YIN YOGA

Asanas, Pranayama &

Mantras

Yin Yoga, a derivative of Taoist Yoga, combines Western

scientific thought with ancient Indian and Chinese energy
maps of the body (meridian or nadi system) to gain deeper
understanding of how and why yoga works. Yin Yoga
brings the practitioner into a deep and mindful state,
stretching the connective tissue of the muscular system
and bringing increased energy flow through the meridians.

The Tao of Yoga

Through deep meditation, the ancient gurus and spiritual practitioners gained insight into the
energy system of the body. In India, yogis called this energy prana and its pathways nadis; in
China, the Taoists called it qi (pronounced chee) and founded the science of acupuncture,
which describes the flow of qi through pathways called meridians (please refer to the level 1
teacher training notes on meridians). The exercises of Tai Chi and Qi Gong were developed to
harmonize this qi flow; the Indian yogis developed their system of bodily postures to do the
same – yoga.

Through the study of meridians, we know that Yin is the stable, passive, unmoving, inward
motion of things; yang is the changing, moving, revealing, outward motion aspect. Other yin-
yang polarities include cold-hot, down-up, calm-excited, sun-moon, feminine-masculine, night-
day.

“Analyzing various yoga techniques from the perspective of yin and yang, the most
relevant aspect is the elasticity of the tissues involved. Yang tissues like muscles are
more fluid-filled, soft, and elastic; yin tissues like connective tissue (ligaments, tendons,
and fascia) and bones are drier, harder, and stiffer. By extension, exercise that focuses
on muscle tissue is yang; exercise that focuses on connective tissue is yin.” (Paul
Grilley)

There is a movement in Western forms of yoga towards a more ‘yang’ practice such a Vinyasa,
Power, and Ashtanga yoga. These styles of yoga infuse the muscles with blood, as do standing
poses, Sun Salutations, or inversions. Once the muscles fill with blood, they become much
easier to stretch. Yang-style yoga is wonderful for detoxing the body and emotions,
conditioning the cardiovascular system and strengthening the muscles and mind. It could be
debated that deep flexibility and stillness of mind, however, is generally not achieved through
yang-style asanas to the degree to which yin yoga practice can. The Yin-style yoga of holding
poses for at least 3-5 minutes brings greater flexibility to the body through the release of the
connective tissue. Yin poses also develop the ability to meditate within the asana, giving rise to
a greater ability to sit for longer periods of time in seated meditation (one of the ultimate goals of
asana practice).

The Joint Stretch

“Why would Yin Yoga advocate stretching connective tissue? We must remember that
connective tissue is different from muscle and needs to be exercised differently. Instead
of the rhythmic contraction and release that best stretches muscle, connective tissue

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 responds best to a slow, steady load. If you gently stretch connective tissue by holding a
yin pose for a long time, the body will respond by making them a little longer and
stronger—which is exactly what you want. “ (Paul Grilley)

Yin tissues that we are targeting are the denser, deeper, less elastic tissues, such as the
ligaments, joint capsules, cartilage, bones, and fascial networks of the body. Whilst connective
tissue is found in every bone, muscle, and organ, for Yin yoga we are most concerned more
with the connective tissue in the joints. If you don't use your full range of joint flexibility, the
connective tissue will slowly shorten to the minimum length needed for your everyday activities.
Prolonged shortening of connective tissue will bring rigidity and inflexibility into the joints,
minimizing physical activity, and making the body more susceptible to injury. We must
remember when practicing Yin yoga that we need to completely relax our muscles to allow the
prana to fully penetrate the connective tissue. This may be counter-intuitive for some people
who associate yoga with a ‘workout’ and feel there has to be some kind of strain felt within the
muslces. Yin yoga reminds us to soften not just the muscular system of the body but also our
attitude, so we may learn that ‘less is more’.

