RESTORATIVE YOGA VS YIN YOGA
A question I get asked a lot is...what is the difference between Yin yoga and Restorative yoga? As a teacher of both, I feel it is easy to differentiate the two but I can see why for some students they may seem the same especially since we use a lot of the same poses (Hatha). But one main factor to consider when comparing the two is the intension used while in the poses. What we focus on in a Restorative pose versus a Yin yoga pose is very different as well as the duration in each pose is also different.
Restorative Yoga
This style of yoga is deeply relaxing and its main focus is on the parasympathetic nervous system. The parasympathetic nervous system is part of the autonomic nervous system and is referred to as our rest and digest system. It helps slow out heart rate, breath, stimulates the immune system and endocrine system, aids sleep, reduces muscle tension in the body, lowers blood pressure, and helps digestion.
Restorative yoga is considered a passive type of practice and uses a LOT of props (blankets, bolsters, blankets, straps, eye pillows, and blocks) to help support and aid in achieving that deep relaxation response. It not only focuses on physical relaxation but also the mental and emotional aspects. Most poses are held anywhere from 5-20 minutes.
The benefits:
Deep relaxation of the body
Helps quiet the mind
Balances the nervous system
Boost immune system
Leaves you with a feeling of calm afterward
Reduces stress & anxiety
Relieves muscle tension
Helps with insomnia
Helps balance hormones
Increases overall energy
Better concentration and focus
Yin Yoga
Yin yoga is a relatively newer style of yoga in the west. Paulie Zink was a martial arts expert and a teacher of Taoist Yoga. He taught Paul Grilley in 1989 who studied with him for about a year. Paul also studied with Dr. Motoyama who taught him the chakras and meridian system. Paul taught Taoist yoga to students and other teachers including Sarah Powers who is the one responsible for coining the name we use today Yin Yoga.
What makes Yin yoga different from other styles of yoga is it doesn’t focus on the muscles in the body but rather the connective tissues (ligaments, joints, bones, and fascia). This style of practice is considered to be passive and is know for its longer holds in the various poses 2-5 minutes. Another big focus in Yin yoga is the use of the Traditional Chinese Medicine meridian system especially the meridians on the back, front and lower parts of the body. By working with the Chinese meridians we are unblocking Qi (energy) that is stuck in order to find balance in the body. Yin yoga uses a lot of Hatha asanas but has changed the name of the poses in order for students to recognize the difference between the active Yang practice and the passive Yin practice. For example, Pigeon Pose is used in a Hatha class where the same pose is named Swan Pose in a Yin yoga class. Another example is Bound Angle Pose (Baddha Konasana) in a Hatha yoga class would be called Butterfly Pose in a Yin class. Yin yoga is best practiced when a student has not warmed up before class. This allows you to better get into the connective tissue where if you warm up first then you are more likely to work with the muscles while in the poses.
Yin yoga has three principles it teaches by...
Find Your Edge - there is a range of 1-10 we use when teaching. You want to roughly be at a 5/10 while in the pose with one being you feel nothing at all and ten you are in pain. You never want to be a ten! It should feel uncomfortable in the pose but NEVER painful.
Stillness - you want to surrender into the pose, relaxing the muscles so you can get into the connective tissues. Once you have found your edge you don’t want to be fidgeting or shifting.
Hold the Pose - hold in the pose for 2-5 minutes
The benefits:
Moves and unblocks stuck Qi (energy) in the meridian system.
Reduces stress and anxiety
Helps increase circulation
Improves flexibility
Aids with fertility and other women’s health issues
Improves sleep
Targets the connective issues and works with the fascia, bones, ligaments, and joints
Balances the internal organs
Stimulates the parasympathetic nervous system
Cultivates stillness in the body and mind
Just to recap I’ve put below a breakdown of the similarities and differences of Restorative and Yin Yoga.
Similarities:
Both hold each pose for long durations.
Both use Hatha style poses.
Props are used in both styles.
Differences:
Restorative yoga focuses on the nervous system while Yin yoga focuses on the Traditional Chinese Medicine meridian and internal organ systems.
Restorative yoga focuses on the muscles in the body while Yin yoga focuses on connective tissues (ligaments, joints, bones, and fascia).
Restorative yoga holds poses for 3-10 minutes while Yin yoga holds poses for 2-5 minutes.
Both use Hatha style poses but the names of the same poses are changed in Yin yoga.
While both practices use props Restorative yoga uses a lot more to help support the body for deep relaxation.
Yin yoga teaches by the ‘3 Principles’ of Find You Edge, Stillness, and Hold the Position.