What is Yin Yoga?
In contrast to other, dynamic yoga styles, the focus of the Yin practice is on passive postures. These address much deeper layers of the body such as the fascia and connective tissue. A key feature of Yin Yoga is the rounded back throughout, which helps to stretch the deeper layers of the body. The concept of this style of yoga is closely related to Hatha Yoga as it is derived from it.
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Origin of Yin Yoga
Yin Yoga gained notoriety through a television report that aired in 1987. In it, the martial artist Paulie Zink shared his insights that he received during an apprenticeship with the kung fu master Cho Chat Ling. In particular, the long postures in which the body lingers prompted Zink to further develop "Daoist Yoga" into an independent style. Over the years, the Yin style was created on the basis of his findings. However, its final name was not determined by Zink, but by Sarah Powers, who worked in the same yoga studio.
Effects of Yin Yoga
The style of Yin Yoga is basically freer than the more extroverted Yang styles. The nervous system calms down, resulting in a deep form of relaxation. The focus here is on your own anatomy. At the same time, the asanas held over a longer period of time have a positive effect on the body. Yin Yoga stretches muscles, tendons and ligaments so that the body is softer and more flexible overall. On a psychological level, the gentle, slow asanas allow the body to calm down. They encourage you to be mindful of your own feelings and to achieve inner self-acceptance.
What to expect in a Yin class
The asanas practiced in Yin Yoga last between two and five minutes. Within this longer period of time, the body begins to open up. It is particularly advisable for beginners not to immediately explore their own limits, but rather to sink into the poses bit by bit. This makes it possible for the body to act flexibly and to release existing tension bit by bit.
Who is Yin Yoga suitable for?
The style, geared towards individuality, is suitable for everyone. Very flexible people, but also practitioners who are physically restricted or not so flexible can practice Yin Yoga. There is no classic right or wrong here. In this respect, younger and older people with different physical conditions practice Yin Yoga equally.
Yin Yoga is a suitable style, especially for those who are interested in feeling their body holistically without any pressure to perform and who want to do energetic work on it.
What beginners should consider in Yin Yoga
As a beginner, you should proceed cautiously in Yin Yoga. Listen carefully to your body. He will tell you what suits him and when his limits are reached. At the beginning of your yoga practice, it's okay to spend a little less time in the poses for a minute or two. In between, you can relax in a resting position, such as child's pose.
Yin yoga exercises
Below are some mindful, slow Yin Yoga postures that you can practice in the comfort of your own home.
Exercise 1: Seated forward bend
Sit on the mat with your sitting humps, stretch your arms and legs forward. Then, with your arms on your body, let yourself sink forward with your upper body. You can put your hands relaxed next to your legs with the palms facing up. Let your shoulders drop and get deeper and deeper into the pose. Remain in this position for three minutes.
Exercise 2: Swan
Start on all fours. Bring your right foot forward to the left. Put the knee down. Your left leg is stretched backwards. Stretch your torso forward, supporting yourself on your forearms. Remain in the pose for three minutes. If you have problems with your knees, go into the pose more gently. Then practice “Cat-Cow” as a balancing posture in the quadruped stand.
