To have a healthy range of motion around our joints, we also need to stretch the deep connective tissue and our joints. To explain further, if you practice only dynamic forms of exercise you can gain muscle strength, but not necessarily a wider range of motion. That is why, if you don’t practice a few days, you see a big decline in flexibility and strength. Muscles are yang tissues they are quick to warm up and stretch but also quick to cool down and rebound. In these active yoga styles, the muscles receive the main load and stretch. Indeed Yin Yoga might seem a little boring to some, as it does not require the dynamic movement as found in more active styles such as Hatha Yoga and Vinyasa Yoga. What is the purpose of Yin Yoga sequences? When we take long, slow, and deep breaths we allow our body to relax, enabling us to be in a pose for a longer duration of time. The emphasis is on relaxed belly breathing. It is also very important to breathe correctly during a Yin Yoga sequence of asanas. As the poses are to be held for a longer duration, the use of props like cushions and bolsters is essential. Importantly, In Yin Yoga sequences the use of muscles is kept to a minimum. It's such a relief that you can learn how to use and practice a Yin Yoga sequence to complement your yang yoga practice. ![]() When stretched regularly, a Yin Yoga sequence can increase the overall flexibility, circulation, and range of motion of the joints and fascia. Our yin tissues are less vascular (supplied with blood) and less elastic, and therefore need more time to stretch. Yin tissues are deeper tissues such as the tendons, fascia, ligaments, and the other connective tissues of the body. These are fundamental terms associated with Chinese philosophy of complementary forces. These Yin Yoga asanas stretch what we call the yin tissues. (After all, the more your bones are supported, the more your muscles can release.) Blocks can be used under your knees in a forward fold, for instance, while a bolster or rolled-up blanket can be placed under your seat during butterfly to ease tight hips.A Yin Yoga sequence is basically a series of passive yoga poses held anywhere between three to 10 minutes. Another good rule of thumb for deep breathing in a restorative yoga flow is to make your exhales twice as long as your inhales.Īnother tip: Yin yoga is also a great place to make use of props for added support or lengthening. In yin, you’ll breathe from your diaphragm-with every inhale, feel your belly and ribs expand and with every exhale, pull your navel into your spine. However, you should never stretch to the point of pain.īreath is an important component of yin yoga, too, because it gives you something to focus on in the more difficult and uncomfortable postures. You want to push yourself to a point where you feel a deep sensation (known in yogi terms as “comfortable discomfort”) that helps stretch your fascia and ligaments. Avoid fidgeting or moving around as best as you can in order to release fully into the posture. ![]() While you’re in each pose, work to find stillness. Think: butterfly pose, seated forward fold, or frog pose. As for the poses themselves, many yin yoga postures are seated or reclined poses, since they require your muscles to be fully relaxed. The key is holding each pose for an extended length of time, typically for two to five minutes (or even longer!). A yin practitioner is trying to access the deeper tissues, and many of the postures focus on areas that encompass a joint (such as the hips, sacrum, and spine, to name a few).īecause yin yoga is practiced in a non-heated room, it’s easy to do anywhere, anytime. Here, the goal isn’t to move through postures freely-postures could be held for three to five minutes, or even 20 minutes at a time. By holding the various poses, a yin yoga sequence can help restore the healthy flow of Qi in our bodies. "A yin yoga sequence has a very similar effect on our energies as an acupuncture treatment," yin yoga instructor Stefanie Arend previously tells mbg. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely. The practice of yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of Qi (energy) that run through our bodies. Because you’re holding poses for a longer period of time than you would in other traditional types of yoga, yin yoga helps you stretch and lengthen those rarely-used tissues while also teaching you how to breathe through discomfort and sit with your thoughts. It’s slower and more meditative, giving you space to turn inward and tune into both your mind and the physical sensations of your body. While “yang” yoga focuses on your muscles, yin yoga targets your deep connective tissues, like your fascia, ligaments, and joints.
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