Yin Yoga Sequence / Liver and Gallbladder Meridian Lines
Hello yin friends,
Happy Friday! I'm really excited to share a new sequence with you today focused on the liver and gallbladder meridian lines of the energy body. I'm still working through my webinar series on the meridian lines and tomorrow we discuss the gallbladder line in detail. I would love to have you participate. You can purchase it below. It will be live at 12pm CDT but you can view it forever at that link so if you miss the live session, no big deal!
Here's the liver meridian webinar in case you missed it!
The following sequence stimulates energy flow along the liver (yin) and gallbladder (yang) lines. These two energy pathways compliment each other and need one another. The liver line travels through the inner leg to the outer hip and stomach, while the gallbladder line moves across the sides of the legs and torso. These postures will help provide acupressure to different points along these lines to encourage the flow of Qi and help you feel more vibrant and connected.
You can get a PDF of this sequence at the base of the post or by clicking here.
In addition to my post today, I wanted to let you know about my instagram challenge that I'm hosting called YIN10! Every day for the next 21 days, I'll share a 10(ish) minute yin "sequence" on my instagram-tv for you to follow along with. The first one is up HERE. If you take the challenge (click for details on how to participate), you'll be entered to win a one hour virtual session with me and 10 of your yin friends! Hope to have you join along.
-Nancy
MY PLAYLIST
PROPS (suggested)
- Block
- Blanket
Childs Pose (3 min)
Begin in childs pose. Bringing the hips back toward the heels and drawing the knees wide or together. I chose to rest my arms back to let my shoulders relax a bit more. Feel free to fine tune for you.
Invite in any movement you need before settling into stillness. Use this time to focus on your breath moving in and out, nourishing you body, mind and spirit. The energy of our liver and gallbladder lines directly impacts our adaptability, confidence, and open-handedness with results. Consider setting an intention that supports you feeling settled and confident for today's practice.
Threaded Childs + Lateral Stretch (3 min each side)
Extend the arms forward if they're elsewhere. Begin to thread the right arm across your mat and toward the left. You can relax the left arm overhead or behind your back.
After the first minute, begin to inch the left arm overhead and over to the right until you feel like you've met a good stopping point in your body. This will deepen the stretch in the side body. Stay or thread the left arm behind the back and then bend the right elbow to support under the left shoulder.
Before moving to the other side move onto the next posture.
Toe Stetch (2 min)
Before repeating your threaded childs on the other side, return to center and rise up to table. Stretch out the backs of the legs for a moment and then curl the toes under and start to sit back toward the heels for toe squat. Hands can stay forward to lessen the intensity if you'd like.
After the second side of threaded childs, add in EFT tapping (see second image below for directions) to your toe stretch.
EFT Tapping -
Begin to tap at the outside of the eyes and upper ribs (beneath the breastbone) for about 45 seconds each. This will stimulate both the liver and gallbladder meridian lines and help invite in confidence and let go of procrastination and self-doubt.
Here's a PDF that breaks it down in more detail.
Meridian Movements + Cleopatra Side Bend (4 min)
Make your way to the long edge of the mat and come into half butterfly with the right leg extended straight. Before settling into the side bend, extend the left arm up and overhead as you take an inhale and as you exhale, gently lean toward the right leg. Repeat 4-5 more times.
When ready, place the right elbow to a block (showing above on my shin) and rest the head into the hand. Drape the left arm overhead or keep it resting on the left leg.
Continue to next pose before moving on.
Half Butterfly Fold (4 min)
Rise up from your side bend and take a moment to feel the length present. Eventually rotate the torso to first face in the direction of the extended leg as you fold. After 2 minutes, walk to center so you're folding square with the hips.
Repeat cleopatra through half butterfly on the second side.
Sphinx (4 min) / Half Frog (1 min)
For the first 4 minutes, rise up into sphinx pose on the forearms. You can widen the elbows and walk them forward to lessen the intensity or elevate your forearms to deepen. Relax everything you can and focus your breath into your low back and shoulder heads.
When ready, slide the arms out like cactus arms and let the chest rest to the floor. Gently begin to draw the inner left leg up the floor toward the elbow as you bend the knee for half frog. Stay here one minute and let the low back settle and then switch and do the other leg for a minute.
Cat's Tail (5 min)
Come onto your right side body propping yourself up on the forearm. Start the posture by letting the right side body flare open toward the floor. You can support yourself here if you want less pressure drawing you downward.
Stagger your legs about a minute in and draw the top leg forward of you and the left leg behind you a bit more. Option to bind with the bottom leg's foot if you'd like.
Thread the right arm all the way to the right and open out into a twist for the remaining time.
Savasana (10 min)
When you're ready, start to make your way down into savasana. You can take any shape that allows you to fully rest. If you're looking for a recommendation today, bend the knees and walk the feet out wider than the hips. Then, let the knees rest into one another. Arms can rest wherever you'd like. I like this posture because I feel like I get to bask in all the space we created in this sequence for the free flow of energy.
After savasana, begin to reawaken and take a moment to drape the arms across the chest. Take a few moments with either arm in front and enjoy this little moment of self-love.
Namaste
Purchase a PDF of this sequence below