Yin Yoga for Stress Relief | 30 Day Yoga Challenge - Day 23 | David O Yoga

Welcome to day 23 of your 30 day yoga challenge! Today it's a yin yoga practice designed to help you release stress from all of the places it is held in the body, physically and energetically.

We start with a calming breath (pranayama) and a special mudra (hand position) called "bhu" mudra which helps us to connect with earth and bring balance to the sacral chakra. This helps us to feel safe, supported and protected so that we can more fully let go and relax in our yin practice.

Then some full body stretching to release tightness in the neck, shoulders, hips and hamstrings. And then a yin sequence to open space in the shoulders, chest and heart region, decompress the spine, and take us into a state of deep relaxation and release.

And when it's time to rest I sing you a special mantra in savasana to deepen your rest and integrate the energy from practice into your body, mind and heart. Today's mantra comes from 2 verses of the Bhagavad Gita, the ancient Indian text which gives profound insight into our divine nature.

Here are the words and translation by Stephen Mitchell...

Bhagavad Gita Verse 2.40
nehābhikrama-nāśo ‘sti
pratyavāyo na vidyate
sv-alpam apy asya dharmasya
trāyate mahato bhayāt

On this path no effort is wasted. No gain is ever reversed; even a little of this practice will shelter you from great sorrow. Bhagavad Gita verse 2.40 (translation by Stephen Mitchell)

Bhagavad Gita Verse 2.45
trai-guṇya-viṣayā vedā
nistrai-guṇyo bhavārjuna
nirdvandvo nitya-sattva-stho
niryoga-kṣema ātmavān

The Vedas deal mainly with the subject of the three modes of material nature (the gunas). O Arjuna, become transcendental to these three modes. Be free from all dualities and from all anxieties for gain and safety, and be established in the Self.


This is a wonderful practice for yogis of all experience levels, including beginners, and for bodies of all shapes and sizes. Always listen to your body, take breaks whenever necessary, skip or modify any poses that feel unreasonable in your body, and most importantly HAVE FUN ;-)

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