SPRING YIN YOGA
Extend your legs out in front of you and place anything under the hips you may need to bring your hips to neutral. You could also place a block or pillow under the knees if the hamstrings are tight. Breathing in, lift through the spine and begin to hinge from the hips, exhaling softening the body down with gravity. Do this a few times and observe the sensations in your back body as you breathe in this position.
Winged Dragon Pose
Place one foot between your hands and step the other foot to the back of the mat releasing the knee, padding it if needed. You could also place a block or prop under your hand. Inhale to lengthen the spine as you place your left hand to your inner thigh and exhale to twist toward the bent knee. If more sensation is desired, flex at the ankle and open the hip away from the body. Stay here for about a minute and then switch sides.
Supported Bridge Pose
Lying on your back with your knees bent out in front of you, lift your hips toward the sky. Place a block under your sacrum, and set your hips on the block at any height. Give yourself a big hug and then open your arms into a cactus shape after a few minutes. First gathering your energy, then opening yourself up to what the world will offer you this Spring.
Lie on your back and cross your left ankle over the right and grab your left wrist with your right hand. If you need more sensation, move your upper and lower body to the right. You’ll feel a stretch in your left side. When you’re ready, come back to center and move to the other side.
Legs Up the Wall Pose
Take your mat to a wall (or simply use a rug or blanket if available), get into a ball on your side, your buttocks touching the wall. Then roll over to lift your legs up the wall, letting your arms rest on either side of your body like a T, in a cactus shape, or placed on your heart and belly. Choose the option that will help you get into this practice with ease.