She encourages students to practice Yin before or after a regular routine or as a stand-alone sequence at least two to four times a week. Powers teaches Yin along with what she refers to as Yang, or her version of vinyasa (flow) yoga. “It marries meditation and asana into a very deep practice.” The quiet, motionless state brought about by Yin has been likened by many to meditation and can bring a similarly calming effect.Ĭonsider Yin Yoga as a complement, rather than a replacement, for your existing yoga practice. “It trains you to become more comfortable with discomfort instead of becoming alarmed,” Powers says. Yin stretches condition you to stay still and be present with the sensations that can arise rather than distract yourself by moving into the next pose. When you remain in a stretch for longer than you’re accustomed, it can be a struggle not just for your body but your psyche. Yin poses are typically held for 3-5 minutes. Yin Yoga poses generate significant physiological changes in response to a stretch, yet this happens only if the pose is maintained for a certain duration of time. Listen to the body and respect its requests.” 3. After thirty seconds or a minute or so, usually the body releases and greater depth is possible. Give your body a chance to open up and invite you to go deeper. “Don’t try to go as deep as you possibly can right away. “Every time you come into a pose, go only to the point where you feel a significant resistance in the body,” explains Powers on. Let yourself be still, as you would during meditation. If the muscles are…active they will tend to absorb most of the tension of the stretch.” 2. “To be most effective we want the muscles to be relaxed. “Yin Yoga deliberately targets the deeper connective tissues,” says Powers on. What this means is allowing the stretch to happen by releasing into it rather than forcing the stretch by engaging your muscles. “Come to your edge,” is a common refrain among Yin Yoga teachers and a core tenet. Come into the pose to an appropriate depth-and don’t go past it There are three essential principles to consider as you stretch in the style of Yin: 1. The three conditions for any Yin Yoga pose
This ultimately supports your organs, immune system, and emotional well-being. Yin yoga postures and sequences strengthen energy channels, known as meridians in traditional Chinese medicine and nadis in yoga, by enhancing the flow of prana (life force) in places where energy often stagnates. On an energetic level, you could liken practicing Yin Yoga stretches to doing an acupuncture session on yourself, says yoga teacher Sarah Powers, who has taught Yin Yoga with Paul Grilley and co-founded the Insight Yoga Institute, which integrates elements of Buddhism, Taoism, and psychology. The regular practice of Yin has been shown to have a positive effect on the range of motion in joints, and proponents of Yin anecdotally report they no longer experience backaches in the morning if they routinely stretch. These fibers literally form a network in the body, and they become less pliable with time, resulting in the decreased mobility many people experience with aging.Ĭonnective tissue requires different conditions than muscles for release and lengthening, and these conditions form the basis of Yin Yoga. Connective tissue comprises dense fibers that surround muscles and create a framework for organs. This ensures that you instead stretch your connective tissue, also known as fascia.
Unlike the stretches you were taught during gym class back in elementary school that were unduly intense, Yin Yoga poses require your muscles to remain relaxed during the stretch. Developed in the ’70s, Yin has only recently gained traction in mainstream yoga studios. Yin Yoga, which targets the lower body, is a relatively recently developed style of yoga that’s based on the principles of traditional Chinese medicine as well as contemporary science. Learn more about Yin Yoga What is Yin Yoga?
Yet more and more people are reporting that it’s brought both physical and emotional relief to their everyday life. With its long-held seated and reclined stretches, Yin may initially seem too simple, too straightforward, too passive to incur change for the better. In the meantime, the quiet practice of Yin Yoga may help. Discerning the cause behind your discomfort along with an appropriate solution can take time and patience. If you’re struggling with a tight low back-whether it occasionally nags you during yoga class or regularly sidelines you in life-chances are you’ve tried any number of ways to understand and address it. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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