As we are still in the Winter season, and in the Rest, Restore and Recharge program, today I am super enthusiastic to share with you 30’ Yin Yoga Winter Meridians.  

It’s a 30 minutes yoga sequence to practice anytime you need a break, very early in the morning or late in the evening. Yin is always a great tool in our Yoga tool box.  

One of the main method we follow in Corpo Giardino – Yoga Practices, is to deeply cooperate with nature and follow what for the Chinese Medicine is called the “Dao”.  

Dao is sometimes personalized as a God, but often time is impersonalized as benevolent but disinterested power: the way of the Universe. Live in harmony with the way and you will benefit. Struggle against the way and you will suffer” (Bernie Clark, The complete guide to Yin Yoga).  

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How many times we tried to something that simply was not for us or not working, and can you recall moments where thigs were floating and flowing easily almost without effort? 

Next time that you find yourself in one of these situations, ask yourself: am I flowing or am I fighting? 

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 For the Chinese Medicine tradition, the year is divided in 4 seasons and each season has different Yin or Yang predominance: 

Spring – Yin towards Yang  

Summer – Yang  

Autumn – Yang towards Yin  

Winter – Yin  

Winter is the pure Yin time of the year; water is the main element and the two organs connected to this season are: Kidneys and Urinary Bladder 

Our 30’ Yin Yoga will be focused on these 2 organ meridian lines – but before we start let’s have a look on how Chinese Medicine considers organs. 



For the Daoist the organs are not only physical entities displaced in different part of the body with a specific task, they are functions 

The functions of the body are based upon five solid Organs, Zang (Yin-like): Heart, Spleen, Lungs, Kidneys and Liver 

As everything needs to be balance, these Organs have their counterparts in Fu Organs (Yang-like): Urinary Bladder, Gall Bladder, Small Intestine, Stomach and Large Intestines 

During Winter, the Yang like Organ Kidneys are paired with a Yin-like one, the Urinary Bladder.  

 To simplify for the TCM (Traditional Chinese Medicine):  

Kidneys – Zang – Element Water – Emotions: Fear/Wisdom – Function: regulate water volume, coordinates respiration, store Jing – the storage of our life force. 

Urinary Bladder – Fu – element Water – Function: storing and discharging water.  


Meridians can be described as the pathways of our vital energy, Chi. For the Indian Yogic tradition, the life force is called Prana and the pathways Nadis.  

Both of these cultures drawn and described the pathways with extreme precision and in details.  

If there are some blockages along these pathways, the body might not function properly, while when these meridians are clear and open, energy flows and everything is well.  

With Yin Yoga, after making a controlled pressure on these meridians (controlled and moderated stress) energy is liberated and can flow more freely again.  


30’ Yin Yoga Winter Meridians and Sequence 

yin yoga winter meridians  

To simplify, the Kidneys meridian runs in the front side of the body, while the Urinary Bladder runs on the back. If you are curious, please click HERE Bernie Clark and his immense knowledge about it. 

Beginning Mediation 5’ 

Set up your sacred space, find something comfy to sit on and close your eyes. Land into your body, tap in the sacred space inside you infinite, vast and immense.  

When you feel that the mind is quite and are in a meditative state, begin with the first position.  

Sphinx 4’ 

yin yoga winter meridians


  Getting into the pose:  

Lay on your stomach, elbows under the shoulders and you can choose to keep the head up or drop it towards the floor. 


  • if you are feeling too much pressure in your lower back, move your elbows forward.  
  • Place your forehead on a block to support it 

Getting out of the pose:   

After 4’ slowly bring your forehead on the floor, as a counter pose. Feel sensations in your body, observe your mind and stay with your emotions.  


Half Saddle Right 3’ 

yin yoga winter meridians

This position is intense for the knee, so if you have knee issues, please repeat the sphinx for a second round.  

Getting into the pose: 

Bend the right foot back, to the side of the hip, making sure that your pinkie toe is on the floor.  If the pinkie doesn’t arrive to the floor please modify sitting on a block or pillow without bending back.  

Lay on your elbows or on your back – making sure your knee is fine and not in pain. We don’t want ANY pain in Yoga.  


  • Lay on a bolster, in a more restorative approach  

Getting out of the pose: Slowly bend to the left side, making space for the right leg to move and straight forward. Stay in a mini savasana as a counter pose.  

Half Saddle Left 3’ 

Repeat everything on the left. 

Caterpillar 4’ 

yin yoga winter meridians

Getting into the pose: extend your legs forward, let them be soft. Elongate your spine up, drop the chin to the chest and follow the way of gravity pulling you down. Curve your back. 


  • If you suffer from lower back issue and lumbar hernia, please keep your back straight   


Getting out of the pose: use your hands to walk yourself up, keeping your back curved, with gentleness and kindness.  Remain here to feel your body – and your back – as a counter pose.  


Butterfly 4’ 

yin yoga winter meridians

Getting into the pose: Bend your knees to your chest first to then open them to the side in the butterfly position, elongate your spine, drop the chin to the chest and follow the way of gravity pulling you down. Curve your back. 


  • If you suffer from lower back issue and lumbar hernia, please keep your back straight   

Getting out of the pose: use your hands to walk yourself up, keeping your back curved, with gentleness and kindness. Enjoy the sensations of your life force running again freely in your back, hips, and neck.  

Savasana 5’ 

yin yoga winter meridians

Lay down, relax the body, let the mind be still to just be. Stay here as long as you want, for at least 5’.  

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I hope you could enjoy this practice and the benefits of understanding how meridians work.  

Knowledge is the first step to begin to apply Yoga tools daily, when we know WHY we are doing something, then we start to apply these sequences with awareness and with a purpose.  


Did you enjoy it?  

Make a picture and tag @corpogiardino in Facebook sharing the benefits of a 30’ Yin Yoga Winter Meridian Sequence. 

Do you want to practice more Yin?

Click HERE for a 30′ Yin Yoga Evening Practice.

Internal link  


With love