 | From the SPRING INTO YIN series a sequence that focuses on stretching the side-body, outer hip, gluteus and outer thigh - as that is where the Gallbladder meridian runs. Gallbladder works in tandem with Liver and both of these organs carry the energy of the element of WOOD within us. Wood grants us the power of birth new beginnings, growth, breaking through boundaries and surging forward. It is the vigorous, exuberant energy of the SPRING season. |
The physical function of Gallbladder is the production of bile that helps to metabolize fat. In Chinese system each organ does not only have a function, but affects also our emotional, mental and spiritual state of being. When Liver (Gallbladder's partner) is called the "General of the Army" whose job is strategic planning and visioning, thenGallbladder's job is to make decisions, evaluate and provide wise judgement. The Gall Bladder makes decisions for every Official (organ). It organizes, coordinates, and carries out into expression the plan of operation of every Official, every plan we make, and every goal, however small, to which we aspire. From the minutest decisions and choices, even those that are made unconsciously, to our highest conscious aspirations. Whether it is digestion, circulation, respiration, intercellular exchanges, or any other bodily function, everything follows a design – a plan for operation (the Liver function) and has a means for carrying it out (the Gall Bladder function). * info .from Five Element Acupuncture
Usually when we want to work with Liver meridian line we would include both "liver poses" and "gallbladder poses". In this sequence thought I have focused mainly on the Gallbladder line - you can do the whole sequence of pick postures that stretch and stimulate that target area best for you. Mind you - yoga postures will never be exact and precise in targeting the meridian lines (like for example acupuncture would be). It will be more our attention and intention that will affect the movement of chi.
Here is a great visual aid to see where Gallbladder meridian runs.
Usually when we want to work with Liver meridian line we would include both "liver poses" and "gallbladder poses". In this sequence thought I have focused mainly on the Gallbladder line - you can do the whole sequence of pick postures that stretch and stimulate that target area best for you. Mind you - yoga postures will never be exact and precise in targeting the meridian lines (like for example acupuncture would be). It will be more our attention and intention that will affect the movement of chi.
Here is a great visual aid to see where Gallbladder meridian runs.
If you're familiar with Yin yoga scroll down and go straight to the practice. If not, then here are your basic guidelines:
- never go to your maximum depth when entering a posture - pause when you feel first signs of resistance in the body
- keep softening and relaxing the outer muscles of the body
-remain still and patient and observant
You can find more information about yin yoga here and to read more about the use of props here. More detailed info on SPRING seasonal Yin yoga here.
The holding times in the brackets are mere suggestions. Feel free to customize to your need and level.
- never go to your maximum depth when entering a posture - pause when you feel first signs of resistance in the body
- keep softening and relaxing the outer muscles of the body
-remain still and patient and observant
You can find more information about yin yoga here and to read more about the use of props here. More detailed info on SPRING seasonal Yin yoga here.
The holding times in the brackets are mere suggestions. Feel free to customize to your need and level.
SPRING YIN SEQUENCE WITH GALLBLADDER FOCUS
THREAD THE NEEDLE (3 min) | This posture links to the next one - with both postures we start by stimulating the RIGHT side of the body. In Thread the Needle place your RIGHT ankle over the left knee. Then thread the right hand between the legs, left hand comes from outside and finger interlock either behind the thigh or in front of the shin. Keep your head down (put a blanket under head and shoulders if needed) and upper body relaxed. AFTER: go straight to Half-Moon |
HALF MOON (4 min) | In order to stretch the RIGHT side of the body, you need to walk your heels over to the LEFT and shuffle your upper body to the LEFT as well. Keep both buttock grounded. You can bring arms up above your head, if your shoulders allow it. If forearms are off the ground try placing a blanket under for support. You don't have to hold your elbows like on the picture, feel free to widen the arms out, so your shoulders are comfortable. If there is any tingling on numbness in the fingers, keep the arms to the sides of the body. Option is to cross the ankles (either way) - again check it out how it feels. AFTER: rest between sides on the back (30 sec - 1 min), then do Thread the Needle and Half Moon for LEFT side. |
WINGED DRAGON (1-2 min) | ...variation |
Next two postures are also linked. Start from the RIGHT side again - step right foot forward to the Winged Dragon. Place support under the back knee if it hurts. Walk the right foot towards the right side of the mat and drop the knee out (if that feels OK for the knee), peal the sole of the foot off the mat, so that you are on the edge of the pinkie toe side of the foot. Stay with elbows straight, or if the hips comfortably allow come down to elbows (see the variation) or place block under the elbows.
