Yin yoga helps me through the tough times, physically and emotionally. It can be quite a release, and I highly recommend you try it at some point. During my yin yoga practice I typically set an intention, and try to work through whatever I need to.
Yin yoga is very slow, you hold positions for a 5-8 minutes breathing deeply through each one. None of the positions should hurt, and there are so many variations of each position, let your body guide you to what you can do. Its ok to feel stretch, but you don't want to it to hurt.
Here is a full-body 1 hour sequence I love doing. Pictures and Video coming soon!
The lower body muscles worked here are: hip adductors and abductors, hip flexors, quadraceps, deep hip rotators, all glutes.
The upper body muscles worked here are: latissimus dorsi, psoas, iliopsoas, serratus anterior, 4 rotator cuff muscles, deltoids, biceps, triceps, pectoralis major and minor.
Hold each pose, on each side for 5 min.
1. Sit comfortably with legs folded, begin to slow your breathe
2. Bring the soles of feet together, lean forward resting your head on a few pillows or yoga block. You shouldn't be holding any weight here. You can also opt to sit on a folded blanket or towel.
3. Try to bring your front leg as close to parallel with the top of the mat as possible, back leg should be straight, you can use props here--get comfortable. lean forward and rest your upper body. Repeat.
4. Coming up on all fours, push your butt back into the air and bring your chest to the floor, keeping your hands in place.
5. Back up to all fours, reach one arm under the other and rest it on the floor along with your head. repeat.
6. Using a few pillows, or two yoga blocks supporting your spine and head, lay back with your hips on the floor, arms out to the sides. **Do not over stretch the back.
7. Laying on your back, bend one knee and cross it over the other hip, repeat.
8. On your back, grab your big toes with two index fingers and open your hips wide.
9. Savasana, just lay peacefully for a bit.