Yin-Yoga-complete-guide-with-precautions-2021

Yin-Yoga-complete-guide-with-precautions-2021
Poses
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 Introduction to Yin Yoga

This is Yin-Yoga-complete-guide-with-precautions-2021. While “yang” yoga focuses on your muscles, yin yoga targets your deep connective tissues, like your fascia, ligaments, joints, and bones. It’s slower and more meditative, giving you space to turn inward and tune into both your mind and the physical sensations of your body. Because you’re holding poses for a longer period than you would in other traditional types of yoga, yin yoga helps you stretch and lengthen those rarely-used tissues while also teaching you how to breathe through discomfort and sit with your thoughts.

The practice of yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of Qi (energy) that run through our bodies. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely.

"A yin yoga sequence has a very similar effect on our energies as acupuncture treatment, "yin yoga instructor Stefanie Arend previously tells mbg. By holding the various poses, a yin yoga sequence can help restore the healthy flow of Qi in our bodies.

Here, the goal isn’t to move through postures freely--postures could be held for three to five minutes, or even 20 minutes at a time. A yin practitioner is trying to access the deeper tissues, and many of the postures focus on areas that encompass a joint (such as the hips, sacrum, and spine, to name a few).

Benefits of Yin Yoga. Yin-Yoga-complete-guide-with-precautions-2021

1. The yin practice can help the body restore range of motion.
   For a healthy range of motion, layers of connective tissue must allow muscles to glide over each other. But injury, habitual posture in daily life, and aging, among other factors, can bind these connective tissues together, creating so-called adhesions and restricting that movement between the sliding surfaces of the muscles. Like a traffic jam, adhesions block the flow of nutrients and energy through the body, causing pain and limiting mobility. Holding poses that gently lengthen the muscles and fascia helps break up adhesions and applying mild stress to joints and connective tissues can increase their range of motion.

See also Free Your Front Body: A Flow for Your Fascia

2. Yin yoga revitalizes the tissues of the body.
   Our body’s tissues can be revived by a good long soak the same way that an old, stiff sponge can. As you hold a yin pose, the subtle release that takes you deeper into the pose is the tissues lengthening, hydrating, and becoming more pliable. If you pay close attention, you can sense the tissues being stretched, squeezed, twisted, and compressed. A yin practice can leave you feeling as though you’ve had a massage.
3. Yin offers a unique opportunity to cultivate gratitude for the body.
   The simplicity of a yin practice allows us to return to our bodies and to see just how remarkable we are. Journeying into the deeper layers of ourselves, we tune into our inner workings, connecting to respiratory and circulatory functions, internal organs, and sensations within the muscles and joints. This heightened awareness of the physiological processes of the body ultimately moves us closer to santosha, or contentment.
4. The yin practice forces us to slow down.
   Yin poses’ long holds offer a chance to marinate in stillness. When you allow yourself to stay present and experience the near-imperceptible shifts that occur while holding a yin posture, time opens up. Deadlines, commitments, pressing matters, and to-do lists fade to the background, leaving tremendous space for rest and renewal.
5. Yin yoga teaches self-compassion. Yin-Yoga-complete-guide-with-precautions-2021
   The ability to tend to all facets of ourselves (physical, mental, emotional, and spiritual) is fundamental to our wellbeing. The yin practice provides an opportunity to observe, nurture, soothe, and calm ourselves. The act of carefully taking a posture and tending to your body’s unique set of needs for the duration of the hold is a form of self-care and lovingkindness.

See also 10-Minute Guided Meditation for Self-Compassion

6. The long hold times of a yin practice offer the chance to sit with our emotions.
   Our bodies store emotions, and it’s not uncommon for sensitive thoughts, feelings, and memories to surface while practicing any form of yoga. Yin teaches us how to be gentle, patient, and nonreactive. When emotions bubble to the surface, the conditions are safe.
7. Yin yoga can help us become more resilient to stress.
   Holding a pose for several minutes can provoke anxiety. But when we approach it with tenderness, the body acclimates. Surrender is a common theme in yin yoga, and giving up the need to control a situation is a lesson that we can carry with us into our day-to-day lives. The ability to adapt to the ups and downs of life and to manage change with grace can lessen our predisposition to stress.Yin-Yoga-complete-guide-with-precautions-2021
8. Yin yoga can help us tap into the parasympathetic nervous system.
   Diaphragmatic breathing, or belly breathing, is a powerful way to trigger the parasympathetic nervous system. You may have heard some of the reasons activating the parasympathetic nervous system is beneficial (stress, tension, blood pressure, sleep, digestion, immune function, hormones, etc)—and that most of us don’t do it often enough. Instead, we spend our days locked in sympathetic nervous system overdrive, constantly being pulled from one overly important deadline to another. Belly breathing can be a quick and easy way to change this. Pay close attention while breathing from the abdomen and in no time you will notice a significant shift. It may feel like a wave of relaxation washes over the body. The deepest layers of the belly soften, the forehead tingle, and the brain relaxes. It’s as if the whole body takes a prolonged sigh. As you move deeper into the yin practice, the breath slows down significantly drawing you deeper and deeper into this parasympathetic, or relaxation, mode. This is where the internal organs get a chance to catch up on their to-do list (digest, eliminate toxins, heal, repair).
   Before performing Yin Yoga Points to be kept in mind
   If you are pregnant or have serious health concerns such as joint injury, recent surgery, epilepsy, diabetes, or any cardiovascular diseases (especially high blood pressure), be sure to discuss your intention to practice yoga with your health care professional.
   Don’t wear perfume or cologne when you practice. Deep breathing is part of the practice and you do not want to be deeply inhaling these fumes.
   For Yin Yoga, do not eat anything for at least one to two hours before class. And no big meals at least three hours before class. Give yourself time to digest before your practice. (For a yang practice you would extend the waiting times before practicing.)
   Before you begin it is nice to have a shower. Be fresh. Evacuate bowels and bladder.
   If you are already physically exhausted, keep the practice very brief and gentle.
   Avoid practice if you have had a lot of fun that day. Prolonged sunbathing depletes the body – let it recover before stressing it further.Yin-Yoga-complete-guide-with-precautions-2021
   Remove wristwatches and anything metallic that makes a complete circle around the body. If practical, remove glasses too.
   Wear loose, comfortable clothing, so that the body is not restricted.
   In Yin Yoga, you will not generate heat internally. Feel free to wear extra layers of clothes and socks: keep the room a little warmer than normal.
   Have cushions, blocks, and blankets handy for padding, and to sit upon for most forward bends and meditation.
   Remove obvious distractions: unplug the phone, put out the cat, tell family members that you need some quiet time now.
   Avoid drafts and cold flowing air.
   
   

Conclusion

This is Yin-Yoga-complete-guide-with-precautions-2021. Hope you enjoyed it and liked it. we recommend you take proper guidance from your trainer before performing these types of yoga asanas to avoid any serious injury.