MayFly
Featuring Mindy, Lead Storm Life Yoga Teacher
Photo by Kara Raudenbush Photography
Mayfly pose offers a gentle twist and compression across the chest and shoulders — an invitation to surrender into breath and gravity.
How to Practice
Begin by lying flat on your belly, allowing your face to rest softly on the mat.
Gently come into Sphinx Pose, resting on your forearms so your spine is lightly arched and your heart lifts.
Single Threaded Variation: Slide your right arm underneath your chest, allowing your right shoulder and cheek to draw gently toward the mat.
Stay here, breathing deeply, for 3–5 slow breaths.
Double Threaded Variation (optional): Thread your left arm under your right, crossing your forearms into an “X” and allowing your chest to soften further.
Pause, relax, and notice where the body offers resistance or ease.
Unwind gently (returning arms, lifting chest) before repeating the same steps on the left side.
Options & Props
Place a folded blanket, bolster, or block under your chest or head for support.
If your shoulders or arms feel tight, keep only the single-threaded version until you feel more open.
You may rest your forehead or cheek on a blanket or block if reaching the mat feels intense.
Use cushions under your hips or pelvis if the lower back needs relief.
Targeted Areas & Energetic Benefits
Shoulders, upper back, chest — a gentle compression and stretch
Pectorals & anterior body — invitation to soften
Nervous system — cultivating receptivity and surrender
When to Practice
As a counter-pose in a stronger upper-body or twisting sequence
During any Yin practice where you want to open the heart space
When you feel tension or narrowing across the front of the body
As a paused moment between more dynamic asanas
Affirmation
“Here I invite softness. I breathe into open space. I release what no longer serves me.”
