Yin Yoga to Touch Your Toes | 20 to 40 min Customizable Routine | Hamstrings, Glutes, & Psoas Target

Welcome to Wellbeing Café! In today's class we'll focus on opening up the glutes, psoas, and hamstrings so that, in time, you will be able to touch your toes! This video is made to be repeated and has multiple pose options for each hold, so that you can choose a different option each time you repeat it. If you are at the beginning of your journey, we recommend holding each pose for 1 minute and 30 seconds and increasing this hold time by 30 seconds every few times that you repeat the video.

This video is split into different chapters so that you can shorten or lengthen the video to your desired amount of practice time. For example, if I want to come into the Deer Pose variation for Pose 1, I will click on the chapter labeled "Set up, Option 2: Deer Pose, Right." Once I finish setting up Deer Pose, I can click on the chapter labeled "5 min Timer" to begin the hold. Once I am done holding my pose (anywhere between 1 min and 30 sec, and 5 min), then I can click on "Come out of Deer Pose & Firelog" to come out of the pose.

There is an optional theming section at the beginning of the class and a meditation at the end. Feel free to take or leave anything that you need from the video and please let us know how this goes for you :)

Two blocks and a blanket ( or pillow ) are recommended (though not required). Thank you so much for joining, and let us know if you have requests for future videos in the comments below!

Much Love,
Julia & Torin 💜

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🎵 Music by Torin & Julia
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How this video works 00:00
Props 01:45
Grounding & Breathwork 02:05
Optional Theme 03:42
Gentle Movements before Long Holds 04:57

Pose 1, 1st side-----
Pose 1 Options 06:09
Set up, Option 1: Seated Figure 4, Right 06:19
Set up, Option 2: Deer Pose, Right 06:50
Set up, Option 3: Firelog, Left 08:03
5 min Timer 08:45
Come out of Figure 4 13:44
Come out of Deer Pose & Firelog 14:14
Free Movement 14:37

Pose 1, 2nd side-----
Set up, Option 1: Seated Figure 4, Left 15:41
Set up, Option 2: Deer Pose, Left 15:58
Set up, Option 3: Firelog, Right 16:17
5 min Timer 17:02
Come out of Figure 4 22:02
Come Out of Deer Pose & Firelog 22:23
Free Movement 22:46

Pose 2, 1st Side-----
Set up, Lizard & Dragon Pose, Right 23:29
5 min Timer 24:43
Come out of Dragon & Lizard Pose 29:48

Pose 2, 2nd Side-----
Set up, Lizard & Dragon Pose, Left 31:15
5 min Timer 32:20
Come out of Dragon & Lizard Pose 37:20

Pose 3-----
Set up, Caterpillar Pose 39:12
5 min Timer 40:05
Come out of Caterpillar Pose 44:58

Pose 4-----
Seated Twists 46:04

Closing Note 48:53

Final Pose----
Final Pose Options 49:11
Set up, Option 1: Seated 49:15
Set up, Option 2: Savasana 49:25
Set up, Option 3: Supine butterfly (Supta Baddha Konasana) 49:51
Set up, Option 4: Supported Bridge 49:57

Body Scan & Meditation 50:09
Come out of Opt. 2, 3 & 4 (if on back) 53:03
Come out of Opt. 1 (if seated) 53:57

Closing with Everyone 54:04
Final Note 54:41

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Legal Disclaimer: All participants in the fitness activities provided by Wellbeing Café must assume the responsibility for their own actions and safety. Please listen to your body, and the advisement of experts. If you have any health problems or medical conditions, consult with your physician before undertaking any of the activities set out in this video. The information contained in this video cannot replace sound judgment and good decision making, which can help reduce risk of injury.

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#yinyoga #yin #yoga #yogapractice #flexibility #mobility #stretch #stretching #stretchingexercises #hamstrings #glutes #psoas #hipflexorstretch #hipflexor

[WellbeingCafe]

Hello Friends! As our community and channel continues to grow, we have seen an influx of new ads placed by YouTube. Until we reach 1000 subscribers and 4000 hours of watch time, we cannot remove ads placed in our more popular videos (trust us, we would if we could!!). We do not make any money off of these current ads, and in the future plan to have only 1 ad at the beginning of a video.

Thank you for your patience as we go through these growing pains, and for being part of our journey at the very beginning. We are grateful to have you as part of our Wellbeing Café Community as we overcome this challenge and build the foundations of a beautiful journey ahead!

Coming together as a community, we can overcome this awkward phase of growth even faster! If you know anyone who could benefit from the content we create, please share our channel, as we would love for them to be part of our community too :)

💙Julia & Torin