You Want Me To Hold This Pose For HOW LONG? (Intro to Yin Yoga) – Movement Labs

You Want Me To Hold This Pose For HOW LONG? (Intro to Yin Yoga)

I’ve practiced different kinds of yoga in many venues over the past 10 years.  But I had never heard of yin yoga until we joined Fitness First (our gym) here.  Early in our membership term, I saw “Yin Yoga” on the class schedule and decided to give it a try.  I didn’t know what it was, but figured I had enough yoga experience to handle whatever the class threw at me.  And while that was (sort of) true, yin yoga turned out to be a unique and captivating yoga experience.

Before we go any further, let me try to oversimplify the Chinese philosophy of yin/yang duality.  Broadly speaking, yang is characterized as hot, dry, solid, and fast (associated with fire, sky, sun), and yin is characterized as soft, yielding, passive, and cold (associated with water, earth, moon).  The two work together and complement each other – two parts of a greater whole.  In the same way, the practice of yin yoga is intended to complement the practice of other types of yoga (vinyasa, ashtanga, and bikram are all be considered “yang”).

As you (now realize) the name implies, yin yoga is a slower, sustained, more passive flavor of yoga.  The roots of yin yoga are ancient, based in Taoism, and grounded in ideas of energy, energy flow, and meridians – although I won’t delve into this (particularly as it is seldom discussed in the classes I take, and my understanding is rudimentary at best).  The modern day yin practice has only recently become codified and marketed, and is currently growing in popularity (see this article in the LA Times).

There are only ~30-35 postures in yin yoga, and most are seated or lying down poses.  Many will be familiar to practitioners of yang yoga, although the names of the yin postures are different, a conscious choice made to help differentiate between the two practices.  In execution, the primary difference is that each yin yoga posture is held for 3-5 minutes, or more. The goal is to relax into the posture and soften the muscles to target the stretch deep into the connective tissue and joints.  Hips are the primary area of focus, although time is also spend on the shoulders, back, and legs.

There are many acceptable variations and depths for each posture, and as students, we are encouraged to “find our edge”: where we feel sensation and mild discomfort, but at a level that is sustainable for minutes at a time.  We use towels, blankets, and blocks to support our body and allow us to relax and stretch more deeply.  The lengthy holds provide adequate time to test, investigate, adjust, and ease into a posture.  These long holds also allow the instructor time to assist and guide each student achieve proper alignment, full relaxation, and deep stretching.

For me, yin yoga requires a different kind of focus than most other yoga.  In yang yogas, I focus on alignment and strength – keeping my muscle groups active and engaged to stabilize and energize my movements.  At times, I even feel overwhelmed trying to remember everything: planting my feet, splaying my toes, keeping my thigh parallel to the floor, not letting my knee collapse inward, tucking my pelvis, powering my core, relaxing my shoulders, elongating my neck, sending power into my arms, and on, and on, and on.

In yin yoga, however, I concentrate on relaxing, releasing, letting go, and moving deeper in response to tension in one specific area.  The many variations of each posture allow me to explore and discover my body’s preferences and limits.  Physically, I find that yin yoga further increases my awareness of my body and its weaknesses, stiffness, and asymmetries.  Mentally, yin yoga allows me to relax and focus on just one thing: finding my edge.

Would I recommend yin yoga? In short, yes.  The benefits have been great enough to convince me to add one – and two if possible – yin yoga classes to my weekly workout schedule.  I think that those new to yoga would find a yin class in some ways simpler (fewer postures and less movement), and in others more challenging (greater single-focus concentration, and tolerance of mild to moderate discomfort).  But as with all yoga, I truly, truly believe that the quality of the class depends on the quality of the instructor.  Find yourself a good instructor, and any student, of any level, will have a great class.  [Singapore Fitness First members, Joyce is my favorite yin yoga instructor!]

Ever done yin yoga? What are your thoughts?

[And now, you can head back to my original Tuesday post by clicking HERE.]

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  1. […]  But in case not all of you want to read several picture-less paragraphs about it, I've tucked a separate yin yoga post here.  I suggest you read it, but heck – I'm a little biased.  You're adults, do what you […]

  2. Silas January 24, 2013 at 10:58 pm - Reply

    I haven’t tried it, but it does sound like something that would be interesting.

  3. Kristen L January 25, 2013 at 2:21 am - Reply

    I love doing yoga, but I haven’t tried that form before. I agree with you that it sound like it would really force you try to keep your focus and push your limit while holding a pose for a while. Fun to try something new!

    • Holly KN January 25, 2013 at 9:27 am - Reply

      Interestingly, it seems yin is somewhat popular among recovering addicts – because it teaches restraint, and how to sustain something that causes discomfort.

  4. misszippy1 January 25, 2013 at 3:15 am - Reply

    Interesting! This is a new type of yoga to me. I cannot imagine holding one pose for that long but it would certainly be interesting to try. Good for you for trying new things!

    • Holly KN January 25, 2013 at 9:30 am - Reply

      It’s like running an interval for time – except someone else is watching the clock (for which I’m very grateful – it’s easier without having to see every second tick by!). And in the end, I’m always surprised by how quickly the class passes.

  5. […] stayed on at the gym for a Yin Yoga class with my favorite yin instructor.  Last night’s class was a bit unusual, as we focused […]

  6. […] followed by a yin yoga class.  Since most of yin is sitting (I describe yin yoga a bit more here), there would be very little need to walk or stand […]

  7. Michael July 28, 2013 at 3:48 pm - Reply

    Yin yoga rocks! Intense on the inside, passive from the outside. Good to hear big gyms are open to a new style that is not all about jumping all around with little body awareness and sweating till you drop 🙂

    • Holly KN July 29, 2013 at 8:08 am - Reply

      I think there’s a place for many kinds of yoga – I’m glad to have found this particular style to add to my repertoire. It’s great for body awareness, and just what my runner/cyclist body needs sometimes…

      Thanks for stopping by, Michael! Hope you continue to enjoy your S. Korea adventure!

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