The Yin Yoga Asanas

We can assign any creative name to our Yin yoga asanas. There’s no right or wrong and like
any standard yoga pose, there are variations of the pose names from school to school. The
idea is to take traditional Hatha yoga seated postures (no standing poses in yin yoga as it is not
comfortable to hold for long periods of time) and adapt them. Each student will look different
within the pose based on their intuitive and healing needs. Props are often essential to bring
deep comfortability, yet are not mandatory. Yin Yoga is a cooling practice and as such, only a
light warm-up of a few sun salutes is needed. Be sure to have blankets on hand for students as
the body cools within the asana. Cooling is a natural response when a person experiences a
healing release. Shivering is actually encouraged as it creates a release of tension – this is the
nervous system’s primary reflex to unlock subconscious blocks in the body/mind. The prana
literally shakes through the blocks, releasing what no longer serves our higher good. This
phenomenon also happens within yang style yoga practice and an unaware teacher or

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practitioner may seek to control these involuntary movements, incorrectly believing they are
fatigued. The shaking or pulsing must be encouraged for deep cellular healing. It is not
uncommon for an orgasmic feeling to be experienced if the shaking is allowed to continue as all
nadis (meridians) and chakras will ultimately explode with light and prana (specifically Shakti
energy – the feminine principle).

It is important in Yin yoga stretches to be very physically comfortable. Observe your facial
expressions – the face needs to be relaxed – any tightening of the face is a sign to ease off.
Proceed cautiously, gradually extending the depth of poses and the length of time you spend in
them (very gentle poses can be held up to 20 minutes, however, we may term this ‘Restorative
Yoga’).

The Three Tattvas of Yin Yoga Practice

A tattva is the reality of a thing, or its category or principal nature. Sarah Powers offers us three
very simple and very effective principles for the yin practice.

1. Come into the pose to an appropriate depth ;

2. Resolve to remain still ;
3. Hold the pose for time.

To give a deeper understanding of the Three Tattvas on Yin Yoga Practice, we can expand on
each point:

1. Bring your student into the pose to their full extension initially so they are aware of where
the point of resistance is within the pose. If we were to hold the asana at full extension
for five minutes, we would injure ourselves – therefore, ask your student to ease back
from the full extension to a place where they are simultaneously comfortable but still
feeling energy (prana) in their meridians (i.e. still feeling a gentle release). Yin Yoga
encourages the practitioner to find their own natural, organic shape within the pose. If
your intuition wants you to turn your head to the side; bend your knee/elbow; round your

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 spine etc, you must do so. The body has it’s own divine intelligence and will move to a
place within the pose that will conduct the best throughput of energy, providing the
highest form of healing. Each body is different and if there has been repetitive movement
and injury within the body, it may be appropriate to find a shape within the body that best
‘unravels’ the blockage. This can be counter-intuitive to the strict alignment techniques
within other styles of yoga and can challenge many experienced ‘yang’ style yoga
practitioners. Be prepared to break all the rules and listen to the inner guidance!
2. If you cannot remain still within the pose, you need to keep modifying the asana until you
can. Meditation is the goal here. Small movement is allowed to deepen into a pose as
the mind/body relaxes. Exploring deeper states of consciousness within, facilitated by
this powerful internal practice, can mean the body will suddenly ‘unlock’ long-held
blockages. As such, the practitioner is allowed to move to deepen the pose as feels
appropriate. Fidgeting, scratching, looking around etc is distracting and not encouraged.
No darting gaze is allowed either and it is recommended that there is no dristhi; rather,
the eyes are closed.
3. 5 minutes is recommended in a Yin yoga pose due to the fact that it takes 2.5minutes to
activate the connective tissue; hence the remaining 2.5minutes is where the release and
healing occurs. If you the Yin pose is fairly dynamic, a 3 or 4 minute hold is suitable.
Ensure that if the pose requires left and right sides of the body, the time is held equally
on both sides of the body.

The Flow of Qi

“Even if you only spend a few minutes a couple times a week practicing several of these
poses, you'll be pleasantly surprised at how different you feel when you sit to meditate.
But that improved ease may not be the only or even the most important benefit of Yin
Yoga. If Hiroshi Motoyama and other researchers are right—if the network of connective
tissue does correspond with the meridians of acupuncture and the nadis of yoga—
strengthening and stretching connective tissue may be critical for your long-term health.

