Martine Ford

Yin Yoga for Crossfit is targeted to the crossfitter who wants to relieve some of the tightness and soreness that may be experienced each week after your W.O.D. (Work-out Of the Day). This class is also beneficial to anyone who is looking for an 'all-rounder' Yin Yoga class providing eustress to the tendons, ligaments and fascia to most of the body. Now, I know Crossfitters are meant to work on mobility after each session, but how many of you actually do that? This one hour class gives you the chance to practice anytime, anywhere, and I recommend that you practice at least once a week. Dedicating yourself in this way will optimise your crossfit performance and health overall. The beauty of this course is its convenience.

Yin Yoga is actually recommended to be practiced when you are ‘cool’ not necessarily straight after exercise, but it still can be added after your W.O.D if that suits you best. This yin class is the perfect complement to your intense, yang style of exercise and is a beneficial recovery tool. A Yin practice assists you to protect the parts of your body that are usually vulnerable to strain and injury. The intense style of Crossfit definitely encourages strength and power and that can cause the connective tissue to tighten leading to soreness, reduced mobility and possibly time out to recover. Yin is quite different to the stretches that you might typically do after your W.O.D. because it isn’t actually about stretching muscle. Instead it works closer in towards the bone offering what I like to refer to as eustress, a healthy stress as opposed to distress. Our bodies actually need a certain amount of stress to stay strong and healthy.

The poses in Yin are held typically for 2 – 5 mins which is needed to eustress the tendons, ligaments, fascia, muscles and joint capsules. Maximum intensity is never the aim in Yin Yoga so we do not take joints to their extreme ranges of motion,  instead we aim for 60 – 90 % intensity. In these long holds you will practice mindfulness, noticing what is going on in your mind at any given moment, but not get carried away by it. Yin Yoga for Crossfit has been researched, designed and tested on crossfitters, to give you a class targeted to your individual needs.  A calmer, more relaxed and mobile you is just one hour away. So what are you waiting for… Book this Course!

Before you start the class I suggest you read the Yin Yoga Practice Guidelines document, so you have an understanding of the safest way to practice. 

A selection of mini yoga clips, information and printables that you can practice anywhere anytime, perfect if you only have up to 15 mins. 

Chapter One - Yoga Warm-ups. We start with some quick routines to use before your yoga practice to warm-up your body. I find a Power Vinyasa Yoga practice with all the Sun Salutations (Surya Namaskar) and Downward Facing Dog (Adho Mukha Svanasana) to be particularly strong for the shoulders, wrists and hands so it is beneficial to gently warm them up before a class. These warm-ups will open up your front, back and side body and twists help ease you into your yoga practice.

Chapter Two - Sun Salutations (Surya Namaskar). Learn how to do the Sun Salutations (Surya Namaskar), there are a few different variations to choose from, starting with the Mini Sun Salute (an easy option if you are new to yoga), then building in strength to the Modified Sun A and finally hitching it up a notch with the full Sun Salutations A, Low Lunge Variation and Sun B. If you happen to be pregnant there is also a safe Pregnancy Mini Sun Salute just for you! There is also written information on the benefits of Surya Namaskar.

 Chapter Three - Yoga for the Seasons Series. This features mini clips with traditional yoga poses and yoga therapy poses chosen to benefit you at different seasons throughout the year. These don't have to just be practiced in the corresponding season, these short videos are designed to activate different meridian lines in the body and therefore corresponding organs. As you work on organs that are imbalanced you impact your body, mind and spirit in uniquely different ways... so feel free to practice a class out of season to change your mood and well-being by the end of your practice. Why wait until the season of summer to feel endless expressions of power, strength, acceptance, joy, love & compassion, when you can transform your mood at the press of the play button? Yoga for the Seasons is also available as e-Books on Amazon/Kindle, with lots more poses and information.

Chapter Four - Spirit Yoga Health Series.  This covers a range of health concerns, with videos to help with Asthma, Lower Back issues, Pregnancy, Weight-loss and Stress and Anxiety. The Spirit Yoga Health Series are also available as e-Books on Amazon/Kindle, with lots more poses and information.

