Yin Yoga Sleeping Swan Pose Sleeping swan creates rotation in the front leg and it also targets the hip flexors and quads. After a deep, long-held hip opener, it may feel like we will never be able to walk again – but be assured the fragility will pass. Yin is becoming an increasingly popular practice in a yoga world of predominantly yang styles. About the author. Ensure that you are warm enough by turning on a heater, putting a blanket over your yoga mat, and wearing cozy layers (especially socks and a wool hat). The deep stretches in yin work to release pain and tension in the fascia by holding passive postures for an extended period of … This is why I have decided to offer you 5 restorative yin yoga poses. What that means is that even in our frantic activity—emailing, texting, driving from A to B, and eating a quick meal over our computer or steering wheel—the body is essentially holding one pose. Then pick 3-5 of poses to complete, 5 minutes each. Sometimes, however, a movement in the opposite direction will help. Yin yoga is a complementary practice to the muscle- and blood-focused approaches of most other styles of yoga and is intended to deepen the flexibility and elasticity of connective tissues like fascia. Contraindications should always be checked out before trying a posture for the first time. A yin yoga dragonfly pose targets the backs of the thighs (hamstrings), hips, inner groin, and inner knees. Yin consists of floor-based postures … The ones shown here are the names more commonly used but they are not universal. These seven Yin Yoga positions target the ten myofascial groups in the legs and torso as well as the fourteen skeletal segments of the body. We learn what it will be like when we are ninety years old! There are guidelines offered, which you should completely ignore if they are not appropriate for you. You will hold most poses for three to five minutes each. Below is a link to a pdf file. Click here to download your free poster, Merci! Keep your head looking straight up or gaze over your right shoulder. As David Williams [1] helpfully advises, “The real yoga is what you can’t see.”, For several of the postures, videos descriptions are also available. Paul states in his book, “The more yin your practice the less variety is needed and the emphasis is placed on a few basic postures.” The next section will list over two dozen Yin Yoga asanas. Laugh – cry even. This allows you to melt into the poses and feel the benefits deeper within you. In Paul Grilley’s book Yin Yoga, he lists eighteen yin poses, along with five yang poses to be used in between the yin poses. Wide-Leg Standing Forward Fold. This pose also targets urinary bladder meridians, kidneys, spleen, and liver. The sense of relief is to be expected, and even enjoyed. Breath is an important component of yin yoga, too, because it gives you something to focus on in the more difficult and uncomfortable postures. In a yang pose, we engage the muscles and stretch them. These primary poses target the legs including the hamstrings, glutes, adductors, hips: quadriceps/flexors, for the torso, rectus abdominis, obliques, thoracolumbar group, quadratus lumborum and upper body muscles. In simple words, Yin Yoga is a new yoga style where certain passive yoga poses are held for a longer duration of time. You can slide this sequence in before or after a yoga class, or even at home at the end of the day while watching television. Remember, not all poses are for every body; know and respect your limits. I will always choose half saddle over full saddle if it is offered in a practice. They are yin postures. This version of a forward fold is especially relaxing for a yin yoga … A typical yin yoga class only includes a few poses that you hold for an extended period. They are: Dog and Dragon. Yin Yoga postures stimulate the connective tissue to balance the body’s energy by tonifying or unblocking your Qi. Yin Yoga Asanas. Part One: The Philosophy and Physiology of Yin Yoga, A picture of the pose (and often a couple of videos), Contra-indications (reasons for avoiding the pose), Alternatives and Options (sometimes with pictures), Meridians and Organs affected by the posture, For some asanas, a short video clip describing the use of props. Practice these quick Yin Yoga poses a few times throughout your week, and you’ll feel like you’ve found a new set of feet! 