BEGINNERS GUIDE TO YIN YOGA
The two most common yin yoga questions I get asked a lot are “can beginners practice yin yoga?” and “why do yin yoga instead of other types of yoga?” The answer to the first question is absolutely you can practice yin yoga as a beginner! You don’t need to be flexible to do yoga. In fact the reason you are practicing yoga in the first place is so you can be flexible and increase mobility. With yin yoga flexibility and mobility is a bonus but actually what its main focus is on is the connective tissue (fascia, ligaments, joints and bones). As for the second question, I love practicing and teaching yin yoga because it is a slower more meditative style of yoga than other types such as Hatha, Flow, and Vinyasa. These types of yoga are considered more yang (active) forms of practice. We live in a very active world that seems to never stop. My work as an Acupuncturist is all about yin and yang and finding the balance. I love to bring this philosophy to my yoga classes too. If you live a very active lifestyle then to balance it you need to find a practice that can bring in a slower element. This includes longer holds in each the poses (2-5 minutes or sometimes even longer 10 minutes), focused breathing, and bringing awareness to the physical sensations happening in the body.
WHAT ARE THE BENEFITS OF DOING YIN YOGA?
It is true that practicing yin yoga has numerous physical, mental and emotional health benefits. From stretching your connective tissue to reducing stress and anxiety. A five-week Yin yoga-based study appeared to reduce both the physiological and psychological risk factors known to be associated with NCDs (non-communicable diseases such as Cardiovascular disease). Yin yoga has a calming effect on the entire body. The sense of calm that is felt after a yin yoga class is very real. Studies have found that yin yoga has a significant impact on lowering stress and anxiety, as well as reducing the risk of developing depression and other mental illnesses. It activates your parasympathetic nervous system, which calms your body and slows your heart rate. This system is also known as the rest and digest system.
Yin yoga also has the benefits of…
It helps to lengthen connective tissue - one way to describe fascia is think of it like shrink wrap that wraps around your muscles and bones. When this connective tissue is not used enough, it becomes less elastic, which can result in different symptoms such as aches and stiffness in the joints. While in a yin yoga asana, you can gently stretch connective tissue by being still and holding the pose for 2-5 minutes or even longer. The body will respond by making them a little longer and even stronger.
It helps to increase circulation - by using mindfulness and breathing into each pose and focusing on your deeper tissues and ligaments, you can increase the amount of oxygen that is delivered to your body and muscles. This aids in the improvement of your blood flow and circulation.
PRINCIPLES OF YIN YOGA
Find Your Edge - come into a pose and find your edge. Your edge is a place in the pose where you can feel sensations that might be explained as uncomfortable (comfortably uncomfortable is a term used to describe an edge) but definitely NOT painful. You don’t want sensations that are sharp, stabbing, or something that feels unbearable. If you feel this then slowly back off from the pose or come out of it entirely.
Stillness - now that you have found your edge it is time to settle in and find stillness. Try to avoid fidgeting or moving around.
Hold - this is where you just sink in and breathe. Make sure you are breathing deeply. If you are struggling in a pose try to bring your awareness back to your breath.
4 BEST BEGINNER YIN YOGA POSES
1. butterfly pose
Butterfly pose is an extremely relaxing yin yoga pose. This pose can be a fabulous way to begin your yin yoga practice or prepare you for body for a seated mediation. From a seated position (sit up on a cushion or a folded blanket to encourage your pelvis to tilt forward), bend your legs and bring the soles of your feet together. You can stay here or if your body allows it, fold forward from the hips, keeping your spine long. Hold for 2 minutes and gradually work your way up to 5 minutes.
2. Caterpillar Pose
Caterpillar pose is a straight-legged forward fold yin yoga pose. Sit on a cushion or folded blanket. From a seated position, legs are stretched out in front of you. Fold forward from the hips allowing your spine to round. Relax your legs and allow your feet to naturally fall outwards or inwards. Hold for 2 minutes and gradually work your way up to 5 minutes.
3. Dangling Pose
Dangling pose is a standing forward fold. To start this pose, stand with your feet hip-width apart, bend the knees, and fold forward allowing your spine to round. Clasp the opposite elbow with your hand. Hold for 2 minutes and gradually work up to 5 minutes.
4. Reclining Twist
Reclining twist pose gives your whole back and glutes a very good stretch. Start by laying on your back and legs straight, bend one knee into your chest and cross it over to your body. Support your knees with a bolster or block, if needed. Hold for 2 minutes and gradually work up to 5 minutes. Make sure to repeat on the other side.
TIPS FOR A BETTER AND EASIER YIN YOGA PRACTICE
Incorporating props into your practice such as blocks, bolsters, straps and even a blanket can make all the difference. I have seen students really struggle and hate a pose because they find it too difficult. Once they use a prop all of a sudden this difficult pose is now easier and more comfortable to get into. By using yoga props you can have added support and even lengthening in your pose.