That calm you feel after a yin class is very real-studies have found yin yoga to have a significant impact on lowering stress and anxiety and reducing the risk of depression1. If you have health conditions, like heart conditions or heat intolerance, you may not want to try Bikram yoga. You will want to drink a lot of water to stay hydrated if you try Bikram yoga. So, if you want to exercise your heart, supplement it with jogging or running. But that doesn’t make it any less of a workout-give it a try the next time you’re in an exercise rut to experience its many physical and mental health benefits for yourself. Whether you’re a new yogi or a seasoned practitioner, it’s likely you’ve been mystified by the term "Yin" yoga, and I totally get why! Whether you’re lying on the stomach, back or side, find a resting pose that is sustainable for you and rest your body for at least five minutes. Just like with traditional Corpse Pose, lay on your back and allow yourself to relax completely into the pose without falling asleep.
The practice of holding a pose for an extended period teaches you to sit with and observe uncomfortable emotions, thoughts, or physical sensations as they arise. This includes paying attention to your breath, thoughts, and body sensations. According to Greenspoon, "Yin yoga benefits people who have experienced trauma or burnout by providing a safe space to reconnect to the sensations in the body without being overwhelmed by them. It’s also great for people who have health concerns or injuries that require low intensity activities. This helps to clear the mind of these often unconscious emotions, and thus gives your system an opportunity to work through the blockages those emotions have caused in the body. This selection will suffice to work all the yin areas of the body typically targeted in a yin yoga practice. With its emphasis on deep stretching, a yin yoga practice can be a helpful complement to anyone who engages in intense physical activity, whether you're a competitive athlete or work a job that requires heavy physical labor.
Let go of all muscular activity, effort, and doing and simply be for 5-10 minutes. Slide your left knee back slightly and let your hips sink and glide forward until you feel a mild stretch in the front of the right hip. This passive type of back bend posture is probably the only one in yoga where you are allowed to let your shoulders rise towards your ears. If your lower back is rounding, sit on a bolster or folded blanket. Cushion your knees with a blanket and bring the right foot forward in between the hands with the knee on top of the ankle. You may place a cushion or bolster under your forehead, chest, or hips. Another tip: Yin yoga is also a great place to make use of props for added support or lengthening. Another good rule of thumb for deep breathing in a restorative yoga flow is to make your exhales twice as long as your inhales. It is similar to a deep low lunge. In yoga, meditation and deep breathing are emphasized, while breathing in Pilates usually consists of breathing through the nose and mouth. In yin yoga, you hold each pose for 3 to 10 minutes, allowing the deeper, less flexible tissues in your body the time to stretch.
Breathe through your nose as naturally as you can the entire time to ensure the body stays in a restful state. Yin Yoga is slow-paced style of yoga as exercise, incorporating principles of traditional Chinese medicine, with asanas that are held for longer periods of time than in other styles. As for the poses themselves, many yin yoga postures are seated or reclined poses, since they require your muscles to be fully relaxed. Research indicates that yin yoga may help develop mindfulness while reducing stress, anxiety, and depression. Yin yoga uses gentle, relaxing postures to alleviate tension, enhance breath awareness, and develop mindfulness. Elastic fascia and mobile joints lead to better flexibility, which is one of the key benefits to a regular yin yoga practice. Because fascia needs at least 120 seconds of sustained stretching to actually affect its elasticity, yin is one of the most effective ways at improving your flexibility and releasing tension in tight spots thanks to its long holds.