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 Chinese medical practitioners and yogis have insisted that blocks to the flow of vital
energy throughout our body eventually manifest in physical problems that would seem,
on the surface, to have nothing to do with weak knees or a stiff back. Much research is
still needed to explore the possibility that science can confirm the insights of yoga and
Traditional Chinese Medicine. But if yoga postures really do help us reach down into the
body and gently stimulate the flow of qi and prana through the connective tissue, Yin
Yoga serves as a unique tool for helping you get the greatest possible benefit from yoga
practice.” (Paul Grilley)

Pranayama

Maharaja Pranayama is the most appropriate breathwork technique to use in a Yin yoga pose.
Also known as the ‘Royal Breath’, Maharaja Pranayama involves 3-part nostril breathing on the
inhalation and 3-part breathing on the exhalation. Whilst there is no pause between the 3 parts,
or chambers, of the torso, there is a definite order to fill the lower belly, then ribcage, then chest
on the inhalation and a reversal of the 3 chambers on the exhalation. There is also a strong
focus on creating an even-ness of breath so that the rhythm of the in-breath is even to the
rhythm of the out-breath. For beginners, it may be useful to count on the inhalation and match
the exhalation with the same count – eg. Inhale, 1, 2, 3, 4, 5; Exhale 1, 2, 3, 4, 5 (or whatever
count matches the length of breath).

3-Part Breathing

Yogis use 3-part breathing (Maharaja Pranayama) in every yoga practice with the intention to
use 3-part breathing in every moment of life. There is a traditional belief that we are only
assigned a certain number of breaths per lifetime and we will have longevity if we learn to slow
down our breathing. People who run around busy all the time will weaken their energy and their
heart and are likely to either have illness or shorten their life expectancy.

The nature of our breath tells many stories. If our inhale is longer than our exhale, we become
over-excited and jittery as we increase adrenaline production. Many people believe this sounds

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appealing, yet we cannot sustain this space; ultimately it will lead to anxiety and panic attacks
as well as adrenal fatigue. If our exhale is longer than our inhale we become depressed and feel
the world is a dark place. Be mindful of people when you ask, 'How are you?' and they sigh first
before answering: "(long sigh)....I'm ok". You know they're not ok. Long, slow, deep, EVEN
breaths are the key to mental and emotional stability, giving rise to Higher Connection,
creativity, health, wellbeing and joyous contentment. It's a place of feeling comfort in both the
fullness of the in-breath and the emptiness of the out-breath. When observed acutely, the pause
and interchange between each breath can lead to ecstasy. Your Universal Self exists in this
space - a place without the usual unbalanced controlling, “if only…”, “what if…” mind chatter.
Enter into heightened awareness of that delicious throbbing pulsation that is your Pure Divinity.

How to do 3-part breathing:

Sit up straight or lay on your back. When doing a healing session, talk your client through these
steps and repeat until you can see the rise and fall of the breath from lower belly to collarbones
and back down again.

Inhaling Air is inhaled through the nose – the lower belly blossoms open, drawing the
breath into the ribs. The ribs expand upwards and sideways, drawing the breath
to the chest. The chest fills to the collarbones. It is said we have three chambers
in the torso to fill as we inhale.

Exhaling Air is exhaled through the nose – decreasing the volume of the chest – the lungs
contract, squeezing out stale air and physical/emotional toxins, the rib cage
inwards and down and the lower belly naturally empties (the navel automatically
draws towards the spine without effort). Remember to empty all three chambers
on the exhalation.

To get the most out of the breathing exercises, good respiration begins with a slow, long
exhalation and the lungs should not completely empty during exhalation, nor do they fill
completely during inhalation. About 10% of stale air stays in to keep the lungs inflated. It is
important to practice natural breathing every day until effective breathing has become natural.

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Testing your Breathing
You can either sit in a chair or lay down on the floor.

• Lie on your back and place each hand lightly on the lower belly, parallel with the bottom ribs,
fingertips touching. Become mindful of your body.

• Breathe in slowly, deeply and silently. Feel the lower belly move outward and notice your
hands also moving outward, fingertips moving apart, as the belly expands.

• Breathe out slowly, smoothly, and silently. Concentrate on the feeling in the lower belly.
Notice the lower belly contracting and fingertips touching again.

• Move one of your hands to rest lightly on your chest, breathe. Concentrate on detecting any
differences in the movements of your chest.

• Repeat steps 1-3, squeezing the lower belly on out-breaths and releasing on in-breaths, for
up to five minutes. Relax for a few minutes before getting up.

