©Problem

As a woman of 50+ and an intermediate yoga student, I needed some inspiration for a 7 day, 15-minute Yin Yoga pose sequence that would promote relaxation and flexibility to balance my hectic lifestyle.

The challenge was to create a sequence that would be suitable for an intermediate yoga student while also promoting relaxation and flexibility. I needed to ensure that the poses were not too difficult, but still challenging enough to provide benefits.

Solution

With the help of ChatGPT & my 200 hour RYT Yoga teaching credentials to reconfirm the practice, it created a 15-minute Yin Yoga pose sequence that was tailored specifically for my needs, an intermediate yoga student who is looking to relax and stay flexible.

The sequence included poses such as Child's Pose, Butterfly Pose, and Downward-Facing Dog.

This sequence aims to promote relaxation and flexibility.

Day 1: Spine Flexibility

1. Child's Pose - 3 minutes - Sit on heels, extend arms forward,

2. Sphinx Pose - 3 minutes - Lie on belly, prop on elbows, lift chest.

3. Cat-Cow Stretches - 2 minutes - On all fours, arch and round back.

4. Seal Pose - 3 minutes - Like Sphinx but with arms straight.

5. Savasana - 4 minutes - Lie flat on your back, arms and legs relaxed.

Day 2: Hip Openers

1. Butterfly Pose - 3 minutes - Sit, soles together, lean forward.

2. Dragon Pose - 3 minutes each side - Lunge, front knee over ankle, back knee down.

3. Pigeon Pose - 3 minutes each side - Front leg bent, back leg straight, lean forward.

4. Savasana - 3 minutes - As above.

Day 3: Leg Stretches

1. Forward Fold - 3 minutes - Stand, hinge at hips, reach for toes.

2. Half Splits - 3 minutes each side One leg forward, one back, lean over front leg.

3. Straddle Splits - 3 minutes - Legs wide, lean forward.

4. Savasana - 3 minutes - As above.

Day 4: Upper Body Release

1. Thread the Needle - 3 minutes each side - On all fours, slide one arm under opposite arm.

2. Eagle Arms - 2 minutes each side - Cross arms, palms together.

3. Melting Heart Pose - 3 minutes - On all fours, extend arms, drop chest.

4. Savasana - 4 minutes - As above.

Day 5: Core and Balance

1. Banana Pose - 3 minutes each side - Lie flat, curve body like a banana.

2. Windshield Wipers - 2 minutes - On back, knees bent, sway legs side to side.

3. Reclining Twist - 3 minutes each side - On back, knees to chest, drop knees to one side.

4. Savasana - 4 minutes - As above.

Day 6: Full Body Stretch

1. Child's Pose with Side Stretch - 3 minutes each side - Child's Pose, walk hands to one side.

2. Lizard Pose - 3 minutes each side - Lunge, hands inside front foot.

3. Frog Pose - 3 minutes - Knees wide, lean forward on forearms

4. Savasana - 3 minutes - As above.

Day 7: Relax and Restore

1. Supported Fish Pose - 4 minutes - Prop on elbows, arch back.

2. Legs Up the Wall - 4 minutes - Lie on back, legs up against wall

3. Savasana with Deep Breathing - 5 minutes - As above, focus on breath.

Impact

Increased relaxation and flexibility for the user
Improved overall well-being through consistent practice
Better sleep

"This Yin Yoga pose sequence has been incredibly beneficial for my overall well-being. I feel more relaxed and flexible after just one week of practicing it consistently."

Profile

Student Certified Yoga Instructor + ChatGPT
- Designed the Yin Yoga pose sequence based on my needs and level of experience
- Provided the necessary times needed for each pose which can be modified for deeper stretch, more effect
Always speak to a doctor before practicing yoga, and know your limits, listen to your body!

A 7 day 15 minute Yin Yoga Sequence for Relaxation & Flexibility