The Yoga Pod

10-Minute Yin Warm-Up

1. Seated Breath & Spine Lengthening (1 min)

• Sit cross-legged or on a cushion.

• Close your eyes. Inhale to lengthen the spine, exhale to release tension in the hips and low back.

• Focus on slow, deep breathing to calm the nervous system.

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2. Seated Cat-Cow (1 min)

• Keep your hands on knees.

• Inhale, lift chest and tailbone (Cow).

• Exhale, round the spine, tucking chin and tailbone (Cat).

• Repeat slowly, coordinating with your breath.

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3. Supine Figure Four (Reclined Pigeon) — 1 min per side

• Lie on your back.

• Cross right ankle over left thigh.

• Draw left thigh toward chest, feeling a gentle glute/hip stretch.

• Switch sides.

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4. Wide-Legged Child’s Pose (1–2 min)

• Kneel and spread knees wide, big toes together.

• Fold forward, letting chest melt toward the floor.

• Arms can extend forward or rest alongside the body.

• Focus on releasing the inner thighs and low back.

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5. Seated Hip Circles / Pelvic Tilts (1 min)

• Sit comfortably.

• Slowly circle hips clockwise and counterclockwise.

• Then try gentle anterior-posterior tilts to mobilize the sacroiliac joint and groin.

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6. Seated Side Stretch / Lateral Opening (1 min per side)

• Extend right leg out slightly, left leg bent.

• Inhale, reach left arm overhead; exhale, side bend toward right leg.

• Switch sides.

• Opens side body and adds subtle hip/inner thigh engagement.

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7. Gentle Seated Forward Fold with Feet Together (Butterfly Prep) — 2 min

• Bring soles of feet together, let knees fall outward.

• Lengthen spine on inhale; exhale, fold slightly forward from hips (don’t force).

• Let gravity help the opening, keeping the back long.