Hi everyone, welcome to the mat, my name is Miriam, and I'll be
guiding our 60 minutes Ying Yoga class. Please come to a
comfortable seat with your hips sitting on your heels, or easy seat
with the legs crossed, use a block underneath your hips, if needed.
Tonight we are going to use blocks.
I would like to share a little, bit about Yin Yoga
Yin Yoga have been practiced for centuries in China and Taiwan as
part of Daoist Yoga, which is sometimes know as Dao Yin. Taoist
priest taught this knowledge, along with breathing techniques, to
Kung Fu practitioners around 2000 years ago. Yin Yoga works deeply
into our body with passive and longer held possess. Yin Yoga targets
the deepest tissues of the body, our connective tissues-ligaments,
joints, bones, and the deep fascia networks of the body-rather than
the muscles. Yin Yoga also offers wonderful emotional and mental
health benefits.
With all that said, let's adjust our sit position, GENTLY close the eyes
or soften your gaze, ground the sit bones down, stack the spine tall
and light, lift throught the chest, shoulders roll back and down, arms
rest on the tops of the tights.
SET YOUR INTENTION FOR YOUR PRACTRICE TONIGHT
" Life is a balance of holding on and letting go."
-Rumi
We are going to focus on breath control and mindful
breathing for a moment.
INHALE gently bend your neck to the right- EXHALE
INHALE gently bend your neck to the left- EXHALE (Repeat both sides
3 times)
INHALE - EXHALE Shoulders roll back and forward (3x’s)

INHALE-Slowly bend your neck toward your chest EXHALE-slowly bend
your neck back (repeat 3 times)
INHALE-EXHALE with Ocean Breath
INHALE- count to four-Use your right hand, close your left nostril with
your right ring finger.
EXHALE, with your right nostril, count to four
INHALE with your right nostril,count to four, close it with your right
thumb.
EXHALE, with your left nostril, count to four, close it with your right ring
finger. (Repeat on both sides 3 times)
INHALE, with both nostrils, EXHALE with your MOUTH OPEN ( OCEAN
BREATH)
Come to TABLETOP, knees under hips, shoulders over wrists, spread the
fingers wide. LETS DO SOME CAT AND COW POSES
INHALE belly drops to the mat, heart forward, gaze forward, CAT POSE,
EXHALE, curl the tailbone under round the spine high, (like a scary cat)
gaze at the navel, COW POSE (Repeat 4x's)
Back to center with neutral spine INHALE reaching the right hand all the
way up gently twist EXHALE sliding it under the left arm, left hand reaches
up towards the top corner of the mat, head laydown on the mat, next to
your left hand.REST HERE, RELEASE, TAKE A MOMENT, slowly take
back your right hand to meet your left hand, shake it out.
INHALE, reaching the left hand all the way up gently twist, EXHALE,
sliding under the right arm, right hand reaches up towards the top corner
of the mat, head laydown on the mat, next to your right hand. REST
HERE, RELEASE, TAKE A MOMENT, slowly take back your left hand to
meet right hand, shake it out, with neutral spine, begin to rock the weight,
side to side, shake wrist out and place your palms on the mat.
Come back to center neutral spine for BIRD DOG POSE- Extending
Opposite Arm and leg: INHALE-and extend your righ arm forward(like
shaking hand) and your left leg back, keeping your limbs parellel to the
floor, keep your core engaged to stabilize your spine and prevent if from
swaying. Hold here for a few breaths, feeling the stretch in your core,
hips, and shoulders. Inhale-Exhale and slowly return your arm and leg to
the starting position. INHALE-extend your left arm forward(like shaking

hand) and your right leg back, keeping your limbs parellel to the floor keep
your core engaged to stabilized your spine and prevent it from swaying.
Hold the pose here for a few breaths , feeling the stretch in your core,
hips, and shoulders. Inhale-Exhale and slowly return your arm and leg to
the starting position.
Lets lie face down on the mat for BABY COBRA.
Place your hands under the shoulders, INHALE lift the chest into a mild
backbend, heart lifts slightly higher…EXHALE forehead to the mat.
(Repeat 3x's)
Slowly, take your hips to heels for EXTENDED CHILD’S POSE, knees
can widen, arms reach forward, belly and chest melt towards the mat
(breath 3 times in and out)
DRAGON POSE (5 minutes)
INHALE-EXHALE Come to tabletop,
Step right foot forward between your hands, keep the knee aligned over
the ankle, lower your left knee to the ground and slide it back until you feel
a comfortable stretch, keep your hands on either side of the front foot,
keep breathing, gently move the hips forward and down/hold here 2
minutes. INHALE- EXHALE put your hands crossed on top of your right
thigh INHALE-EXHALE take your hands to the sky, palms together, bring
them to the center of the heart. Release, bring your left knee forward, tuck
your toes, and step back into Tabletop.
Step left foot forward between your hands, keep the knee aligned over the
ankle, lower your right knee to the ground and slide it back until you feel a
comfortable stretch, keep your hands on either side of the front foot, keep
breathing, gently move the hips forward and down/hold here 2 minutes.
Inhale- put your hands crossed on top of your left thigh INHALE-EXHALE
take your hands to the sky, bring to the center of heart. Slowly, come to
child pose to get ready for
BUTTERFLY POSE (5 minutes)
INHALE -EXHALE Sit on comfortable position with your legs extended in
front of you, slowly bend your knees, and bring the soles of your feet
together, close to your pelvic area. Gently hold on to your feet or ankles
with your hands. Allow your knees to open outwards, towards the floor.
Keep your back straight and chest lifted. Gently lean forward from your