Slow breathing

A truly wonderful phenomenon occurs when we hold our Yin poses for 3-5 minutes. We
surrender to a deeper internal state, reaching an alpha and ultimately a theta brainwave. We
generally function in beta brainwave in our normal everyday reality – planning, problem-solving,
analysing, making ‘to-do’ lists, regretting the past and creating anxiety for the future. With yoga
breath work, we can immediately enter a reduction of the mental oscillations, reaching alpha
brainwave. This creates a feeling of internal space, as we literally slow down the number of
thoughts we have. Our organs can repair more easily in this state. When we become masters
of slowing our breathing even further, we can enter theta brainwave, also known as God or
Universal Consciousness. In this space all things become known and possible. In this space,
miraculous healing can occur. We can also manifest easily through prayer, plus we receive
divine inspiration through revelation (opposite to analysis, where revelation is a spontaneous
knowing rather than a logical deduction). In this space, we can talk to spirit guides, angels,

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loved ones who have crossed over, pets who have crossed over and ascended masters.
Messages come through hearing, internal seeing, knowing and feeling – all aspects of intuition.

Yin Yoga is a perfect opportunity to enter alpha and theta brainwaves and creates inspired
motivation to practice regularly. When you have the experience of ‘being breathed’, you have
entered theta brainwave. Often when this first occurs, we immediately start thinking again, in an
attempt to label this deep peaceful bliss we are experiencing. Of course, this rapidly takes us
out of the theta brainwave. When we practice regularly, we become comfortable in a state of
non-thinking or non-mind and can rejuvenate deeply in these long held meditative states.

Kriyas

Yin Yoga is exceptional to bring stored physical and emotional blockages to the surface. When
we feel a pain or perhaps a feeling of anger or despair come to the conscious level, we need to
incorporate a cleansing breath (kriya). We take 3 full inhalations through the nose and 3
exhalations out of the mouth. Each exhalation gradually builds strength and the final exhalation
is a elongated sigh accompanied by making an audible sound that may reflect the feeling.
There are also specific sounds for the meridians that can further release tensions or anguish
(please refer to our Yin Yoga Meridians module for more information).

Alternate Nostril Breathing – Nadi Shodhana

Yin Yoga is gentle and if we are to use a specific pranayama technique, Alternate Nostril
Breathing (Nadi Shodhana) would be a wonderful soothing accompaniment to our Yin practice.
Nadi Shodhana is best performed either at the beginning or end of the class to open the nadis
(meridians) and assist the rising of Kundalini energy. It is also a perfect technique to incorporate
just before Savasana or final seated meditation.

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 Nadi Shodhana brings prana to the sushumna or
central meridian (the energy line of the spine). As
we know, the spinal column is the central lifeline of
the physical body and also of the spiritual body
(known as the ‘sushumna’ or the body’s great
river).

Spiralling around the sushumna are two nerve channels known as Ida (activated by left nostril
breathing) and Pingala (activated by right nostril breathing). With nadi shodhana, we stimulate
Ida and Pingala channels, therefore creating pranic flow to the sushumna (spinal column).
Prana interweaves both the physical and the astral at the same time. In subtle body terms, the
sushumna nadi is the path to enlightenment. Physically, alternate nostril breathing enlivens the
spine, whilst metaphysically, kundalini (potential spiritual energy, symbolised by the cosmic or
rainbow serpent) rises and opens the chakras, starting from the base of the spine; it rises up
from its origin at the muladhara (base) chakra to its true home at the sahasrara (thousand-fold)
chakra at the crown of the head (see our Yin Yoga Philosophy & Chakras module for more
information).

The ida and pingala nadis spiral around the sushumna nadi like the double helix of our DNA,
crossing each other at every chakra. If you visualise the Caduceus, the Western medical
symbol, it shows the ultimate picture of healing, the rising of the ida, pingala, and sushumna
pathways. The ida nadi begins and ends on the left side of sushumna. Ida is regarded as the
feminine or moon nadi. Please write down a description of feminine energy:
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____________________________________________________________________________

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Pingala, represents masculine or sun energy nadi, begins and ends to the right of sushumna.
Please write down a description of masculine energy:
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________

In your opinion, why is it so important for physical, emotional, mental and spiritual health to keep
an equal balance between our feminine and masculine nature:

____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________

Yoga creates Equilibrium

In order to truly experience enlightenment, we must have a balance between our feminine and
masculine internal forces (which will be displayed in our outer reality). Even the term ‘Hatha’
speaks of this vital balance; ‘Ha’, meaning sun or solar, and ‘tha’, meaning moon or lunar. Yoga
points repeatedly towards this balance, for without it as we are shown by Ida and Pingala nadis,
we are unable to reach our highest potential as energy will stagnate in the lower spine. We
need to move (Shakti) the energy through the sushumna in equal balance to experience bliss
(Ananda).

