Yin Yoga is one of the forms of yoga, which is believed to have originated from Chinese Medicine. It does have similarities with the system, and is much loved and revered in China. However, if you trace its lineage, you will find its roots in Classical Hatha Yoga many centuries ago. The yogic journey may get a bit tough for all those who have to be within family boundaries. And that is how Yin Yoga was tweaked a bit to suit modern lives. In Yin yoga poses, you feel relaxed while doing yoga. You can hold any position for 5-10 minutes in the practice. The ultimate aim is to create a lot of heat that reaches down to the deep-seated connective tissues of the body.
If you are leading a fast-paced life, then you can make Yin yoga a part of your fitness practices. This slow and gentle form of yoga will help you to alleviate muscle stress and tension. You can call this form a meditative form, in which you have to stay calm and quiet after taking a certain form.
Who Should Do Yin Yoga Poses?
You are the ideal candidate for this passive form, if you want to reflect upon your life or something else in general. This is suitable for people who are new to yoga, or have recently overcome some kind of physical trauma. You may also practice yin yoga poses, if you had a recent surgery. It affects the parasympathetic nervous system in the body.
Now that you know who can do it, if you are a candidate for such practices, start now. Get ready to get the therapeutic benefits today. You just need to keep in mind that yin yoga needs some support from props. You have to exert minimal pressure on the muscles of the body. Blocks, bolsters, straps, and cushions can help you to provide support for the practice.
Principles of Yin Yoga Practice
You should keep a few principles in mind, while practicing Yin Yoga. They are:
- You have to hold poses for a long time, so that the Prana flows well and reaches the connective tissues.
- There is nothing as a perfect pose. You can strive for better alignment. But what you can accomplish on your initial tries is good enough.
- Always remember, that every human body and skeletal system is different. So, you should not put excess stress and put the tissues into tension. It can cause more harm than good, due to the same.
The best part about Yin Yoga is that you can practice it daily. There is less involvement of the muscles, so there are fewer chances of injuries as well. One session of 90 minutes duration is good enough. You can practice Yin Yoga poses ideally in the afternoon or evening, when the body has warmed up a bit. It is better for flexibility.
Yin Yoga Poses For Relaxation and Revitalization
Here are a few asanas or poses that you need to practice as a part of Yin Yoga. They are listed herein.
- Balasana or Child Pose – It is one of the preliminary and simplest poses, which you can practice today. This is a forward bend or asana, in which you get to release a lot of tension from the body. You can actually give a good stretch to the hips, thighs, and your spine. You will also feel more grounded, after doing this pose. There are a few steps that, if followed, will give you the ultimate benefits.
- You have to begin in the Vajrasana or Thunderbolt pose.
- Slowly raise the hands and take them forward in a circular motion, to touch the ground ahead of you.
- Slowly lower the torso simultaneously. You have to ensure to lengthen the spinal cord for maximum efficacy.
- Breathe deeply throughout the practice. You should hold the pose for 5-10 minutes.
Do keep in mind that you can use a folded blanket or a cushion under your forehead, chest, and hips, for added support.
- Legs-Up-On-The-Wall Pose or Viparita Karani Asana – This is one of the top, yin yoga poses, that boosts circulation and also provides a lot of relaxation. You can even do the pose in bed. Here are a few steps to achieve the final posture.
- You have to sit with your sides to the wall.
- Swing both the legs upwards towards the surface of the wall, and then turn to lie down in supine position.
- Your hips have to lie close to the wall, and may even touch it.
- You can place the hands beside the torso, or lift them upwards. Better still, you can keep them crossed on the chest.
- You have to hold the pose for 10-15 minutes.
You can keep a blanket or a cushion under the hips, for some added support.
- Butterfly Pose – This is another one of those Yin yoga poses, which will help you to open up the hip joints and groin area.
- You can start from the seated position, wherein you have to bring the soles of both the feet in contact with one another. You have to slide them away from your pelvis, toward the front.
- You can fold toward the forward side, and round the back a bit, just like in the Cat-Cow pose.
- You can keep both the hands on your feet, or on the floor.
- Hang the head downward, toward the heels. You do not need to touch the same to the feet, but keep it still.
- You can hold the pose for 5-10 minutes.
- Savasana or Corpse Pose – This is the final part of the Yin Yoga cycle. In this, you need to move into a state of conscious awareness. Just lie down on the mat, with the legs stretched forward. You can keep a distance of 10-15 cm between the feet. Breathe deeply, while you are in the pose and think about the relaxation you are providing to the entire body. It will help you to go into a sleep-like state, wherein you get all the benefits. However, you cannot fall asleep, as the entire goal of the asana will prove futile.
Rules To Keep In Mind For Yin Yoga Poses
You should try to keep a gap of 30 seconds between each yin pose, while moving as naturally as possible out of the poses. It will be best to lie down on your back or on the stomach between each pose for at least 30 seconds to allow your chi or ‘Prana’ to move freely. Breathe through your nose during the practice and try to keep your body at rest. You should also remember that the human body will always try to heal itself naturally. These poses are a supportive stance that you will be taking. Stay hydrated so that the tissues get adequate nourishment and can regain its lost flexibility.
You can head to Bali Yoga Retreats to learn, practice and master Yin Yoga today.
