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YIN YOGA EXPLAINED
The Practice Of Yin Yoga
Generally speaking, yang styles of yoga (like Iyengar, Ashtanga, and vinyasa) emphasize rhythmic and repetitive contraction of muscles. These styles focus on moving the body through dynamic flows that stimulate, stretch, and strengthen the muscles and their fascia (connective tissues).
YIN YOGA on the other hand emphasizes passive, static postures, held for long periods of time, with muscles in a relaxed state.
This way, the dense connective tissues in and around the muscles and joints are stimulated, somewhat stretched, and ultimately strengthened. Yin Yoga is meant to complement and supplement one’s musculature exercise practice.
The three main components of any posture in yin yoga are:
EDGE - come to your first edge of sensation.
STILLNESS - resolve to be still in each posture, of mind and body.
TIME - Hold for time. Usually anywhere between 3-5 minutes per pose.
Here are some of the many benefits of Yin Yoga:
• Increased flexibility.
• Improved range of motion.
• Ease of aches and pains.
• Improved posture.
• Speeds up recovery.
• Reduced injury
• Improved focus and concentration.
• Reduced anxiety.
• Relieves stress.
• Calms the mind.
• Promotes relaxation and restorative sleep.
In most Yin yoga classes, props like blocks and cushions are used to facilitate each pose.
YIN YOGA AND TRADITIONAL CHINESE MEDICINE (TCM)
Needle-less Accupuncture
Qi and the Meridians of the Body
In Chinese systems of health, meridians are said to be channels throughout the body that direct the flow of Qi (energy) through an interconnected network that forms a complete energetic circuit. The physical postures of Yin work specifically with these channels to improve health and wellbeing. Each meridian is associated with a different internal organ, therefore the health of each organ is affected by the way one’s Qi flows. According to TCM philosophies, there is no difference between our physical and emotional health – they are interconnected. Hence the health of the organs has a direct impact on our emotions, and vice versa. (more here)
Yin Yoga and Its Effect on Qi
Acupuncture points, located on the Meridians, are very effective at influencing the flow of Qi. Many of the most important acupuncture points are located at joints where the body, energy, and Meridians are all in transition—which is key when it comes to Yin Yoga. The joints are junctures of change, communication centers where signals are ideally transmitted smoothly. But those signals could get crossed or overloaded, like a traffic jam during rush hour. When this happens, there may be pain, swelling, or inflammation in the joint—a local block in communication that affects other parts of the body. The organs depend on the smooth flow of Qi in order to function optimally. If stagnation at the joints persists, the organs may not receive proper nourishment, affecting the entire body. (1)
YIN YOGA AND MINDFULNESS MEDITATION
Yin and Mindfulness - the perfect pair
What is Mindfulness?
Mindfulness can be simply described as "bringing your attention to the present moment and noticing thoughts without judgement".(1)
When most people hear the word meditation, they often think of transcendental meditation or similar practices used to evoke the relaxation response. These practices can give rise to very deep states of calmness and stability of attention. They are known as the concentration, or "one-pointed," type of meditation--what Buddhists call shamatha practice.
Mindfulness is the other major classification of meditation practices, known as vipassana, or insight meditation. In the practice of mindfulness, you begin by focusing on the breath to cultivate calmness and stability, but then you move beyond that by introducing a wider scope to the observing, as well as an element of inquiry. You simply note any thoughts as they occur as "thinking"—intentionally but non-judgmentally—moment by moment, as the events come in the field of your awareness.
It is a silent witnessing of thoughts, which gives us space to see our thoughts as just thoughts, stories we tell ourselves, and not necessarily truth.
Using Yin Yoga to Calm and Strengthen the Mind
We can use the longer held poses of Yin Yoga to cultivate awareness of our busy mind using Mindfulness Meditation during each pose. Therefore, within each pose, we are building new neural pathways rather than going down the well worn rut of incessant planning, thinking and ruminating.
Mindfulness Meditation practiced consistently can strengthen the mind as well as activate the PNS.