As the seasons shift, so do our bodies, minds, and energy. The spring equinox is a time of balance, renewal, and awakening, marking the transition from the quiet introspection of winter to the vibrant energy of spring.
This yin yoga flow is designed to help you bloom, incorporating fluid movement with grounding yin postures to refresh your energy and embrace new beginnings. Like the flowers that rest and rejuvenate before blossoming, we, too, must nurture ourselves to grow fully. Let this practice awaken your body and clear space for new energy of the upcoming season.
Spring Flow & Yin Class
This class is more vinyasa than yin as yin holds are sprinkled in throughout. Enjoy!
Constructive Rest
Begin by laying down on your back in constructive rest. Walk your feet wide to the edges of your mat and allow your knees to knock inward, creating a supportive and restful shape.
Your arms can spread wide with palms facing up, soaking in the energy of this seasonal shift. Or, if you prefer, rest your hands somewhere on your body, drawing your awareness inward.
Take a few deep, grounding breaths, allowing your back to melt into the earth. Just like nature, we must rest before we bloom.
Windshield Wipers & Twist
Slowly separate your knees and keep your feet wide as you let your legs sway left and right, like windshield wipers. As your legs drop to one side, feel a gentle peel of the low back off the ground, inviting in subtle spinal movement.
Pause with your legs dropped to the right with the option to hook your right ankle over your left knee, adding a gentle release into the left outer hip and lower back. Breathe deeply here for a few breaths, then switch sides, repeating the movement on the left.
Flowing Deer Pose & Hold
Roll onto your right side into a fetal position, pausing here for a moment of stillness. This sacred pause reminds us that energy builds over time and does not appear instantly.
When you’re ready, push yourself up into deer pose on the first side:
- Draw your right shin parallel with the top edge of the mat
- Left shin parallel with the left long edge
- Legs at about 90-degree angles
Come onto your fingertips with your hands wide and lift your chest toward the sky. Exhale, bend deeply into your elbows, letting your heart melt forward like a wave rolling to shore. Repeat this slow, fluid movement a few times before settling into the folded variation, allowing your forearms or hands to rest comfortably, settling into the first yin posture.
Take a few deep breaths, noticing how this equinox marks the shift into a new chapter. After a few moments, rise up, bring your hands behind you, and windshield wiper your legs before switching sides.
Move into deer pose on the second side, exploring how each side feels different.
Side Plank Core Flow & Stretch
Come to a tabletop position and move through cat cow to awaken the spine with breath. Step your left foot back and kickstand your right foot off the mat, preparing for a side plank variation. Inhale, reach your left arm up toward the sky, opening through the chest. Exhale, float your left foot off the ground (optional) for added challenge.
On your next exhale, draw your left elbow to your left knee, engaging the side body in an oblique crunch. Inhale, extend fully then exhale to crunch again. Repeat for a total of 3 rounds then gently lower your elevated foot, lift both arms up, and side bend into gate pose, stretching through the right side body.
Return to tabletop and repeat on the other side remembering to fully extend with each reach.
Low Lunge, Half Splits & Pyramid
From tabletop, step your left foot forward into low lunge. Inhale, sweep your arms to the sky, feeling grounded yet light. Exhale, bend your elbows into cactus arms, leaning back slightly to open the heart. Transition into half splits, extending the left leg long, flexing the toes toward you. Flow back into low lunge, tuck your back toes, and rise into high lunge.
Cactus your cactus and lean back just like we did in low lunge. Reach your arms to the sky as you straighten through both legs, then fold over your front leg into pyramid. Staying high on your back toes.
Warrior II, Reverse Warrior & Extended Side Angle
Return to high cresent lunge on an inhale, then open into warrior II as you exhale. Expand in all four directions. Flip your front palm and reverse warrior, creating space through the left side body. From here, move into extended side angle, lightly resting your left forearm on your left thigh, and reaching your right arm long.
Half Moon to Standing Splits & Malasana (Yogi Squat)
Begin to shift your weight forward into half moon, letting your right back leg float off of the ground. Continue expanding in all 4 directions for stability. This is where you’re blooming!
Square your hips as you release both hands to the ground and your right foot to the sky into standing splits. Flex into your right foot and draw your right leg out to the side as far as you can and then down, landing the foot wide. Heel toe your left foot wide and drop your sitbones low into malasana, or yogi squat, drawing your hands to your heart.
As your exhale place your hands on the mat and lift your hips high into a forward fold. Repeat this entire sequence from low lunge.
Malasana Yin Hold
After completing the second side, stay in malasana for a yin style hold. This is a great time to bring blocks under your sit bones to make it as comfortable as possible to hold. Coming onto your back and hugging your knees wide to frame your torso is a great variation. Stay here for 20-30 breaths.
Reclined Butterfly
Bring your hands behind you and settle your weight back onto your bum before coming to lay all the way down on your spine. Bring your soles of feet to touch and let your knees fall wide. Blocks under the outer knees or thighs is great here as this is a reclined yin hold. Stay for 20-30 breaths before transitioning into savasana to close your practice.
Just as the earth cycles through rest and growth, so do you. Honor your own rhythm and trust in the unfolding of your journey. I hope this practice leaves you feeling energized, open, and ready to embrace this season of possibility.
See you on the mat again soon.
What’s next?
- What fresh ideas of what you want to do with this energy came up for you?
- Try my other vinyasa, yin, and nature-themed practices by subscribing on YouTube so you never miss a class!