge is a method of exploring the strong sensations and sitting with them. When yoga asana is briefly mentioned in the Yoga Sutras of Patanjali, they are prescribed to be Sthira sukham asanam, or done with steadiness and ease. Steadiness points to the second principal, stillness, which is explored later in the article.
About 30-60 seconds into a pose, or if and when the body shows signs of being able to go deeper, it is safe to move to the second edge (or third or forth). It is important that the body, not the ego, give the signal to deepen. This humble practice never asks the yogi to prove or force anything. There is no need to try to “achieve” or to look a certain way. Gentleness, acceptance and honesty are critical in a yin practice. If the body starts to tighten, it’s a sign to slowly come out of the pose.
Stillness
Classical yoga was practiced as a means to still the mind for meditation. Sitting still in yin yoga poses lets the contemporary yogi dip their toes into the waters of deep meditation. One exception to stillness is when the body opens to a new edge. With the awareness that the body is ready to deepen, Yin yogis consciously move deeper and return again to stillness and breath. Another exception to stillness is the awareness of pain. In response to pain, it’s time to come out of the pose slowly.
Hold for Time
The third principal is to hold the poses for time. Poses can last anywhere from one minute to longer than 15 and in general are done for 5-10 minutes. Using a timer tells you how long you are staying still, which can be a way to gauge stillness from practice to practice. A timer can also ensure that both sides of the body get the same amount of time, which results in feeling delightfully balanced. The breath can continue to deepen the longer a pose is held. The lungs can expand seemingly forever. Counting breath is an interesting way to observe the expansive nature of the breath, which becomes possible during long holds. Profound experiences become accessible only when conscious and deepening pranayama is practiced.
Breathing expansively while remaining still presents the practitioner with what is rarely otherwise observed: the quiet inner dance of consciousness, an inner world so rich and mysterious, it is invisible most of the time. Holding (still) for time never seemed so tempting.
What Do You Need to Practice Yin Yoga?
- Yoga mat or as an alternative, a thick blanket or carpet.
- Yoga blankets and bolsters or as an alternative, towels and pillows nearby
- Blocks or (or books if you have none)
Optional items
- Sand timer
- Soft music
- Candles
10 Yin Yoga Poses
1. Chest and Shoulder Expansion
Sit cross-legged, your right side adjacent to the wall, reach your right hand back so the palm is flat against the wall at about shoulder height. Scoot your right hip in closer to the wall if you feel you can safely tolerate more stretch. Once the shoulder feels settled, bend the arm so you have the palm directly above the elbow at the height of your gaze. Sit and breathe for several moments. If you feel you can safely deepen, allow the left hand to come beside and slightly behind your left hip and press fingertips into the floor. Lift and open your chest. Slowly drop the left shoulder down and perhaps the chin and gaze point follow. Stay for 1-5 minutes breathing gently.
2. Lower Back Pose
Sit on a cushion if you have tight hamstrings or flat on the mat for more open hamstrings. Let the legs extend and relax so that the feet flop out gently to their respective sides. Knees can be slightly bent. Pressing the fingertips downward into the ground beside the hips, lengthen the heart higher in contrast. Then tuck the chin into the chest. Let the upturned palms fall to the outside of the thighs near the knees. Allow the upper spine to round. For your second edge, the hands may move down the legs closer to the ankles. Remember not to strive or do too much. Stay and breathe 1-5 minutes.
3. West-Facing Pose
This pose just like the lower back pose, sitting up legs relaxed and extended. Place one bolster over your thighs. Lift though the chest as you inhale and as you exhale fold forward and down, hinging from the hips so as to keep length in the low back. If you are not able to lay upon the cushion, add more props until you can easily lay your chest and face on them. Find your first edge. At this time you may determine to remove or reduce the props so that you can go deeper. Stay in the pose for 1-5 minutes. Note, this pose is called “west-facing” because it is cooling, like the setting sun, which sets in the west.
4. Wide Leg Child Pose
On your mat, add cushion beneath the knees using a blanket or towel. Bring the knees as wide or wider than the mat and big toes to touch or towards one another. Press your hips back toward the heels and walk your hands forward as you fold from the hips. Imagine a gentle anchor keeps the hips downward and the low back spreading wide. From there, stretch the arms, chest and head forward and down. If the head cannot touch the floor, put a block or folded blanket beneath it so it can rest. You may prefer to rest upon the forehead or to turn the head to one side and then the other. Let your arms and hands relax into the floor. Notice your edge and deepen if and when it feels right. Come out if the knees start to bother you, moving slowly. Practice for 1-5 minutes.
5. Wide Leg Child Pose, Thread the Needle Variation
From wide leg child pose, slightly raise the head and walk the right hand back. Thread the right hand under the left until the right shoulder is on the ground and put the right temple on the floor. Repeat on the left side. Practice 1-5 minutes on each side.
6. Lizard
Come to your hands and knees with a folded blanket under the knees for padding. Bring your right foot forward so it is just to the right on the right hand, make sure your shoulders are over the wrists. The right knee stacks over the right ankle so your shin may feel as though it is moving forward in space. If the right knee pops out to the right, redirect it over the ankle, pressing down into the right foot and imagine pressing the shin forward.
If needed, bring your hands up on blocks, lift through the chest, curl the left toes under and squeeze the left leg so the thigh lifts off the ground. This will cause the thigh to rotate internally, which means the alignment is now safe for deepening. Now , bringing the left knee down onto the blanket and then flatten the top of left foot into the mat. You may stay like that or bring your elbows onto the blocks to deepen. You may end up with no blocks, elbows on the mat beneath the shoulders or you may end up staying high on blocks. Honor where the body needs to go and remain for 1-5 minutes before repeating on the other side.
7. Pigeon
Place a flat bolster horizontally across the mat or a folded blanket about halfway down the length of the mat. Place both knees on the bolster. Bring the right knee forward of the cushion in front of the right hip and the foot toward on left side of the mat. Place the palms on blocks beneath the shoulders and bring the left leg back so that the thigh and top of left foot are pressing into or towards the floor. Let the pelvis be supported by the cushion. You may stay upright, opening the chest, or choose to ease yourself down, perhaps deepening to the point where your head rests on blocks or on the floor. Remain in the pose 1-5 minutes and repeat on the other side.
8. Supported Reclined Butterfly
The use of props to recline makes this supportive and relaxing. To do so, place a block the tall way and another the short way so they make an L. Lay a bolster or supportive cushion over the blocks so that it a slanted toward the floor. Place yourself with your back against the lower part of the cushion with the souls of your feet touching. To keep the feet together and to allow the hips to relax, use a strap or a long rolled blanket to wrap the feet.
9. Supported Gentle Fish
Place a block at medium height near the top of the mat. Sit so the block is behind you with the legs extended and relaxed. Lay your back over the blocks so they land between your shoulder blades boosted your heart up. Let your head relax back onto a block, making sure the neck is supported. Allow the arms to pour open and drip into the floor on either side. Breathe into the heart and let the body seep down onto the props. As your edge moves, notice the chest may boost higher. Remain 1-5 minutes.
10. Corpse Pose/ Savasana
Lay on the mat on your back. Let the arms and legs relax. Arms by your sides, feet slightly flop out. If your lower back is uncomfortable place blocks or a cushion under the knees. Stay as long as you wish. Let go of doing and drop into being.
Photos courtesy of author Lara Hocheiser and featuring Blair Smalls.
