YIN YOGA FLOW NARRATION – ENGLISH VERSION

I. SUPPORTED BACK BEND

Lie on your back by placing the block under the thoracic area or for women right under the bra
strap. This pose opens the CHEST area.
- Explore the position of the arms - relax at the sides of the body - the arms are opened slightly -
or further above the head or slide the arms below the back.
-Explore the leg position - Straight - option 2 is to bend your knee with your feet pressed to the
floor option 3 open the knee sideways like a butterfly.
Choose which position feels right and comfortable for you, one that you will be able to hold for
an extended amount of time. We will stay in this position for the next 3 minutes.
-Close your eyes gently.
NARRATION: IF YOU ALREADY FOUND YOUR COMFORTABLE POSITION, COMMIT
TO STAY IN THIS POSITION FOR THE DURATION,
- SOMETIMES WE MAY FIND IT DIFFICULT TO COMPLETELY STAY STILL AS WE
ARE USED TO BEING ALWAYS ON THE GO AND THERE ARE MANY THINGS WE
WANT TO DO.
- AT THIS POINT LET’S SUPPRESS THE DESIRE TO MOVE.
THIS TIME I DIDN'T USE MUSIC, AS WE WANT TO LEARN TO BE COMFORTABLE IN
STILLNESS.
- SOMETIMES WE FEEL WE NEED SOUNDS AROUND US TO MAKE US FEEL
COMFORTABLE AND DISTRACT OUR ATTENTION.
- IN THIS YIN YOGA SESSION WE WILL DO THE POSES FOR THE NEXT ONE HOUR,
WE WILL LEARN TO BE SILENT.
* At this point you are keeping still and opening the CHEST AREA, observe what you are
feeling inside, try to hold back any desires and distractions.
- If your position starts to feel uncomfortable, you can make changes.
FINAL POSE: HUG BOTH THE KNEES, ROLL TO THE LEFT AND THE RIGHT THEN
GO TO SITTING POSITION.
II. SITTING POSITION FOR UJJAYI PRANAYAMA
Sit comfortably, oftentimes we may feel that our spine is not straight.
Option 1- Sit on your knees/ Vajrasana, with the block under the buttocks.
Option 2 -Sit cross-legged sitting slightly in front of the block or with a bolster.
Option 3 - Sit straight to the front so that your spine can naturally straighten.
- CLOSE YOUR EYES:
- Observe your whole body, observe every part of your body, from the position of your arms... is
your whole body relaxed already?
- Now, see if your feet are comfortable, what about your neck, are they comfortable? So that
when we do the pose we can be still without wanting to move.
-Bring your awareness to your spine, observe what you are feeling along the spine. The spine
supports our body to remain upright.
-Imagine the LOWEST PART OF THE SPINE sticking to the earth, keeping us connected to the
earth, reaching towards the sky which keeps our backbones upright.
- When inhaling, feel as if the spine is being lifted higher.
- While exhaling – the spine feels completely relaxed to the earth.
- Breath - bring attention to the breath. Be fully aware on the inhale and on the exhale, gradually
control each inhalation and exhalation - make an effort to deepen the inhalation and make an
effort to push the navel further away.
- When exhaling, make the effort to pull the navel inward.
- Gradually sink navel again, at the end of the inhale make an effort to lengthen breath.
- While exhaling, at the end of the exhalation make an effort to exhale more.
- Keep the rhythm of the breath slow and deep
THROAT
- Now move your focus on the throat, observe how the breath feels in the throat - we will add a
little sound on the exhale,
- Make a little sound at the base of the throat, like a soft snore, audible enough but soft enough,
so that only you can hear.
- Do a few breaths.
- If your mind gets distracted – just bring your awareness back to your breathing.
FINAL: Let your breathing return to natural breathing.
Open your eyes.
- Straighten both your legs and shake.
III. JOINT EXERCISES: In Traditional Chinese Medicine or in general, the joints can easily
become stiff especially with age. This makes the CHI/vital energy in the body tend to be
stagnant.
- 1. First, let’s massage the RIGHT FOOT, LET’S MASSAGE EACH TOE. GRAB EACH
TOE AND PRESS ON THE TOP, BOTTOM AND EACH SIDE.
Big Toe- passed by the Spleen Meridian (on the inside) and the Liver Meridian (on the outer
side)
Pointer Toe – Stomach Meridian
Middle Toe – No main meridian passes thru here
Ring Toe – Gall Bladder Meridian
Little Toe – Kidney Meridian, Urinary Bladder Meridian
Then the ankle-- let’s rotate the right ankle (the six meridians I mentioned earlier pass by the
ankle in the front, inside, outside and at the back).
Then let’s do the LEFT FOOT.

