Yin yoga is a slow style of yoga in which we hold the asanas for a longer time, like three to five minutes. Our Yoga course in Rishikesh includesa couple of practise sessions of this yoga form which primarily works on activating the idanadi, also called as Yin energy.
This yoga style works by releasing tension as well as removing tightness in the connective tissues, particularly the ligaments, fascia and tendons which can be experienced in Rishikesh Ashtanga Yoga school
Yinyoga works on the concept of yin and yang. Yin and Yang are two concepts that are opposite to each other but they complement each other by nature.
Yin is the fixed, immovable as well as hidden aspect of things while Yang is the changing, moving as well as manifesting aspect. In our body, the rigid connective tissues like tendons, ligaments, fascia, etc. are “Yin”. While the flexible as well as movable muscles and blood are “yang”.
Unlike other yoga styles, which primarily focus on strengthening and stretching the muscles, This yin yang yoga style targets the body’s deep connective tissues, which maintain joint flexibility and mobility.
In this practice we hold the postures for long, hence, postures are generally supported by props such as blankets, blocks or bolsters etc.
Yin yoga is particularly beneficial for those people who spend a lot of time sitting or standing in one position. It removes tension in the hips, lower back and legs.
This is also beneficial for athletes who want to improve their range of motion as well as reduce the risk of injury. Also, the people who are recovering from injuries or chronic pain get the good benefit of it.
Origin And History:
The yin yoga originates from the Taoist tradition of ancient China. There is a concept of Yin and Yang in Taoist tradition. Yin represents the passive, dark, still, cool, and receptive aspects of nature.
It is linked with the moon, night, femininity and the earth. while Yang shows the light, active, hot, and dynamic qualities. It is linked to the sun, daytime, masculinity as well as the heavens.
In the 1970s, Paulie Zink, the Taoist yoga and martial arts expert, developed this style of yoga. A traditional yoga practice primarily focuses on dynamic movements as well as muscular engagement, while the yin yang yoga has a complementary approach. This approach targets the joints as well as deep connective tissues in the body.
Then in the 1980s, one of Paulie Zink’s students, Paul Grilley, explored the variations in individual skeletal structures during his study and so he further developed the concept of Yin yoga.
He gave the utmost importance to the appropriate alignment for the unique body of every person. He particularly focused on holding the poses for longer durations (usually three to five minutes). It facilitates the release of deep connective tissues, such as ligaments, tendons as well as fascia.
Apart from that Paulie Zink’s another student Sarah Powers also played a significant role in popularising this yoga form.
Powers integrated elements of Buddhist meditation, mindfulness, as well as the meridian theory of Traditional Chinese Medicine into the practice.
Today, most yoga teachers started teaching this yoga form. There are many yin yoga courses available, one of them is yin yoga instructor course.
Also Read: Benefits of 200-hour yoga ttc
Benefits of Yin Yoga:
This yoga form gives different health benefits. Below are some of the key benefits:
- 1. Improving Joint Health and Flexibility: This Yoga stretches tight muscles and connective tissues that gives overall flexibility. It also makes the joints lubricated as well as healthier.
- 2. Stress Relief: because Yin yang Yoga is a slow form of yoga, so it is excellent for meditation, this way it reduces mental stress. Also, holding poses for a longer time improves blood flow and its circulation throughout the body.
- 3. Relaxing Mind And Mental Clarity: This form of Yoga, being slow and gentle, promotes a state of mind in which the mind goes into deep relaxation. Therefore, it promotes better sleep patterns and overallwell being. It also provides mindfulness as well as mental clarity.
- 4. Increasing Body Awareness, Harmony and Balance: This Yoga gives a deeper connection to the body, which not only develops a harmony in the body’s Yin and Yang energies but gives self awareness and mindfulness in daily life also
Common Yin Yoga Postures
- SalambaBhujangasana (Sphinx Pose): It is a gentle backbend pose. This pose stretches the spine and chest as well as strengthens the spine.
