2023-05-28 06:00:00
There are many types of yoga, possibly you practice or have practiced some. However, have you heard of yin yoga? Is about a form of yoga that requires a much slower pace and whose purpose is to deepen each of the positions.
This stillness with which yin yoga is performed favors working the muscles at a more internal level, specifically, the connective tissues, those that are responsible for supporting and uniting other tissues within the organs: fascias, ligaments… But that’s not all, because maintaining those minutes each asana also activates the vital energy that runs through the tissues.
He talks about all the secrets of this type of yoga Gabrielle Harris in the book she just published, The language of yin yoga (Syrian Publishing), which was born as “an expression of what I had learned during the last decade of being both a teacher and a student of this discipline.”
YIN YOGA: PHYSICAL AND MENTAL BENEFITS
Yin yoga offers multiple benefitsboth physically, mentally and spiritually, and to be able to enjoy them you need a good practice.
So that you can get a better idea of what yin yoga is and supposes, we have spoken with Gabrielle Harris. Below you will discover some of the benefits of this practice, what a class consists of and some recommendations to find the ideal teacher.
–What advantages does it provide different from other types of yoga?
–Yin yoga is at one end of the scale compared to most other types of yoga. By comparison, it is a slower yoga that gently stresses connective tissue through prolonged static stretching. All tissue in the body needs exercise. Muscles and bones need shorter repetitions and stretches, while yin tissues such as fascia, ligaments and tendons need to be exercised in a yin way, that is, through gentle postures held for a long time. Therefore, yin yoga complements all other types of yang exercise.
–What is a yin yoga class like?
–Most classes last about an hour, in which between 5 and 10 postures are performed, depending on how long they are held. There is also a part of the class where the students lie in the recovery pose after the poses where they feel the movement of energy through the body system. Some teachers include pranayama or breath work, meditation, and gentle movement. The savasana is usually the end of a yin class.
–What are the basic postures?
–There are only about 26 yin postures and their variations. Basic poses include things like the Caterpillar, which is the yin version of the Seated Forward Bend Pose. The Butterfly Pose, which is the yin version of the United Angle Pose. In yin, the names are different to take the mind off the yang approaches of stretching or trying to go deeper in each pose. The postures are adaptations of common asanas.
–What would you say are the keys to a good yin yoga class?
–Students feel safe with the environment. Efforts are made to talk as little as possible and they are given space. Students are given permission to explore the best posture for their body. There is enough time for them to soak in the pose for, say, 2 to 10 minutes.
at the beginning of The language of yin yoga (Sirius) I share some key guidelines for teachers that would help make the yin class “round”.
–What would you tell the reader to look for in a good yin yoga teacher?
–There are many styles of yin yoga. Unfortunately some teachers are not trained in yin yoga so the first thing I would check is if they have any training. Then I would see if, as a student, I identify with the teacher or if I feel comfortable in her presence. I would also check that the teacher had enough knowledge to adapt the poses safely and help students when necessary.
– Why would you recommend this modality?
We live in a very busy yang world. Without time to relax or practice contemplation, we can fall into the habit of constantly having to produce and succeed. Yin is a gentle reminder to find your balance, have some quiet meditative time, and of course, exercise your connective tissue. It is medicine for a busy world.
–Who do you think the practice of yin yoga especially benefits? And for whom is it inadvisable?
–There are some myths about who should or should not practice yin yoga. For example, it is said that pregnant women or those who suffer from hypermobility syndrome should not do the practice. However, the practice of yin yoga should be soft and gentle, so it is good for everyone, as long as you take the right approach to not go beyond your limits and be content to stay in one posture, which maybe it’s only 50% of your range of motion; then it will be safe for anyone. On the other hand, if you practice yin in a yang way, you will probably get injured.
–At what time of day is it preferable to practice it?
–You can practice yin yoga at any time of the day. I prefer to practice it in the morning before I start my day to establish muscle tone. It depends on when you have time. It has more effect on the connective tissue if the muscles are not warmed up, that is, in a cold body. In a hot body, there is still stress on the tissues and along the meridian pathways, but in my opinion, if you do yoga in a warm room, you will enjoy it more because of the benefits of stillness and mindfulness.
–Is it necessary to have practiced some kind of yoga before?
–Some people who come to yin yoga are beginners who have never practiced any type of yoga before. Yin yoga is for all levels. If you are new, you may enjoy simply holding the poses for a shorter time as your connective tissue adjusts to the stretching of yin yoga practice.
–Can it be combined with others? With which?
–There are some hybrid yin classes, such as yin yang yoga. An important point to note is that although yin yoga often uses props like cushions, it is not the same as restorative yoga. Restorative yoga uses props to fully support the body, so you probably won’t feel a “stretch” in your body. With yin yoga, you should feel something in the area of your body that you are focusing on, even if you are using an accessory like a cushion.
–How often should you practice to notice its benefits?
–Yin yoga has many benefits. One of them is that it stresses the connective tissues, but it is also a mindfulness practice and each pose can be like a mini meditation. If you practice with this kind of awareness about your body and the sensations you feel, I think you will have benefits from day one. Many of us are stressed and overworked, so some students may fall asleep in class. I recommend practicing most days, but only one or two poses, and then integrating it into your overall health and wellness plan by doing a few longer practices each week.
–And finally, any advice for teachers and students?
–We are all individuals with personalized in our bone structure. Therefore, for practitioners, my advice is to find the right version of the pose that suits your individual frame, without being afraid to experiment.
For teachers, my number one tip is to limit speaking time during class.
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