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. There will be even fewer if you are doing two sides or other variations in each posture. It also activates the Kidney, Urinary Bladder, Liver, and Spleen meridians. Yes, despite some myths to the contrary, you are allowed to enjoy your practice! Masha is a dedicated yoga student and member of the EkhartYoga team. Yin Yoga is a slow-paced style of yoga as exercise, incorporating principles of traditional Chinese medicine, with asanas (postures) that are held for longer periods of time than in other styles. In the yin practice, we relax the muscles; we aim our intention into the joints and the deep tissues wrapping them, not the more superficial tissues of the muscles or skin. Most Yin poses have different names to the traditional hatha yoga names. Combine this knowledge with the information provided on the affected joints, meridians and organs to structure your flow. Half Saddle I love Half Saddle. Where two names are common, both names are given, but we have not attempted to be exhaustive. Yin Yoga specifically works to deeply penetrate the connective tissues in your body, releasing physical and energetic blocks. As the name suggests, Yin yoga is a quieter, more introspective practice. It’s also great for increasing mobility, circulation, and regulating energy flow throughout your body, as many of these poses target energy channels and meridians in a … In this section we are going to explore a couple of dozen asanas (an exact count depends upon whether or not one wishes to include variations and options). You will find some suggestions offered in the alternatives and options. I'm sure you are thinking right now about your favourites. For practitioners with injuries or recovering from injuries we have highlighted the areas to avoid, and also included helpful tips for propping, the time each pose needs to be held and how to release the Yin yoga pose. However, these students will notice that the name is different in the yin tradition – this is deliberate. 5 min. We gain a new respect for our grandmother, and what she is going through, and we resolve to put off that inevitable day of decrepitude as long as possible. It also works well on the lower spine especially the lower spine. Smile when you come out of the pose! (Chinese medicine’s acupuncture practice does the same by selecting specific points on Meridians to balance energy excesses or deficiencies.) There is no consensus in the world of yoga on naming asanas. From a seated position a forward fold, a side bend or a twist can be practiced. Even in the yang tradition you will come across different names for the same postures and different postures sharing the same names. When coming out of a pose there will be a natural sense of fragility – we have been deliberately pulling the body apart and holding it apart. 4 yin yoga poses for shoulders. Yin Yoga is a practice … If you have tight hip flexors (and let’s face it – who doesn’t?) Allow me to indulge and share with you my personal three favourite yin yoga postures and why I love them so much. If you want to put some of these Yin Yoga postures into a yoga sequence it would be very simple to do. Straddle (dragonfly) From a sitting position, spread your legs apart until they won’t go any further. Those postures are meant to be held for a long period of time. In a good yin yoga class, the class length will be anywhere from 75 to 90 minutes or more. For more details on each pose, simply click on the photo of the corresponding pose. Yin is a type of yoga that targets the deep muscle tissues of the body called fascia where trigger points (or knots) can form when you’re stressed. If you are planning to hold each pose for five minutes, and if you allow a one-minute rest between postures, a five-minute meditation at the beginning of the practice, and a five-minute Shavasana at the end, in a ninety-minute class you will have time for only thirteen poses. The yin pose of Swan looks identical to the yang pose of Pigeon, but in Pigeon, as in most yang poses, the muscles are the targets. Home YinSights Yin Yoga Asanas. We are chronically static as a culture, even in our hyperactivity. This is also true in the yin tradition; different names abound. While some poses may seem similar to what you may practice in a vinyasa class, the practice of Yin Yoga postures is very different. Choose another posture that is more appropriate for you. Shoelace, Saddle, Caterpillar, , Dragonfly, Twist, Dragon and Dog. Yin yoga is excellent for reducing stress and providing restoration for the body as well as the mind. Learn the energetic aspects of Yin Yoga in this 30 hour online course, with José de Groot on the EkhartYoga Academy. While the practice of Yin Yoga as a whole has many benefits, each pose has specific benefits as well. The benefits listed in the following asana descriptions are not exhaustive, but they will provide a guideline to help you to choose when to add a particular asana to your practice. Sign up today for our newsletter and receive our Free Yin Yoga Poster / Inscrivez-vous dès aujourd'hui à notre newsletter et recevez notre affiche gratuite de Yin Yoga, Thank you! This clip is extracted from a much longer, more complete video called Using Props in Yin Yoga. Almost all yin poses are variations of these five archetypes. Each description follows a standard outline, which includes: The picture of the asana will provide an example of the posture: sometimes a picture is worth a thousand words, but please remember that every body is different. Bring your hands under your shoulders and push up to hands and knees. Many yin yoga poses have their yang counterparts, meaning they look similar to poses performed in more