I was asked to repeat a flow I often include in an eclectic yin class (and sometimes in a yang class too!) This is not a whole class, just a sequence. So ... here goes!
Begin with Dangling for 2.5 mins
Counterpose is Squat for ~2.5 mins.
Counterpose is Dangling for another 2.5 mins
Counterpose is Squat for final ~2.5 mins
(5 mins in a row of Dangling and Squat is pretty challenging! Easier to break them up into two sets.)
Toe Squat, with Shoulder Mala and Face Yoga
Ankle Stretch, with eye yoga
Toe Squat part two, with other shoulder
Ankle Stretch part two, with another eye exercise
Crocodile (pushup on elbows) as a yang counterpose to release the toes and knees.
That's it. Follow this with whatever you like, or Shavasana. If you aren't sure what these above poses are, check the Asana section of YinSights.
But, what is the Shoulder Mala and Face Yoga? Okay, here they are (with thanks for the inspiration from Shiva Rea.) Hold each position for around 5 breaths.
Shoulder Mala with Face Yoga: while sitting on your toes (or at any other time, such as while in Shoelace) stretch your right arm across your chest, and push the back of your hands together to add a little more stress. Don't let your right shoulder roll inwards. The straighter the right arm the more juicy this gets. You should feel a nice tug on the outside of the right shoulder. Add to this a big, goofy grin! Smile. Show off your pearly whites. You can't help but turn on your endorphins, even if you are faking the smile.
Next, slide your left elbow under the right and coming into Eagle Arms. Lift the arms up and away. Like Superman...Up, Up and Awaaaayyyy. Feel the stretch in the upper back. Hiding behind your arms, add a big silent scream. Like the poster by Munch (called the Scream), open your face as wide as you can.
To transition to the next shape, lower your arms, keeping them still wrapped for now, and just release and bring the backs of the two hands together. Now turn the palms face down, then roll them into each other. Interlock the fingers and raise the arms as high over your head and back as possible. While you hold, make your face as small and tiny as you can. Swallow your eyebrows!
Next, bend your right elbow and pat yourself on your back with the right hand. Grab that top elbow (the right one) with the opposite hand (the left one) and pull both elbows back. If you are very flexible, grab the right hand behind your back in Cow Face arms. If you can't grab, keep pulling the top elbow. To add now the Face Yoga, keep your head pointing straight ahead but slide your face to the right. Don't turn your head, just slide your mouth, nose, eyes, jaw, everything as far to the right as you can. You'll feel a bit like Popeye. But you am what you am, so that's okay.
Finally, interlock your fingers and just push your palms, turned up, as high up in the air as you can. While here, do the Lion (Simhasana) ... open your face as wide as you can, look straight up between your eyebrows, stick your tongue out and touch your chin (do the "wet check" after to make sure your students were touching their tongues to their chins!) and ROAR! Do it again. Maybe a 3rd time. Be proud of your pride.
Finish with a brisk scalp massage and then enjoy the joy of coming out of the Toe Squat. When you do this the second time, just reverse left for right.