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Yin yoga 50+: How to do Sleeping Swan pose and help your knees

Yin Yoga 50 plus · 2:13

asanameditationpranayama

In this practice

Key teachings

  • Find your edge (mindful intensity)
  • Find stillness (holding poses without fidgeting)
  • Find time (long-held passive stretches)
  • Relaxing into gravity
  • Mindful use of props for support

Ideal for

  • People over 50
  • Runners and walkers (for IT band and knee relief)
  • Anyone seeking relaxation and increased flexibility
  • Individuals with tight hips or lower body stiffness

Lesson

Instructions

Yin yoga 50+: Try this excellent opener for your hips, legs, groin, back, knees, and ankle joints. It stretches the IT band, which helps prevent knee problems.

YouTube: @yinyoga50+ insta:yinyoga50plus Buy the book yin yoga 50+ at any good online bookshop.

Steps

  • Find your edge. Add just the right amount of pressure so you can feel it. Let gravity do the work.
  • Find stillness. Try to stay still in the pose and enjoy the benefits.
  • Find time. Try to stay in each pose for around 3 minutes. Maybe use your phone to time you.

Benefits

  • Improved flexibility in hips, legs, groin, back, knees, and ankle joints
  • Stretching the IT band to alleviate knee pressure
  • Relaxation of mind and body
  • Enhanced joint health and mobility
  • Relief from lower body stiffness
Sleeping SwanBolsterBlockYin Yoga

Transcript

sleeping Swan the perfect pose to help you with walking hiking and biking sleeping Swan is an excellent opener for your hips your legs your groin your back knees and Ankle joints it also stretches the IT band between your hip and your knee taking pressure off your knee if you're a runner to get into sleeping Swan go into tabletop position put your toes into the mat push up into downward dog and bring your left leg forward bring your right leg back and then slowly come down with your head on the mat if you find that a bit uncomfortable get a block the block by the mat and rest your head on the Block if your hip is feeling tight get a bolster or a blanket push the bolster and the or the blanket against your hip and push against the side of the bolster so you can relax into the pose for a long time to come out of the pose push up onto your hands move the block move the balls put your toe on the mat push up into downward dog and take your dog for a walk pushing each ankle down to the floor to stretch out your legs and your ankles enjoy sleeping swan for

Practice summary

Level
all levels
Duration
2 minutes
Equipment
yoga matyoga blockbolsterblanket
Target areas
hipslegsgroinbackkneesankle jointsIT band
Energy
calming

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