Chapter Five - Yoga Ab-toning Series. Featured are some yoga abdominal toning mini clips, which can be practiced to target in on this particular area. Remember core strength doesn't just involve the abdominal muscles however, a strong core involves abdominal muscles as well as muscles of the back and around the hips. So balance is key, make sure you also tone the back muscles as well so that one side of the body doesn't become stronger than the other causing lower back issues. After toning the abdominals, practice some back-bends as well. 

Chapter Six - Complementary Lessons. This chapter features other complementary material that can also assist in bringing you to a state of calm.

Cleanse and Clarify

Come pique your curiosity and soothe your senses with a foray into Yin Yoga. This is the perfect practice to complement the more dynamic ‘Yang’ practices like Ashtanga or Vinyasa Yoga. Yin Yoga consists of mostly floor stretching poses, typically held for 2-5 minutes. Yin poses apply moderate stress to the connective tissues, tendons, fascia and ligaments, with the aim of increasing circulation in the joints and improving flexibility. It also improves the flow of ‘Chi’ (energy) through the meridians (energy channels) of the body, as in the Chinese Medicine Theory.

A Yin Fling in Spring was created for Ekam Yoga Festival 2016 in Port Macquarie, Australia. This class was presented in the season of spring so poses used target the Liver and Gallbladder meridians (energy channels). According to the Chinese Five Element theory, the body is made up of the same five primary elements that exist in nature – Wood, Fire, Metal, Earth and Water. Each of these elements links to different organs, and affects us physically and psychologically. In spring the wood element is strongest, so activating the meridians of the liver and gallbladder brings balance to these organs, providing us with the ability to change and be flexible, just like the seasons.

The poses in Yin are held typically for 2 – 5 mins which is needed to eustress the tendons, ligaments, fascia, muscles and joint capsules. Maximum intensity is never the aim in Yin Yoga so we do not take joints to their extreme ranges of motion, instead we aim for 60 – 90 % intensity. In these long holds you will practice mindfulness, noticing what is going on in your mind at any given moment, but not get carried away by it. Before you start the class I suggest you read the Yin Yoga Practice Guidelines document, so you have an understanding of the safest way to practice. You can expect poses that activate the inner and outer legs, side-bends, twists and backbends. This class encourages more vitality, compassion, mobility, detoxification and clarity. Come practice with me!  

Powerful and Passionate

Come pique your curiosity and soothe your senses with a foray into Yin Yoga. This is the perfect practice to complement the more dynamic ‘Yang’ practices like Ashtanga or Vinyasa Yoga. Yin Yoga consists of mostly floor stretching poses, typically held for 2-5 minutes. Yin poses apply moderate stress to the connective tissues, tendons, fascia and ligaments, with the aim of increasing circulation in the joints and improving flexibility. It also improves the flow of ‘Chi’ (energy) through the meridians (energy channels) of the body, as in the Chinese Medicine Theory.

A Yin Fling in Summer was designed for the season of summer so poses used target the meridians (energy channels) of the Heart and Small Intestines and also include a second organ pair,   the Pericardium and the Triple Burner. According to the Chinese Five Element theory, the body is made up of the same five primary elements that exist in nature – Wood, Fire, Metal, Earth and Water. Each of these elements links to different organs, and affects us physically and psychologically.

In summer the Fire Element is strongest, so activating the meridians of the heart, small intestine, pericardium and triple burner brings balance to these organs, providing us with the ability to draw on the expansive warmth of fire and reach out and relate to the world like a blossoming flower.

The poses in Yin are held typically for 2 – 5 mins which is needed to eustress the tendons, ligaments, fascia, muscles and joint capsules. Maximum intensity is never the aim in Yin Yoga so we do not take joints to their extreme ranges of motion, instead we aim for 60 – 90 % intensity. In these long holds you will practice mindfulness, noticing what is going on in your mind at any given moment, but not get carried away by it.

Before you start the class I suggest you read the Yin Yoga Practice Guidelines document, so you have an understanding of the safest way to practice.

You can expect a cooling pranayama (breath-work) and poses that activate the inner and outer arms, side-bends, twists, heart opening back bends and soothing forward bends. This class encourages endless expressions of power, strength, joy, love and compassion.. Come practice with me!