The most powerful method of balancing Ida and Pingala is Nadi Shodhana (Sanskrit for "nadi or
meridian cleansing"). A few rounds of this classical pranayama technique at the end of an
asana practice restores equilibrium between the two nadis and compensates for any imbalance
you may have inadvertently caused during your daily life.

To employ alternate nostril breathing or nadi shodhana, adopt Vishnu Mudra or the index and
middle fingers of the right hand on the third eye center.

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The following sequence outlines the steps to alternate nostril breathing:

1. Place the index and middle fingers of the right hand on the third eye centre;

2. Place the thumb beside the right nostril and the ring and little fingers beside the left nostril;

3. Breathe in through the left nostril for five counts, closing the right nostril with your thumb;

4. Close the left nostril;

5. Breathe out through the right nostril for five counts, keeping the left nostril closed with ring
and little fingers;

6. Breathe in through the right nostril for five counts, keeping the left nostril closed;

7. Breathe out through the left nostril for five counts, keeping the right nostril closed.

The above sequence is one round. Try to do at least three rounds, building up to twenty. Nadi
Shodhana is best done before meditation, however, for a yin yoga class it is a lovely practice to
commence a class, ensuring the rise and balance of feminine energy.

Retention of Breath (Kumbhaka – meaning pot; retaining of breath in the pot of the belly)

When guiding students who have been attending your yin yoga classes for a few months, the
breath can be retained after the inhalation in nadi shodhana. If inhaling and exhaling for five
counts, the breath should be retained for five counts. Retention of breath on the inhale is called
‘antara kumbhaka’. Tri-bandha (mula, uddiyana and jalandhara bandhas) is employed on
antara kumbhaka whilst the internal dristhi goes to the third eye chakra. Retention of breath on
the exhale (bahya kumbhaka) is only for advanced students, and should be done under the
guidance of a teacher.

Mantras for Tranformation

Mantras are united as powerful forces in relation to healing, clearing and transcending old
energy, and ultimately transforming into wholeness and balance. A mantra is an affirmation or a
positive and concise statement that draws higher energy into the present moment. Mantras are
most powerful when articulated internally (or said aloud or written down), commencing with “I

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am...” “I...” or “I have...” not “I am going to...”. “I am going to...” is referring to a future event.
Mantras are most effective when harnessing Universal energy into the ‘now’ for manifestation.

Mantras for Meridians

Meridian Related Organ Metaphysical Mantra

Function Function/Dysfunction

Stomach Digestion Digesting new ideas, new belief “I digest new

systems. Eg. Accepting that ideas and ways
perhaps veganism/vegetarianism with ease.”
is a better way to live for the
majority of the time. This could
be in stark contrast to how you
were raised.

Spleen Transforms & Obsession and worry. Going “I am relaxed in

transports blood over and over an event whether my thoughts
and fluids in the it be for the future or something and trust in
body that has passed. Fixated on life.”
outcomes or what ‘should have
been’. Attached to a certain
person (e.g. love interest) to the
detriment of oneself.

Heart Circulation of Blood is red and represents “I love and

blood Love. If we are not circulating accept ALL of
efficeintly in self-love, we can be myself.”
obsessing over others and

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 external events in order to feel ok
and in control (spleen meridian
dysfunction). Heart meridian
healing, therefore, is about loving
oneself unconditionally and
resting in the knowing that you
are enough.

Each meridian has a corresponding feeling or emotion. When we understand the metaphysical
aspects of each meridian, deeper healing can occur. Often at the times emotions come to the
surface, we are unsure how to release them. Observing an emotion with the ‘Light of your
Awareness’ without resistance provides a tremendous ability to transcend (rise above) the
emotion. It is in a sense ‘half way there’ in terms of healing. Often we need to release the
emotion to complete the healing cycle. If we continue to bury emotions and don’t allow them to
move (E-Motions: Energy in Motion) they will become buried again in our consciousness and
create a pain body both emotionally and physically, which will result in the same unwanted
patterns being carried out in our lives. Repeating a mantra by allowing it to reverberate in the
mind over and over can create a change in the mind’s habitual neural pathway (like a loop of
same repetitive thinking and belief systems). In a sense we create an ‘exit ramp’ from the
mental loop for a new thinking/belief to be created. The meridians energetically speak to us
about our emotions which are like archetypal energies common to all human beings. When we
can identify the physical and metaphysical function on the meridian, we can then create a
healing mantra for transformation.