active styles of yoga. If you wish to arrange your practice time around a particular area of the body or a particular organ that needs stimulation, the advice here may be useful. Butterfly. Practiced consistently, yin yoga may offer increased mobility to joints. There are seven main positions in Yin Yoga that can be called archetypes; from these seven postures follows a multitude of variations. Conditions for calm include warmth, comfort, dark, and quiet. Yin Yoga was originally introduced by Paulie Zink. Cliquez ici pour télécharger votre affiche gratuite, Yin Yoga Teacher Training in Asia and Europe. There is not a great need for a lot of postures in the Yin Yoga practice. Yin yoga poses are held much longer than in other classes. One of the benefits of Yin Yoga is this experience of coming out of the asana. The Dragon is the foundation for lower body strength. Thus, cobbler's pose becomes butterfly, plow pose becomes snail, and pigeon pose becomes sleeping swan. The pose may look the same, but the intention is different. There is not a great need for a lot of postures in the Yin Yoga practice. Many of these asanas will be familiar to experienced yoga students. A passive practice, Yin Yoga involves variations of seated and supine poses typically held for 3 to 5 minutes, accessing deeper layers of fascia. Thank the Buddha, Jesus, Allah, Paul Grilley shout “Om Namah Shivaya!” Enjoy this moment. Yin yoga combines yoga with Chinese philosophy. We all have yin postures that we love, and ones that we really dont love! We have highlighted how each pose focuses on specific myofascial groups, as well as some energetic and emotional benefits. ANAHATASANA 3 Min – This pose is called the melting heart as it gently stretches your chest and … And it is common for teachers to claim that their system is ‘classical’ as a way of establishing authenticity. What is Yin Yoga? The Hatha Yoga Pradipika lists only sixteen postures. 10 Yin Yoga Poses and their Specific Benefits. The recommended time to hold a pose is very subjective. The poses can be held for a duration of 3-10 minutes. The shape is not what’s important. Listen to your inner teacher and respect your body’s unique needs. Some students can remain in the asanas much longer than indicated; others must come out much earlier. If a certain pose is not right for you, don’t worry about it; there are lots of other ways to work the same tissues. Next, spend 7-10 minutes in Savasana. Bernie Clark’s The Complete Guide to Yin Yoga provides an in-depth look at the philosophy and practice of Yin Yoga plus illustrated sections on how to practice Yin Yoga, including descriptions with photographs of 30 Yin Yoga asanas. The original postures of modern yin yoga came from Paulie Zink, a martial arts teacher in Los Angeles. However, this is debatable as many hatha yoga systems emphasise bandhas and drishti which are not prominent in a yin yoga practice. There are two kinds of videos: the first one explains the pose, much like the textual descriptions. She trained in Hatha Flow Yoga with Esther Ekhart and in Yin Yoga with Bernie Clark. Anahatasana (melting heart): opens the shoulders, stretches the upper and middle back . Paul states in his book, “The more yin your practice the less variety is needed and the emphasis is placed on a few basic postures.” The next section will list over two dozen Yin Yoga asanas. … Contrary to the belief that Yin Yoga is from China, this concept is actually taken from the ancient practice of Classical Hatha Yoga where the poses were held from 3-10 minutes. For some asanas, you will find at the bottom a short video clip describing how to use props for that asana. For beginners, asanas may be held from 45 seconds to two minutes; more advanced practitioners may stay in one asana for five minutes or more. You can easily create your own Yin Yoga sequence using the archetypal positions and exploring all the possible variations to adapt the postures to your unique range of motion. Yin yoga dragonfly posture or straddle pose is a forward fold with the legs wide. Yoga for Feet – Yin Yoga Poses Can Help You Feel Like You’ve Found a New Set of Feet. To prepare for your yin yoga practice, set up the conditions for calm. Yin poses are derived from traditional yoga poses, though they have been renamed to distinguish them. Your body probably won’t look the same as the student in the picture. Each description follows a … Unlock the benefits of Yin yoga and create your own Yin Yoga sequence. Yin Yoga to Counteract Computer Posture. The last Two Archetypes apply to yang yoga poses. Stacey Ramsower. If you're familiar with Yin yoga scroll down and go straight to the practice. Butterfly: From a seated position, draw the soles of the feet together and slide them away … Butterfly Pose (Baddha Konasana) What it does: Lengthens the tissues of the inner thighs, lower … The second video will guide you through the pose so that you can actual do it and experience it. Of these, half are seated positions. 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