60 Min Yin Yoga Sequence for the Root Chakra

Difficulty Level: Beginner

Duration: 1 hour

Breathing (Pranayama) and Centering – 4 mins

• Set an intention for the class – 1 min
• Alternate Nostril Breathing (Nadi Shuddhi Pranayama) – 3 mins

Asanas – 51 mins

• Dangling Pose (Baddha Hasta Uttanasana) – 3 mins
• Toe Squat – 3 mins
• Garland Pose (Malasana) – 3 mins
• Head-to-Knee Pose (Janu Sirsasana) – 3 mins each side
• Seated Forward Fold (Pascimottanasana) – 3 mins
• Seated Wide-Legged Forward Fold (Upavistha Konasana) – 3 mins
• Butterfly Pose (Baddha Konasana) – 3 mins
• Shoelace Pose (Padukabandhini) – 3 mins
• Supine Tree Pose (Supta Vrksasana) – 3 mins each side
• Supine Spinal Twist (Supta Matsyendrasana) – 3 mins each side
• Supported Bridge Pose (Setu Bandhasana) – 3 mins
• Reclined Hand-to-Big-Toe Pose (Supta Pandagusthasana) – 3 mins each side
• Supported Legs-up-the-Wall Pose (Viparita Karani) – 3 mins

Corpse Pose (Savasana) – 5 mins