hips, keeping your spine long. Stay here Inhale-Exhale, Inhale-Exhale-
Inhale-Exhale focus on the stretch in your inner thighs and groins.
Release, gently straighten your legs back out to your sitting position.
Slowly, lets move to
SPHINX POSE (3 minutes) prosp blook under the
chest
Lay face down on your stomach, with the legs extended and feet, hip-
width apart. Place your forearms on the floor, with your elbows directly
below your shoulders, Press your fore arms into the floor, lift your chest
and upper body, keep your legs engaged, Keep your neck relaxed and
your gaze looking forward, breath deeply into your chest, feeling the
stretch in your lower back and abdomen, stay here, for a 2 minute
INHALE-EXHALE, INHALE-EXHALE, INHALE-EXHALE, Slowly lower
your chest and head, rest your forehead on the floor. Slowly, let's get
ready for
TWISTED ROOTS (5 minutes)
Lay down on your back with both knees bent, feet flat on the floor, open
your right leg, lift it and cross it, over your left leg, Gently drop both knees
to your right side, allowing your legs to relax towards the floor, Extend
your arms out to the sides, like, L-shape , soften the shoulders down to
the mat, stay here for a 1 minute KEEP BREATHING, Slowly, return to
the center, hug your knees, rock the back side to side, return to center
with both knees bend , feet flat on the floor, open your left leg, lift it, and
cross it over the right leg, Gently drop both knees to your left side,
allowing your legs to relax towards the floor, extend your arms out to the
sides , like a L-shape, soften the shoulders down to the mat, stay here for
1 minute, KEEP BREATHING. Let's get ready for
MELTING HEART POSE (5 minutes)
Come on to Tabletop, with your knees hip-width apart, wrists directly
under the shoulders, hips directly above your knees, take hips to the sky,
gradually walk your hands forward, stretching your arms out in front of
you. As you walk your hands forward, Gently, let your chest sink towards
the ground, (USE A BOLSTER IF NEEDED) KEEP BREATHING opening
your chest and shoulders, rest your forehead on the ground, maintain a
neutral spine, engage your abdominal muscles to support your back, stay
here for 1 minute, relax and let it go any tension in your body. Gently walk

your hands back towards your knees, bring your hips back toward your
heels, come into Child Pose. INHALE -EXHALE Lets get ready for
• SADDLE POSE (5 Minutes)
• Sit on your heels or you can open your legs wide apart and put
your setting bones directly to the floor, listen to your body, slowly
lean back, press hands behind you for support, keep your hands on
the floor. Allow your body to relax and gently lower your torso
towards the floor. You can also keep your knees bent or lift your
hips slightly. Inhale-Exhale, Inhale-Exhale, Inhale-Exhale, allow
your body to relax. Slowly, press your body back up, using your
hands or elbows for support. Come to back to child pose,
INHALE -EXHALE. Lets get ready for
• BANANA POSE (5 minutes)
• Lay down on your back with your legs extended and together, your
arms overhead, holding your elbows, keep your hips centered on
the mat, move your legs and upper body to one side, forming a C
SHAPE like a banana. Cross your right ankle over left ankle, reach
your arms further in the same direction. Hold the pose here, Inhale-
Exhale, Inhale-Exhale, Inhale-Exhale, return your hips to the center
of the mat with your legs extended and together, arms overhead,
holding your elbows. Move your legs and upper body to the
opposite side, forming a C SHAPE, like a banana. Cross your left
ankle over right ankle, reach your arms further in the same
direction. Hold the pose here, Inhale-Exhale-Inhale-Exhale, Inhale,
Exhale. Come to sit position, let's move to
• SUPPORTED FISH POSE (use a block to support
your upper back) (pose 7 minutes)
• Sit and lean back slowly, toes pointing to the wall, legs straight,
place the block at the bottom of the shoulders blades, allow the
upper back and head to settle onto the support(block) extend the
arms over the head or rest your hands by your sides Allow your
body to relax extended or bend feet on the floor. Stay here, Inhale-
Exhale, Inhale-Exhale, Inhale-Exhale

• Make any final adjustment for SAVASANA (GIVE 2 MINUTES)

• Scan your body for any remaining tension, allow yourself to soften,
allow your mind to relax, everything is okay, the process of life is
perfect, nothing to worry, nothing to do, smile with your heart, life is
beautiful. GIVE 7 MINUTES
• Slowly and calmly take 3 deep breaths, slowly, start stretching your
legs, your arms, open and close your hands, keep stretching your
whole body and then curl and twist your whole body like a baby, it
can be right, or it can be left, there is not right or wrong.
• Slowly, sit comfortable with the legs cross, spine straight, hands on
top of legs
• INHALE, take the hands to the sky, put palms together.
• EXHALE, bring your hands to the center of your chest.
• Thank you for coming, May peace and love follow you in your life,
NAMASTE!

Ideal for those new to yoga to learn the foundations of a yoga practice including breathwork, fundamental poses with proper alignment, and sequences to practice at home.

A vibrant and dynamic practice that synchronizes movement with breath to create a fluid, dance-like flow. This class is designed to cultivate strength, flexibility, and inner awareness while allowing you to move with intention and grace. The heat in the room enhances muscle suppleness, detoxifies the body, and deepens your practice. By the end of class, you'll feel invigorated, empowered, and completely in tune with your body and breath.