Strengthen & Stretch for Deep Release
A Trauma-Informed Yin Practice (Imbolc Offering)
Opening Orientation (5 minutes)
This is a yin-based practice rooted in hatha yoga.
Hatha often works with effort and muscular engagement.
Yin asks something different.
It invites the body to soften.
It gives time for deeper tissues, joints, and the nervous system to respond.
From a strength perspective, this matters.
Strength is not only built through effort.
It is also built on recovery, elasticity, and adaptability.
This practice is offered at a seasonal threshold.
Not the arrival of change, but the conditions that allow it.
We are not here to push.
We are here to listen.
Section 1 — Breath & Arrival (10 minutes)
Theme: Relationship before intervention
Bee’s Breath (Bhramari) — 3 minutes
What to say:
Inhale gently through the nose.
Exhale with a soft hum.
Or take the breath silently.
Why this matters:
- creates internal vibration
- supports nervous system regulation
- introduces safety before movement
Supported Seated Rest — 7 minutes
Setup:
- sit on a cushion or block
- support knees fully
- let spine be neutral, not upright
Optional:
light weight or sandbag on thighs
Focus:
rest without correcting
Key message:
Rest is not the absence of practice.
Rest is part of it.
Section 2 — Spine & Shoulders (20 minutes)
Theme: Restore communication before depth
Slow Yin Cat–Cow — 4 minutes
Move slowly.
No pushing into end range.
Cue:
Move slow enough to feel the space between movement.
Thread the Needle (Dynamic) — 8 reps each side
Keep it moving, not static.
Why:
Stillness too early can create guarding.
Supported Melting Heart — 5 minutes
Setup:
- hips stacked over knees
- chest supported
- head neutral
Optional light weight on upper back
Focus:
Let the body be held, not stretched.
Section 3 — Hips & Hamstrings (40 minutes)
Theme: Working slowly with deeper storage
Butterfly — 5 minutes
Let knees be supported.
No forcing downward.Supine Hamstring (with strap) — 4 minutes each side
Cue:
Let the strap do the work.
Half Butterfly — 4 minutes each side
One side at a time.
No rush.
Dragon (Low Lunge – Yin) — 4 minutes each side
Stay low.
Support as needed.
Optional light weight if grounding
Sleeping Swan — 5 minutes each side
Or take supine figure-four if needed
Focus:
Let sensation be information, not something to override
Section 4 — Side Body & Rotation (15 minutes)
Theme: Redistribution and balance
Bananasana — 4 minutes each side
Gentle side stretch
No forcing shape
Supported Reclined Twist — 3.5 minutes each side
Fully support knees
Let gravity do the work
Section 5 — Integration (15 minutes)
Theme: Sealing without effort
Supported Bridge — 5 minutes
Block under sacrum
No muscular engagement
Regulating Breath — 4 minutesInhale 4
Exhale 6–8
No holds
Savasana — 6 minutesLet everything settle
No cues needed beyond:
You are allowed to rest