-2. Bring your left knee toward your chest, the palms placed at the back of your knees, pull your
legs up and down several times alternately. CHANGE with your right knee.
THE KNEE JOINTS ARE THE BIGGEST JOINTS THAT WE USE MOSTLY AND VERY
OFTEN WE EXPERIENCE PROBLEMS WITH OUR KNEE JOINTS BECAUSE OF OVER-
USE OR UNDER-USE.

-3. STRAIGHTEN BOTH LEGS, FOLD THE LEFT LEG AND SLOWLY BRING YOUR
BODY FORWARD TOWARDS THE FOOT.

IV. BUTTERFLY: BADRASANA

- BRING THE SOLES OF YOUR FEET TOGETHER TO THE BUTTERFLY POSITION.
- ALLOWING YOUR BACK TO ROUND, FOLD FORWARD, LIGHTLY RESTING YOUR
HANDS ON YOUR FEET OR ON THE FLOOR IN FRONT OF YOU. IT DOESN’T
MATTER HOW LOW YOU FOLD FORWARD. YOUR HEAD SHOULD HANG DOWN
TOWARD YOUR HEELS.
WHEN YOU FOLD FORWARD YOU ARE STRETCHING THE SEGMENTS IN THE SPINE
AREA - HIP – BACKBONE.

V. CAT AND COW, DO A FEW TIMES

VI. FINGERS, WRIST, ELBOW, ARM (SHOULDER JOINT), THE SEGMENT OF THE
UPPER ARM IS CALLED: HUMERUS
Thumb- passed by the Lung Meridian (if our lungs are tired we can usually feel tremor or pins
and needles in the thumb area)
Index Finger – Big Intestine Meridian
Middle Finger– Pericardium (a thin, fluid-filled sac that covers the outer surface of the heart), if
this area is ____, there is an issue with the heart.
Ring Finger – Triple Burner
Little Finger– Heart Meridian and Small Intestine Meridian
Then rotate the WRIST -- (passed by the six meridians in the upper body part).
Rotate the shoulder joints > give a little space for the joints.

VII. NECK ROTATION TARGET AREA MERIDIAN

1. Bend neck to the front cervical Urinary Bladder

back of the neck

2. Head to the right Stretch at the back Gallbladder

of the left side

3. Completely bend neck to the right Stretch is on the left side Triple Burner
from the neck to the shoulder

4. Move neck halfway towards the back Stretch is felt in front of the neck Small Intestine and
the chin slightly raised next to the left jaw Big Intestine (pass by
the back and the front)
Stomach, Liver, throat)
5. Do the same movement on the left side.

VIII. SUPINE POSITION / FOOT FLEX

Push the RIGHT heel just slightly forward, your knee straight <then relax. Push the LEFT heel
forward, relax. DO ALTERNATELY (you can feel your buttocks and hips move a little <this
stretches the SI Joint (Sacroiliac Joint).
IX. BEND BOTH KNEES, PALMS FLAT ON THE MAT, HANDS SUPPORTING
BEHIND, DROP BOTH KNEES TO THE LEFT THEN TO THE RIGHT ALTERNATELY.
Repeat this movement a few times, it does not matter how low or high*. Here we are moving the
pelvic area - HIP SOCKET.
HIP SOCKET: THIS AREA AS WE GET OLDER OFTEN EXPERIENCE DEGENERATION
EITHER DUE TO OVERUSE OR UNDERUSE.

Narration:
- When we hold a position, we hold the flow of energy to be concentrated in one
direction /target area that we stretched earlier.
- When we come out of the pose, the energy we held earlier flows more strongly on the
meridian /energy path we are aiming at, so that this stronger energy gives the ability to
push or flush the stagnated toxin in the said meridian.

X. SUPINE POSITION: BOTH KNEES TO THE CHEST, CALF STRAIGHT 90

DEGREES, BOTH HANDS HOLDING THE KNEES
a. Make a large circle with both knees clockwise and anti-clockwise.
You should feel that the movement is at the lower back/lumbar area.
b. Final Pose: Raise both legs to 90 degrees, slowly bring legs down and shake.

XI. Half Happy Baby / Stir Up and Happy Baby

a. Lying on your back, lift both legs up, hug the knees to your chest. Hold the soles of the
feet from the inside with the palms of the hands. Open the feet apart so that they are
above your knees, then pull the heels towards the floor closer to the groin. Find a
position that feels quite comfortable, stay here for 2 minutes.
b. Release both legs, first rebound for a moment.
c. Still in the supine position, now we will do Half Happy Baby alternately.

