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 Yin Yoga is a type of yoga practice based in concepts of Taoist Yoga. Yin Yoga emphasizes the
connective tissues of the hips, thighs, pelvis and lower spine. It is
characterized by the relaxed practice of floor asanas for three to five
minutes at a time.
History of Yin Yoga
Yin Yoga
contains the ancient, and some say original, form of asana practice.
The sages who pioneered the path of yoga used asanas to strengthen the
body, so that they could sit for long periods in contemplative
meditation. If you have ever sat for a long time with legs crossed, you
know the hips and lower back need to be strong and open. The sensations
you felt were deep in the connective tissues and the joints. These are
the deep yin tissues of the body, relative to the more superficial yang
tissues of muscles and skin. Yin Yoga opens up these deep, dense,
rarely touched areas.
Yin Yoga targets the connective tissues, such as the ligaments, hips, pelvis, lower spine, bones,
and even the joints of the body that normally are not exercised very
much in a more active style of asana practice.
Yang Yoga
Most yoga
now practiced in the West is yang - an active practice that primarily
focuses on movement and muscular contraction. Yang yoga provides
enormous benefits for physical and emotional health, especially for
those living a sedentary modern lifestyle. But it does not stretch the
joints.
Yin Yoga vs. Yang Yoga
If we don't exercise our muscles, they will atrophy and weaken.
Similarly, if we don't stretch our connective tissues, joints, they
will shorten and stiffen due to injuries, neglect, and aging. Athletes
don't retire because of muscle problems; they retire with joint
problems - bad ankles, bad backs, and bad knees.
Yin and yang tissues respond quite differently to being exercised. You
need to experience this to really know what Yin Yoga is all about.
After you have experienced it, even just once, you will realize that
you have been doing only half of the asana practice.
Rediscovery of Yin Yoga
Recently Yin Yoga has been "re-discovered", and more and more students of yoga are adding this challenging form of practice to their regular sadhana.
Years of a dedicated asana practice will make anyone healthier, stronger, and more flexible, but at some point the muscles will have reached their limit of flexibility. New depths in postures, deeper ranges of motion, or an increased flow of energy may only be achievable by focusing on the deeper tissues of the body. This is why so many students are finding
Yin Yoga to be the perfect compliment and balance to their more active, yang practices.
Ying Yoga is suitable for almost all levels of students.Yin Yoga is a perfect complement to the dynamic and muscular (yang) styles of yoga that emphasize internal heat, and the lengthening and contracting of our muscles.
Yin Yoga BenefitsYin Yoga is performed to regulate the flow of energy in the body. This energy is called "chi" and when its flow in the body is strong, a person is healthy. Yin yoga improves the body in a variety of ways. These may include:
- Quiets the mind
- Trains the mind to stay calm and quiet in the face of internal and external stresses
- Improves and balances flow of life force energy (chi, qi, prana) through the connective tissues/meridian tissues of the body
- Awakens the chakras
- Enhances and deepens meditation practice
- Brings emotional balance to body, mind, and spirit
- Improves concentration
- Decreases stress levels
- Stimulates the movement of life force through the connective tissues
- Creates therapeutic stress on the joints
- Develops and balances hyaluronic acid levels in the body - Hyaluronic acid cushions and lubricates joints
- Trains and develops parasympathetic nervous system (digestion and energy conservation)
- Pumps and circulates fluid in and out of the spine, the only way to fully re-inflate the discs in the spine
- Reverses the aging process
- Improves organ health
- Lowers blood pressure
- Improves strength
- Deeper relaxation
- Greater stamina
- Improves pain threshold
- Improves balance
- Improves practice of yang yoga
This type of yoga may be beneficial to a variety of people. These people may be experienced or beginners of yoga. Anyone needed greater concentration, improved flexibility, improved health and well being may benefit from Yin Yoga. Yin Yoga may also help those attending drug rehab, eating disorder treatment, or seeking pain and trauma recovery.
Yin Yoga Asanas Yin yoga postures gently stretch and rehabilitate
the connective tissues that form our joints, allowing us to maintain
and restore joint flexibility Basic Yin Yoga Asanas include:
- Butterfly
- Caterpillar
- Deer
- Dragonfly
- Frog
- Happy baby
- Lying twists
- Sphinx and seal
- Swan
- Toe squat
Yin Yoga References and Related Links
- Yin Yoga: Outline of a quiet practice by Paul Grilley
- Energy Medicine in Therapeutics and Human Performance by James Oschman
- Awakening the Chakras by Dr. Hiroshi Motoyama
About the Author
Jeff Behar, MS, MBA
Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, weight loss, nutrition, anti aging and alternative medicine. Jeff Behar's work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, fitness, and weight loss websites.
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