AFTER: you can go straight to SWAN (the next posture) or take a little break either in CHILD or stay on all fours (hands under shoulders + knees under hips) and gently draw circles with your hips and then go to Swan.
AFTER: you can go straight to SWAN (the next posture) or take a little break either in CHILD or stay on all fours (hands under shoulders + knees under hips) and gently draw circles with your hips and then go to Swan.
SLEEPING SWAN (5 min) | From Winged Dragon bring the RIGHT knee to the right side of your mat, walk the back knee as far back as you can. If your right buttock is far off the floor place a support underneath it. Walk down onto your elbows, pause and check the sensations arising. Stay here, maybe placing a support under the forehead if you want or walk hands further forward so belly comes down to the ground. Remember not to go to your maximum - you've got 5 minutes here!! AFTER: Release to either childpose, downdog or stay on all fours again for some hip circling. Then do Winged Dragon and Swan on LEFT side. After the left side is done, option is to lie down to relax on your back (1-2 min) |
SHOELACE SEQUENCE
| LATERAL SHOELACE (1 min each side)  FULL SHOELACE (2-3 min) | ...option to add a TWIST in SHOELACE (1 min each side)  ....variation HALF SHOELACE |
 |  |
Do the whole Shoelace sequence or choose which variations work for you. If hips are more tight or the bottom knee hurts, choose the Half Shoelace variation.
Start with RIGHT knee on top. Do lateral stretch in shoelace for both sides. If you are comfortable to sit in this position longer, also add a twist in shoelace to both sides. Finish either just sitting upright with hands resting on the top knee or fold forward. When folding forward use your hands to push bodyweight back to hips, so you don't collapse over your knees. Support can be used under the buttocks to sit easier in this position; blanket under the knees or between the knees can help. Finally, support (block, folded blanket) can be used under forehead.
Start with RIGHT knee on top. Do lateral stretch in shoelace for both sides. If you are comfortable to sit in this position longer, also add a twist in shoelace to both sides. Finish either just sitting upright with hands resting on the top knee or fold forward. When folding forward use your hands to push bodyweight back to hips, so you don't collapse over your knees. Support can be used under the buttocks to sit easier in this position; blanket under the knees or between the knees can help. Finally, support (block, folded blanket) can be used under forehead.
SQUARE (3min)
 | ...variation ... option to fold forward |
A deep outer-thigh, gluteus stretch SQUARE is not for all hips and knees. Check out the "loose" square variation first, where you cross your legs so the middle of the shin-bones align (keep your heels away from your buttocks and walk them away from each other ... it is not just a cross legged seat!!). For full square you want to stack your shinbones on top of each other like logs (that's why it is also sometimes called a fire-log pose) - RIGHT heel on top of left knee, RIGHT knee on top of left heel. If the top knee is high up, then place a blanket or block underneath it (see variation picture). You can stay seated upright or gently explore the folded option. Don't let your buttock lift when you walk forward, keep gently pressing down with your hands to guide the hips to stay grounded. If at any stage there is discomfort in the knees in the full square, switch to loose square.
AFTER: After first side, take a pause and use "Windshield Wipers" as a release (soles of the feet on mat, roughly hip distance or wider, keep dropping knees over from side to side). After the second side, lie down on your back and rest for 1 minute before the last posture.
AFTER: After first side, take a pause and use "Windshield Wipers" as a release (soles of the feet on mat, roughly hip distance or wider, keep dropping knees over from side to side). After the second side, lie down on your back and rest for 1 minute before the last posture.
TWISTED ROOTS (5 min) | ... variation simple TWIST |
End with a twist. For a deeper outer thigh focus Twisted Roots has the top knee crossed over. If that does not work do the "simple" twist and keep two knees parallel. Find a balance between knees on the ground versus shoulder on the ground. Often it helps to place a support under the knees, so the shoulder can release closer to the floor. Do both sides with a short rest in the middle.
SAVASANA | Take a nice long rest on your back in Savasana to finish your practice. |
| Here is a PDF file should you want to download the sequence card | 
| ||
RSS Feed
