The benefits of Yin Yoga are numerous, and the long holds of
postures can be extremely difficult for even the most advanced yogi.
What Exactly Is Yin Yoga?
Yin Yoga is a type of yoga in which postures are reclined,
supported, and held for five to ten minutes. Whereas more active types of yoga
focus on increasing muscle strength and flexibility as well as providing a
cardiovascular workout, Yin Yoga focuses on deeper stretches that minimize
muscle use so that the stretch can reach the fascia, ligaments, and connective
tissues in the body gently. Yin Yoga has numerous benefits for mindfulness
practice, including helping you tune into your body by creating stillness.
While performing Yin poses, a yogi may feel a deep emotional release.
A Brief History of Yin Yoga
The yin and yang concept is a traditional Chinese medicine
principle that dates back thousands of years. The concept of yin and yang
revolves around two opposing forces found in all of nature. Yin energy is
gentle and passive, with slow movements. Yin is associated with the water element,
the divine feminine, and the lunar cycles. Yang energy is active, fast, and
full of heat, and it is associated with the element of fire, masculine energy,
and sunlight. In this yoga practice, both energies are necessary and healing.
Yin Yoga was created in the 1980s by yogi Paul Grilley.
Grilley was inspired by Paulie Zink's Taoist yoga classes, in which yogis held
poses for extended periods of time. Grilley created the Yin practice by
renaming traditional yoga postures so that they were not associated in the
practitioner's mind with the more active version of the posture.
What Makes Yin Yoga Different From Other Yoga Styles?
Yin Yoga differs from other yoga styles in that it:
1. Comes with lower chance of injury. Yin Yoga has a
lower risk of injury than other more active yoga practices because the poses
are gentler and less active, and the practice moves more slowly.
2. Emphasizes stretching and range of motion. Most other
types of yoga are practiced for strength, balance, and flexibility. However,
you should practice Yin yoga to stretch your body's deep connective tissues and
gradually increase your long-term range of motion.
3. Requires only light effort. Many people confuse Yin yoga
with Restorative Yoga, and while there are some similarities, the goal of
Restorative yoga is to be completely relaxed, passive, and supported, whereas
in a Yin yoga class, a gentle effort is required.
4. Requires you to hold poses for longer periods of time. In
comparison to Hatha yoga poses, which you should hold for a couple of minutes
each, Yin poses should be held for five to ten minutes each. To ensure minimal
muscle effort during the stretch, you will also use blocks, straps, and a
bolster.
4 Tips for Practicing Yin Yoga
The following pointers will assist both new and experienced
practitioners in adapting to the Yin Yoga style:
1. Take your time. It will take some time for you to adjust
to a Yin practice. Remember that the moment you want to leave a pose, the
benefits begin to kick in, so stick it out and stay in each pose for the full
five to ten minutes.
2. Pay attention to your breathing. Pranayama, or breath
work, is essential in your Yin practice. A good breath will also help to deepen
the stretch and release any emotional blockages in the body.
3. Allow yourself enough time to practice. Set aside at
least 90 minutes for practice to allow yourself enough time to relax into each
pose.
4. Make use of props. Use yoga props such as bolsters,
blankets, blocks, and straps to their full potential. When these props are used
together, they allow the body to open and the stretches to deepen, affecting
the connective tissues.
5 Yin Yoga Poses
As you begin your Yin Yoga journey, be patient with yourself
and the practice. If you are an athlete or otherwise active, this practice can
be a powerful therapeutic gift that complements your active lifestyle while
keeping your body healthy and flexible:
1. Caterpillar: This relaxing pose, also known as a
seated forward fold, is great for the hamstrings and glutes. Sit on the ground,
your legs extended in front of you. Place a bolster on your lap. To begin, lift
your arms over your head and stretch your spine long, then slowly melt your
upper body over your legs, reaching for your outer shins or ankles. Allow the
bolster to support you and the spine to round. If your hamstrings are tight,
you may need to place a block on top of the bolster to rest your forehead on.
2. Reclined cobbler: This pose is excellent for
stretching the hips and inner thighs while also gently opening the heart. Place
a bolster on the mat a long way behind you. Lie back over the bolster so that
it begins at your lower spine and extends all the way up your back. Bring your
feet together and place a block beneath each knee for support. Bring your arms
to your sides or place one hand over your heart and the other over your
stomach.
3. Reclined twist: Place a bolster to one side of your
savasana. Bring your arms to a "T" and lift your hips, bringing the
opposite leg over the bolster to create a spine twist. With your hands, gently
press down on the twisting knee. Stay for at least five minutes before twisting
to the other side, moving the bolster as you go. This pose is excellent for
detoxifying the organs. After practicing this pose, drink plenty of water.
4. Shoelace: This pose stimulates the knee joints and
is a deep hip opener. Begin by sitting on your knees. Lean to one side and
cross one leg over the other so that the knees are on top of each other and the
feet are pointed to the sides and slightly back. Place two blocks in front of
you for support as you slowly melt your upper body over your legs. Hold for as
long as you can. Make sure to switch sides and place the opposite leg on top.
Each side can be practiced for three to five minutes.
5. Supported bridge: Lie down on the mat with your
knees up and your feet on the ground. Bring your hands to your sides so that
your fingertips lightly graze your heels. Raise your hips and place a block
under your lower spine. You can use any height of the block that feels right
for you. Allow the block to support you and return your hands to your sides
while holding this pose. This gentle heart and hip opener provides all of the
benefits of a backbend.
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