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Small Intestine Absorbs nutrients The ‘small’ intestine takes care “I care for the
and assists in of the finer details of digestion small details in
digestion & and elimination, and as such my life
elmination metaphysically reminds us to effortlessly.”
look after the smaller details of
our lives. When we care for the
small aspects of life, the larger
projects will be achieved
effortlessly. Cleaning out your
cupboards and doing all the
seemingly inconsequential,
menial tasks at home and at
work clear the energy for your
big dreams to manifest.

Bladder Stores and The bladder is a ‘letting go’ “I let go of my

eliminates urine organ, so our soul lessons relate past with loving
to acceptance of what is/has acceptance.”
been and the ability to surrender
with trust that events need to be
as they have been for our
highest good/growth.

Kidney Filters blood and If you are ‘pissed off’ at life or “I accept
add water to urine someone for extended periods of others’
for release time the kidneys can be affected. differences and
Bitter emotions are toxic and can flow peacefully
physically add a toxic load to through life.”
your urine. The water element is
key here – pure thoughts, pure

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 water, clean urine – it’s all about
the flow.

Pericardium Muscle wall The pericardum can energetically “I open the

surrounding the open or close, allowing love in or gateway to my
heart (protects the ‘walling’ off the experience of heart and feel
heart) love. Many people need to open comfortable in
the pericardium and allow the my
heart to be vulnerable to being vulnerability”;
loved and possibly hurt in the also “I protect
process. To not open to love my personal
cripples the soul. The other side energy.”
is there are people who
constantly ‘give their heart away’
and need to learn how to protect
their heart (protection is different
to closing off the heart
altogether).

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Triple- 3 'burners', Triple-warmer or Triple-burner “I am balanced.
Warmer/Burner located in thorax, energy involves our ability to take
abdomen, and in life’s experiences without
pelvis. The Upper resistance, to process our
Burner controls emotions related to these
our intake, the experiences with a sense of joy
Middle Burner and to let go of any stuck, hurtful
governs or resentful emotions. A perfect
transformation, the balance is required to live a
Lower Burner harmonious life.
supports
elimination

Gall-bladder Stores and Gall-bladder and Liver work in “I purge what

excretes bile tandem to process and release no longer
(strong toxins. Dark, angry thoughts can serves my
relationship with get clogged in our system, higher good
the liver) leading to violence in our words with calmness.”
and actions. We need to accept
that we have to find a way to
heal our pain and not use
destructive force to control life.

Liver The liver filters Processing our feelings and “I process

and processes understanding that without experiences
blood, challenges we could not grow and emotions
metabolises spiritually gives us gratitude for with peace and
nutrients, and all life’s experiences and gratitude.”
detoxifies harmful eliminates anger and resistance
substances from our life.

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 Lung Takes in breath Lungs metaphysically govern our “Knowing I am
and life-force worthiness to breathe in the worthy, I
energy (prana) – magnifience of life. breathe in life’s
without this we goodness.”
would die quickly

Large Intestine: Elimination of solid Holding on to old ways can keep “I trust in
wastes our souls stuck in patterns where elimination to
we may feel safe, yet are failing stay in harmony
to grow in consciousness. with life’s
Leaving our job, parnter, home- cycles.”
town, country etc can sometimes
be what is required to take a
quantum leap in healing,
transformation and
consciousness

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Yin Yoga Asanas Activity

Yin Yoga postures focus on releasing the major joints of the body. See if you can create your
own yin pose (or a variation of the poses listed). Write down appropriate YIN poses
(comfortable to hold for 5 minutes) plus your own visualisation and mantra (affirmation) for:

SHOULDER JOINT:
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HIP JOINT:

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KNEE JOINT:

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ANKLE JOINT:
____________________________________________________________________________
____________________________________________________________________________

ELBOW & WRIST JOINT:

____________________________________________________________________________
____________________________________________________________________________

NECK:
____________________________________________________________________________
____________________________________________________________________________

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