- BaddhaKonasana (Butterfly Pose):It gently opens the hip as well as stretches the inner thighs and lower back. This yoga posture gives flexibility and relieves tightness.
- UtthanPristhasana (Dragon Pose or Lizard Pose): This is a yoga pose that works on hamstrings, hips and groin. It strengthens the legs, Improves Posture as well as relieves lower back pain,
- Gomukhasana (Cow-Face-Pose): In Yin yoga, this pose is called “Shoelace Pose”. The main focus of this yoga posture is on the lower body. This yoga gives better posture, flexibility as well as stimulates digestive organs.
- Eka Pada Rajakapotasana (One-Legged King Pigeon Pose):This is a deep hip opening pose. It strengthens the glutes, thighs as well as hip flexors. It removes lower back tension as well as gives relief from sciatica pain.
- Balasana (Child’s Pose): It is a resting pose in yoga which can be used for relaxing between other yoga sequence practices. This posture calms the nervous system, improves digestion as well as relieves the tension in the neck and shoulder area.
- Paschimottanasana (Seated Forward Bend or Caterpillar Pose): The main focus of this pose is stretching the hamstrings and the spine. This posture provides a deep stretch to the entire back of the body, including the spine, hamstrings, calves and hamstrings.
- Ardha BaddhaKonasana (Half Butterfly Pose): This is a seated yoga pose that focuses on the groins, inner thighs as well as knees. It improves posture, relieves sciatica pain as well as prepares the body for childbirth by opening the pelvic area and strengthens the muscles around it.
- Anahatasana (Melting-Heart-Pose): It is a gentle yoga posture which is also known as Extended Puppy Pose. It combines both backbend and forward bend. This pose stretches the spine as well as shoulders and chest muscles. It relieves tension in the upper back, improves lung capacity etc.
- Agnistambhasana (Square Pose or Fire Log Pose): It is also a seated hip opener pose that targets the groins and hips. It improves Sciatica Pain as well as body posture. Gives mobility and flexibility.
Practise of Yin Yoga:
If you are planning to try this yoga style, there are some principles such as moving slowly and gently into and out of the pose, trying to maintain the appropriate intensity, remaining stable without changing position, getting out the pose slowly and gradually etc. However, below are a few points to keep in mind:
- Slow and Gentle Start: This yoga style is a gentle practice, however, it can be difficult if you are not used to holding yoga poses for an extended period of time. Hence, start practice with just a few postures and gradually build up your practice.
- Use props: You should use props such as blocks, blankets and bolsters that will support your body in postures. Proper use of props make the practice more comfortable.
Maintain the pose for at least three minutes:Holding poses for an extended period of time differs Yin yoga from other yoga styles. holding every pose for
- at least three minutes is necessary in this yoga form. Gradually increase the posture holding time period.
- Breathe deeply: Deep breathing is also an essential part of this yoga form. Maintain slow as well as deep breaths throughout the practice session.
- Pay attention to your body: The practice of this form of yoga should never be painful or uncomfortable. If you seem any posture too intense, just back off or come out of the pose altogether.
A General Yin yoga class:
A class of this yoga style generally offers a well structured series of long-held floor poses that mainly works on the lower body such as lower spine, hips, pelvis as well as inner thighs.
These areas are full of connective tissues. Yin poses are held for three to five minutes or more. Yin yoga is almost a complete passive yoga style. While practising the Yin asanas, the muscles are kept in a relaxed position. It is necessary in order to avoid muscle spasms which can take place while engaging muscles in the same position for a long period of time.
There are many yoga ashrams such as Rishikesh Ashtanga Yoga School in Rishikesh which offers yin yoga programs or Yoga Teacher Training in India that includes Yin Yoga as couple of sessions to relax the body from intense excercises. For more information, you can contact the Rishikesh Ashtanga Yoga School in Rishikesh.