XII. Alternate Half Happy Baby Pose

a. Raise your right leg up, bend your knee with the fingers of your right hand, reach for your big
toe, then pull your heel closer to your chest, while your left leg remains straight.
b. Over. Release the right leg, straighten it, lift the left leg up. Reach for the big toe with your left
hand, bring it close to your chest. Do it several times alternately.
XIII. Uttana Padasana Supine Pose

a. Place both hands under the buttocks.

b. Straighten both the legs, bring them together.
c. Raise the legs up to 90 degrees, lower in half, slowly lower down.
d. Raise legs halfway, raise to 90 degrees, lower slowly.
e. Halfway, lift your chest, we go straight into sitting position.
f. Sit with your legs straight in front of you.

XIV. Half Dragon Fly: WE WILL HOLD THIS POSE FOR 3 MINUTES
RIGHT LEG STRAIGHT FORWARD, LEFT LEG INWARD, leaning towards the RIGHT leg,
observe the feeling when we lean the torso towards the leg.
Shift our torso slightly outward to the right, observing the feeling in the right hamstrings
compared to the previous one. Then, slide the torso back inward, observing the comparison
between the two positions, the feeling of stretching on the back of the right thigh. Which feels
stretching to you, effectively, that is outward, straight, or inward. We will be still for 3 minutes,
if this position is comfortable enough because it holds the neck tense for a long time, we can use
a bolster or a stacked pillow, hands on a bolster and forehead resting on the hands. Or want to be
lower, if this position is comfortable hold for 3 minutes.
Yin yoga, we do a pose in yin yoga with relaxed muscles, so relax your right leg, don't activate
your right leg.
Because everyone has a different anatomical structure, we don't need to look at other people’s
pose, we learn to listen to our bodies. Oftentimes we compare ourselves with others, whether I
am better or worse, the perfect pose is when it feels right for my body.
At this time, I'm stretching my right hamstring. Adjust to your comfortable position.
THEHAMSTRING IS PASSED BY THE URINARY BLADDER MERIDIAN. BASED ON
TCM (TRADITIONAL CHINESE MEDICINE), THE URINARY BLADDER IS NOT JUST
LIKE A BAG THAT CONTAINS THE URINE, BUT ALONG WITH THE KIDNEY, IT
CONTROLS THE WATER IN THE BODY, BOTH MERIDIANS ARE OF THE WATER
ELEMENT.
AND THE URINARY BLADDER MERIDIAN LINES ARE THE MOST COMPLEX
ENERGY LINE, WHICH PASS THROUGH THE BONES, AND THE ONLY ONE OF THE
12 MERIDIAN THAT ENTER INTO THE BRAIN, WHICH HAS MANY EFFECT ON THE
NERVES. ISSUES ON THE NERVES SUCH AS SCIATICA PAIN, OR A PINCHED NERVE
ARE SIGNS THAT THERE ARE BLOCKAGES TO THIS MERIDIAN.
MANY OF OUR ACTIVITIES ARE CONSIDERED AS YANG ENERGY, WHICH
INCREASE THE FIRE IN THE BODY, WHICH MAKES THE WATER ELEMENT
WEAKER.
SLOWLY STRAIGHTEN THE BODY, BE STILL FOR A LITTLE WHILE, KEEP STILL
AND OBSERVE THE FEELING ON YOUR SPINE, MOVE YOUR FEET.
STRAIGHTEN YOUR LEFT LEG, FOLD THE RIGHT LEG, WE WILL DO THE SAME,
TRY TO EXPLORE FIRST… HERE WE WILL STRETCH THE LEFT HAMSTRING. HOW
HIGH THE PROPS THAT YOU WILL USE TO HOLD YOUR NECK COMFORTABLY
AND YOU CAN RELAX THE MUSCLE SO THAT IT DOES NOT BECOME TENSE AND
WE LET OUR MUSCLES TO BE PASSIVE, NOT ACTIVE. IN YIN YOGA, BECAUSE WE
HOLD A POSITION FOR A LONGER TIME, THIS GIVES US A CHANCE TO OBSERVE
OUR BODY WELL. WHEN YOU ARE HOLDING A POSITION, HOW DOES YOUR
BODY REACT? IS THERE A SHARP PAIN THAT MAKES YOU WANT TO AVOID THIS
POSITION? FOLLOW WHAT YOUR BODY IS FEELING. LISTENING TO YOUR BODY
WILL HELP YOU DO A POSE SAFER.
OBSERVE WHEN YOU FEEL A CERTAIN DISCOMFORT, WHETHER THIS PAIN FEELS
GOOD FOR ME? DOES THIS DISCOMFORT BOTHER ME OR MAKE ME FEEL
DISTURBED SO MUCH SO THAT I WANT TO COME OUT OF THAT POSE? OR DOES
THE PAIN BECOME WORSE THE LONGER I HOLD THE POSE? IF IT DOES, THEN IT
IS BETTER TO COME OUT OF THAT POSTURE.

XV. SAVASANA