If you’re looking for a different kind of yoga mat experience, you might want to try yin yoga. Unlike the fast-paced flow of Strength or vinyasa yogaYin is all about slowing down, taking deep breaths, and staying in poses for much longer than you’re used to.
You can think of yin yoga as a passive type of practice, he says Brandt PasalaquaFounder, Director and Principal Educator at Deep breathing yoga therapy. The goal is to hold each pose, or asana, for three to five minutes—sometimes longer. Extended time in poses helps connective tissue tightening In your body, he says, are like ligaments, fascia, tendons, and joints.
Yin yoga is about getting into the nooks and crannies of your body, which is why it focuses on bending poses that work your joints through their full range of motion, such as the spine, sacrum, hips, pelvis, or knees, says Pasalqua. Includes model class The basic element moves like a child’s posefrog butterfly pigeon Basically all files Best deep and stretchy asanas You can perform it while sitting or lying down.
There is, too The Meditative Side of Yin Yoga. “You can expect to learn how to establish Deep inhale and exhale While practicing these poses, “Tell Bustle. You can even do a guided meditation, which involves narrowing your focus to the present moment or one thing or task, and experiencing it all. It sounds relaxing, right?”
Below, instructors break down everything you need to know about yoga and its benefits.
What is a yoga class like yin
Whether you take a yin yoga class in person or online, you should go to it knowing that you are about to hold each pose for what you will feel like forever. according to Kate LombardoDirector of Yoga at YogaRenew Teacher TrainingYou’ll spend some time getting ready to hold the poses before slowly moving through each one.
By giving yourself time to settle into each position, it allows you to take full advantage and release each pose Layers of tension in your bodyBustle, she says. Although you will likely feel relaxed once you begin to relax, don’t be surprised if you feel jittery or stiff at first. “These are comfortable poses, but at the same time very attractive, so you may find yourself struggling to hold them the first couple of times,” Lombardo says.
Yin yoga teachers often recommend a brace, Lombard adds, as a yoga block Or a blanket, so that they are easy to find and keep in a comfortable position. Put a block or towel in the right place and you’ll be able to release a little deeper into the stretch – and you’ll feel much better doing that.
Besides the above poses, Lombardo says you can also do a recumbent butterfly pose, fish supported pose, dragonfly pose, saddle pose, caterpillar pose, and Legs up the wall exercise. And of course, you will too SavasanaAs you say, aka corpse pose where you rest completely on your back to enjoy this practice. Depending on your teacher, you may also be guided through guided meditation as you move along, as well as plenty of deep breathing.
yin yoga benefits
One of the important things yin yoga benefits It is the way Effectively stretches connective tissue, which are prone to hardening. “By holding on to deeper stretches, you can actually strengthen these tissues,” Pasalquah says. “this is Improves flexibility and reduces sorenessPain and stiffness in your joints.
By breathing deeply during your practice, you can also Stimulates blood flow and improves circulation, says Pasalaqua. This is another reason why you are more likely to leave class with less aches and pains, which is why it is a recommended form of yoga for those with arthritis, lower back painAnd sciatica and other similar cases.
Of course, it’s easy to see how the low, slow and meditative nature of Yin Yoga would make it amazing stress relieverPassalacqua notes. This type of yoga in particular is known for its Reduce stress, anxiety and even depression, He says. Another advantage is the enhancement of mental stability that comes from standing for an extended period of time.
“This practice gives you the tendency to freak out rather than hold back, and helps you learn to breathe through until you find a sense of relief on the other side,” Lombardo says. “It is an example that all moments, no matter how challenging they may be, are temporary and that you have the ability to face whatever comes your way.”
Who Should Try Yin Yoga?
“Those who seek a slower-paced, more relaxing type of yoga to help them release stress will find yin yoga particularly attractive,” says Pasalqua. It’s also a great complement to fast-paced “yang” styles of yoga, such as Ashtanga, Vinyasa and power yogaIf you’re looking to switch things up during your workout week.
How often should you practice Yin Yoga?
To get the most out of yin yoga, Passalacqua recommends practicing it anywhere from once a week to once a day, depending on your needs. “You always want to be careful about overdoing any kind of exercise or stretching,” he says. “But because it’s a slow, relaxing style of yoga, it may be easier and safer to incorporate it on a more frequent basis.”
Referred studies:
Berruta, L (2016). Effect of stretching on resolving inflammation in connected tissues. Journal of Cellular PhysiologyAnd the 231[7)1621https://doiorg/101002/jcp25263[7)،1621https://doiorg/101002/jcp25263
Daukantaitė, D. (2018). Five-week yoga-based interventions reduced plasma adrenomedulin and increased mental health in stressed adults: a randomized controlled trial. One Plus. doi: 10.1371/journal.pone.0200518.
Russo, M. A. (2017). Physiological effects of slow breathing on a healthy person. sameAnd the 13(4), 298-309. https://doi.org/10.1183/20734735.009817
Woodyard, C (2011). Exploring the therapeutic effects of yoga and its ability to improve quality of life. Int Yoga. doi: 10.4103/0973-6131.85485.
Sources:
Brandt PasalaquaFounder, Director, and Principal Educator at Deep breathing yoga therapy
Kate LombardoDirector of Yoga at YogaRenew Teacher Training
