Yoga exists in numerous styles, and every style has its own advantages. One such deeply relaxing and meditative style is Yin Yoga. If you are interested in knowing what Yin Yoga is, how it varies from other styles, and why it is so good for you, this ultimate guide tells you everything you want to know.
Yin Yoga is slow, meditative yoga where the poses are held for 3 to 5 minutes or longer. In contrast to more active styles of yoga, such as Vinyasa, which target muscular activation and movement, Yin Yoga targets passive stretching, and it targets the deeper connective tissues—ligaments, joints, and fascia—rather than the surface muscles. It generates a very different experience and one better suited to more active forms of exercise.
Created in the late 1970s by martial arts master Paulie Zink, it was further popularized by Paul Grilley and Sarah Powers, incorporating some principles of Traditional Chinese Medicine (TCM). Practiced according to the very old yin and yang philosophy, which symbolizes harmony between active (yang) and passive (yin) forces in the body. Whereas most modern exercise targets yang energy: motion, heat, and contraction, Yin Yoga adds the critical balance of stillness, coolness, and release.
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Yin Yoga postures are simple yet powerful, done primarily sitting or lying down. Contrary to active yoga, where we flow between positions, in Yin, we arrive at our edge and then surrender into stillness. Following are some basic postures with additional detail:
It slowly opens the hips, lower back, and spine. Kneel on the floor, sit on your heels, and stretch forward with your arms out or at your sides. Stay for 3-5 minutes.
It releases the hip flexors and groin. Kneel on one knee, move one foot up into the lunge position, and drop the back knee to the floor. Lower hips down and stay for 3-5 minutes per side.
This pose addresses the inner thighs and lower back. Sit with the soles of your feet together, knees dropping down to the sides, and fold forward. Hold for 3-5 minutes.
The Sphinx Pose elongates the lower back and spine. Lie down, place your hands in front, and release your shoulders. Hold 3-5 minutes.
It loosens hips, shoulders, and the spine. Lie on your back, bring one knee to your chest, and twist it across your body with the shoulders maintained on the ground. Hold for 3-5 minutes each side.
While there is no prescribed order for Yin Yoga, as might be found in other schools, most instructors follow a set of 26 basic Yin Yoga poses that constitute a full practice. The poses make sense to deal with all of the major areas of the body:
This system is comprehensive so it provides even attention to all aspects of the body when practiced on a regular basis. One can begin as low as 5-7 poses per practice as a beginner, adding to one's repertoire over time.
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The benefits of Yin Yoga extend far, far beyond the range of motion. Though the enhanced range of motion is a number one advantage, the practice has advantages on many levels:
Daily regular practitioners often comment that these benefits accumulate over time and that even brief day-by-day sessions produce noticeable improvements in overall well-being.
An awareness of Yin Yoga and Vinyasa aids in understanding how they complement and support each other. These styles are two poles of the world of yoga, each valuable in its own way:
Instead of one versus the other, most yogis can benefit from both. A good weekly schedule would be 2-3 Vinyasa for strength training and 1-2 Yin for resting and flexibility.
In order to make the most out of your Yin Yoga practice, consider the following tips:
Keep in mind that Yin Yoga is a release practice, not an accomplishment practice. The payoff is in letting go, not in doing more.
Yin Yoga is extremely versatile and well-suited for:
Yin yoga does not only require flexibility, as some people think. The practice meets you where you are and utilizes props and modifications to enable the poses.
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Having learned about Yin Yoga, its root asanas, and its benefits, you now have what it takes to begin or resume practice. Whatever your need may be to reduce stress, increase flexibility, or aid meditation for active movement, this gentle yet potent practice has something to offer.
Begin with maybe 15-20 minute sessions a few times a week and build up to a longer duration as you settle into stillness. Yin Yoga is often found to be a much-needed self-care ritual by many practitioners, with room to unwind in our busy lives.
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