SIMPLY YIN

Where yin anchors and yang flows

This space is rooted in the practice of yin yoga—a place to stretch deeply, breathe intentionally, and hold stillness with care. It honors the quieter half of wholeness, where rest becomes ritual and less becomes more.

Yin is the anchor—long, supported poses, nervous system calm, and space to soften.
Yang complements it—not with chaos, but with purpose. Strength-building, low-impact cardio, and intuitive movement that supports your energy, not drains it.

This isn’t about doing more.
It’s about moving with intention, and knowing when to pause.

PRINCIPLES

  • Let breath lead your pace

  • Pick one pose a day to return to (even for 2 minutes)

  • Add softness to how you enter, hold, and leave a shape

  • Protect your pauses. That’s where your power restores.

CURRENTLY

  • 2 mile run

  • Daily Muscle Group Exercise

  • Ab workout

  • Yin Yoga 5-10 poses for 2-8 min holds

Each pose is meant to be held for at least two minutes—sometimes up to ten—allowing the body to soften and the mind to settle. Unlike traditional stretching, Yin targets the ligaments, joints, and deep connective tissues.
It’s a powerful complement to more active movement—a way to balance your yang workouts with stillness. By relaxing the muscles, you’re able to reach deeper spaces, both physically and energetically.

YIN YOGA POSES

YANG- SAMPLE WORKOUTS

The goal is to target a different muscle group each day, focusing on 12–15 reps per exercise with 30 seconds of rest between sets. Use 8-15 lbs or your desired weight.
Complete 2–3 sets per exercise to build strength and endurance. I finish every exercise off with a short ab routine where I choose 5-10 exercises.

Monday — Arms (Biceps & Triceps)

  • Bicep curls

  • Hammer curls

  • Tricep dips

  • Overhead tricep extensions

  • Forearm curls

  • Close-grip push-ups

  • Skull crushers

Tuesday — Legs (Quads, Hamstrings, Glutes, Calves)

  • Squats

  • Side Squat

  • Forward Lunge

  • Reverse Lunge

  • Curtsy Lunge

  • Split Squat

  • Glute bridges

  • Deadlifts

  • Calf raises

  • Goblet squats

  • Single-leg deadlifts

Wednesday — Back (Lats, Traps, Rhomboids, Spinal Erectors)

  • Bent-over rows

  • Reverse flys

  • Superman hold

  • Bird-dog with pause

  • Deadlifts

  • Dumbbell shrugs

  • Superman row

Thursday — Core (Abs, Obliques, Lower Back)

  • Plank (front + both sides)

  • Russian twists

  • Leg raises

  • Bird-dog

  • Crunches

  • Weighted overhead-to-toe sit-up

  • Side Crunches

Friday — Chest + Shoulders

  • Push-ups

  • Shoulder press

  • Lateral raises

  • Chest press or flys

  • Wall slides or face pulls

  • Renegade row

  • Overhead press

  • Wood Chopper

Saturday —Mix of Full Body (Optional)

  • Yoga

  • Walking

  • Pick a muscle group to target from previous workouts

Sunday — Rest or Simply Yin

  • Stretching, foam rolling, or Yin yoga

  • Let the body reset and absorb the week’s work