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Whether you’re a certified yogi or a newbie just starting out on your yoga journey, you may soon stumble upon a practice called yin. Although it is a lesser-known yoga class, it is becoming increasingly popular due to its ability to balance more dynamic styles (faster-paced practices) such as Vinyasa flow or Ashtanga.
If you’re craving a more peaceful, relaxing yoga practice that focuses on stillness and slowing down your breathing, Yin yoga may be for you. Its meditative properties enhance mindfulness and improve mental clarity. Long-lasting postures target deep connective tissue and improve flexibility. The rhythm and purpose of the practice make it different from other types of yoga, says Jamie Bacharach, a yoga teacher and acupuncture diplomat from the Jerusalem Acupuncture Society.
“Yin yoga is slow and meditative, emphasizing long-term holding of poses to increase flexibility and restore balance, while styles such as flow yoga involve dynamic, flowing sequences that generate heat and energy,” she says. “In contrast, Hatha yoga combines slow and active movements but typically does not hold poses for as long as Yin yoga.”
Yin Yoga vs. Restorative Yoga: What’s the Difference?
Because Yin yoga is so relaxing, it’s often called restorative yoga. But Bacharach said there are some key differences. “Yin yoga targets the deeper connective tissues and encourages the body to stretch and release tension through long holds, while restorative yoga focuses on complete relaxation and recovery, often using props to support the body in gentle poses.”
Restorative practices often involve a variety of soft, supportive poses designed to relax the nervous system and promote healing, while yin yoga challenges the body to find stillness in deeper stretches, she said.
5 Reasons to Incorporate Yin Yoga into Your Daily Life
Yin yoga can benefit your overall health in many ways. That’s why experts love this rejuvenating practice.
Improve blood circulation
Yin yoga focuses on holding poses longer, allowing the body to release tension and deepen stretches. Kate Lombardo, yoga director and head instructor at Yoga Renew, explains that these longer holds increase blood flow to the target area, which helps circulate oxygen throughout the body.
“If you imagine a garden hose, you coil it up for a few minutes, and once you unroll the hose, the water flows quickly and flushes out all the build-up,” she says. “The same thing happens to the body when entering and exiting Yin poses.”
Promote joint health
Rachel Welch, certified health coach, yoga instructor, and founder of Revolution Motherhood, a postpartum fitness method, explains that whether we want it to or not, as we age, our tissues and joints deteriorate due to reduced fluid circulation. Wear and thin. The result? Our joints experience inflammation and stress due to lack of support from surrounding muscles.
“By holding poses for extended periods of time, like you do in yin yoga, your tissues are stimulated and stretched, which increases flexibility and range of motion,” she says.
Reduce stress and anxiety
Lombardo says that in our stressful world, we could all use a little calmness—and that’s what yin yoga can provide. “The idea of sitting in any uncomfortable situation goes against the human instinct to always seek comfort. Yin yoga creates a safe space to practice sitting in discomfort and connecting with the breath, and through this practice Builds resilience and helps train the mind to find relaxation during stress and adversity.
Help manage chronic pain
About 21% of U.S. adults live with chronic pain, but simple, natural exercises like yin yoga can help by releasing muscle tension, increasing flexibility, reducing stress and promoting relaxation.
Bacharach adds, “In addition to allowing for gentle stretching without straining, this slow and careful approach can help by promoting blood flow to the injured area and promoting healing without overexertion.” recover.
Increase self-awareness
By slowing down and becoming attuned to the sensations in your body, you can gain insight into your physical and emotional state. Holding poses for extended periods of time can help you become aware of areas of tension in your body, and by gradually pushing your limits, you can begin to improve your flexibility and range of motion. The tranquility of Yin yoga can also promote mindfulness, allowing you to focus on the present moment and let go of the mountain of to-dos that pile up in your mind.
How to incorporate Yin Yoga into your daily life
While yin yoga may not be the type of class you want to do repeatedly throughout the week, it can complement your other activities.
“The Chinese philosophical belief of yin and yang balance is the foundation of yin yoga practice,” Lombardo said. “If we only practice yang activities, such as weight lifting or aerobics, then we risk being overstimulated and overexerted; but if we only practice yin activities, such as meditation or yin yoga, then we will Walking around and feeling sleepy.
Harmony between yin and yang – the balance of stillness and movement – contributes to overall health.
What to Expect from Yin Yoga Classes
There are a few things to keep in mind before trying yin yoga. This Is Not Your Typical Yoga Experience Here’s what to expect from a Yin Yoga class.
Meditation and relaxing environment
Don’t be surprised if you walk into a yin yoga studio and find the lights dimmed or turned off completely and quiet, relaxing music playing. Unlike more energetic styles like Vinyasa flow or Ashtanga, Yin yoga is quiet and calming. This makes it ideal for those looking to reduce stress and focus on mindfulness.
You’ll hold poses longer than in most yoga classes
In a typical Yin yoga class, you practice fewer poses than in more fast-paced styles of yoga, but hold each pose for a longer period of time (usually three to five minutes). Bacharach explains that these long holds target deeper layers of the body, such as connective tissue and fascia, promoting flexibility and joint range of motion. “The goal is not to engage the muscles, but to release tension and gently stretch these deeper tissues.”
Course length is approximately 60 to 90 minutes
A typical Yin yoga class usually lasts 60 to 90 minutes. Bacharach explains that this duration gives us enough time to explore the various poses and hold them long enough to reach deeper tension in the body. However, she points out that even shorter sessions of 30 minutes can be beneficial, especially for beginners or those with limited time.
It’s very suitable for beginners
The great thing about Yin Yoga is that there is no pose that is “higher” than the others. Beginners can try any position in a yin class, Lombardo says.
“While some poses are more physically challenging than others, Yin exercises require each student to practice the poses in a way that allows them to feel a stretch in their body, which will be different for everyone,” she says . “So for students who have been practicing for years, that might mean they’re folding forward with their head touching the floor, whereas for a beginner, they might be folding forward just a few inches.”
Yin yoga steps
- wear layer: You may feel colder than usual in your yoga class because you’re not moving as much. Dressing in layers ensures you’re comfortable and can pose in a relaxed manner.
- Use props: Pillows, straps, blankets, and yoga mats are key to your practice, so when setting up your venue, be sure to have all the props you might need (as well as your yoga mat).
- introduce yourself to the teacher: This may seem like a no-brainer, but introducing yourself to your instructor is very important to your yoga experience. Be sure to identify any physical limitations you may have or any boundaries you want to set. Note that the instructor may want to help you ease into the pose with manual adjustments, so let them know in advance if you don’t like manual adjustments.
- Try streaming options: Unable to attend an in-person course? We hear you. Try yin yoga at home on your own terms (and schedule) via streaming services. We love yin yoga classes from Denis Morton at Peloton or Aditi Shah.
