Tag Archives: Yin Yoga

Inhale exhale, In and Out, Give and Take

Try breathing like this:  exhale … exhale … exhale … exhale again.

How did that go?  I’m guessing that you were wondering what happened to the inhale?  It is a simple fact that you cannot keep breathing out without breathing in and live to tell about it! Likewise, you cannot live well without balancing the care that you commit to others with the care that you give yourself.  Yoga at its core is a self-care practice.  As we experience greater balance, harmony, and joy in ourselves through these practices, we are better able to care for the world around us.  A win-win for all. (Click here to learn more about yoga self-care practices.)

The practices of yoga that promote this self-care include physical practices, breath work, self-awareness, meditation, and ethical guidelines.  Though many of the more vigorous practices are excellent for the care of the physical body, the slower and quieter practices help us focus our energies on all parts of our being for comprehensive self-care. Some of these slower and more introspective practices include Restorative yoga, Yin yoga, Sen yoga, and Yoga nidra which offer a variety of benefits as outlined below:

Restorative Yoga

This practice helps to promote deep relaxation of the body and mind. During a restorative yoga class, you will sloEnw down and allow your muscles and mind to relax deeply. Postures are fully supported using a variety of yoga props to minimize strain and muscle holding. These stretches are held for many minutes (typically 4-10 minutes) as you are guided into awareness of the breath and body, allowing the muscles and nervous system to relax and release tensions.

Some of the reported benefits of restorative yoga include:

  • Enhanced flexibility
  • Deep relaxation of the body
  • Quieting of the mind
  • Improved capacity for healing and balancing
  • Balancing of the nervous system
  • Enhanced mood states
  • Improved immune function

Yin Yoga

This practice is slow-paced practice and closely resembles restorative yoga where students are encouraged to move just a bit further into the stretches. Its primary goals are to target the joints and the deep connective tissues of the hips, pelvis, and lower spine.  Props are used to support you in your poses as they are held for 3-7 minutes and you are invited to feel a gentle to moderate stretch.  Yin yoga is influenced by Traditional Chinese Medicine (TCM), sequencing postures to stretch and compress the meridians (the energetic lines of TCM). Guided and supported mindfulness meditation is incorporated into many yin classes.

Some of the reported benefits of Yin yoga include:

  • Calming and balancing of the mind and body
  • Reduced stress and anxiety
  • Improved circulation
  • Improved flexibility
  • Improved joint mobility
  • Balancing of the internal organs and improved the flow of chi or prana (Vital life force)

Sen Yoga

This practice combines self-massage, repetitive movement at the joints, breath awareness that is linked with rhythmic movements in and out of postures, and supported postures that may be held 3-6 minutes on average. Sen Yoga is influenced by Traditional Thai Medicine and Thai yoga (Reusi Dat Ton), massaging and stretching the sen lines (the energetic lines of Traditional Thai Medicine).  Guided and supported insight meditation is incorporated into this practice.

Some benefits of Sen yoga may include improved:

  • Lymphatic flow supporting the immune system
  • Circulation
  • Joint mobility
  • Flexibility
  • Awareness and response to the emotions as they arise
  • Relaxation of the body and mind

Yoga Nidra

A state of consciousness between waking and sleeping, like the “going-to-sleep” stage. During a Yoga Nidra practice, you will rest on your back using props to ensure your comfort. Your teacher verbally guides you through a series of steps to become increasingly aware of your inner world allowing the body to become completely relaxed.  Yoga nidra is among the deepest possible states of relaxation while still maintaining full consciousness.

Some of the reported benefits of Yoga Nidra include:

  • Decreased depression and / or anxiety
  • Improved sleep patterns
  • Deep healing rest
  • Clearing of the mind for improved learning and absorption of new material
  • Decreased tension in the body and mind
  • Increased creativity

According to Patanjali’s Yoga Sutra 2.16 (heyam dukham anagatam), the suffering that is to come can (and should) be avoided.  Self-care is an important step that we all should take on the path to greater balance and preventative care to help prevent unnecessary future suffering.  Once we take steps to care for ourselves with compassion and understanding, we become better able to care for others and become the change that we want to see in ourselves and the world around us.

Through March 2019 we will be offering a self-care series on Sundays 3:00 – 5:00 PM that includes: Restorative yoga infused with reiki, Yin yoga with hot stones, Sen yoga with Thai herbal compress balls, and Yoga nidra infused with aromatherapy. We hope that you can join us for one or more of these classes, and any of our regularly scheduled quiet practices.

Katey Hawes, MS, PT, C-IAYT, E-RYT500, YACE, owner and founder of Posabilities, Inc., is a physical therapist, registered yoga teacher, and yoga therapist. You may find her at Facebook.com/posabilities4uTwitter @Posabilities4u, and Instagram .

Yin Yoga – The Other Half of Yoga

By Guest writer:  Niki Venter MSW, RYT-200

Yin Yoga classes are offered with Niki at Posabilities on Fridays, 4:30 – 5:30 PM

It has frequently been asked what is Yin yoga and how is it different from regular yoga?

Yin YogaYin yoga is sometimes referred to as “the other half of yoga” when considering our practice of yoga postures (also known as asana practice). That being said, the posture practice that many people are most familiar with can be considered yang yoga, which is a more active and heating style of yoga. Yang yoga targets the muscles, building strength, balance, and flexibility, and creating greater energy and vitality to the body, mind, and spirit. Yin yoga, equally important, is a more meditative form of yoga that targets the deeper tissues of the body including the connective tissues, bones, and joints. Connective tissues targeted are ligaments, tendons, fascia, and cartilage. Yin targets the connective tissues of the hips, pelvis and the lower spine. In addition to the physical benefits, Yin yoga provides an increased state of calm and ease for the body, mind, and spirit.

What’s the benefit of targeting these deeper tissues through Yin Yoga?

Did you know that roughly 47% of the resistance to flexibility occurs in our connective tissues while about 41% occurs in our muscles? Without getting too technical, our connective tissues work as a network to bind, support, connect, and protect all the other tissues throughout our body. As we age our connective tissues can become overly dense and compacted, trapping toxins within the cells, resulting in decreased flexibility and range of motion. The good news is that yoga, yin yoga, in particular, can help to lengthen, strengthen, rehydrate, and decompress these networks of tissue, creating spaciousness, releasing built up toxins, and bringing greater health and vitality to the connective tissues.

Due to differences in fluid content, connective tissue generally is not as flexible as muscle tissue. To lengthen and strengthen our connective tissues stretches need to be held for a longer period. Because of this Yin yoga poses are held anywhere from one minute on, with an average duration of three to four minutes.  In Yin, it is not how deep you go in a pose but how long you hold the pose that creates the benefit. For younger people the practice of Yin Yoga can help maintain their youthful tissues and minimize, or reduce, any damage that has occurred due to injury. For the older person, Yin yoga can reverse and slow down the bodies aging process at a cellar level. But you don’t need to know all this to be convinced of the benefits of Yin, you need only to feel the results of a practice to know something good is going on inside.

So how do we practice Yin?

In a Yin yoga practice, you slowly relax into the poses, which are usually seated or lying down on your mat, allowing the muscles to be soft as you explore your individual edge, or stopping point. Each person’s stopping point will be different therefore each person’s pose will look different.  Similar to the more yang practices we allow the breath to guide us and move the prana (vital energy) around the body. Through focus and attention to our individual edge, we develop a calm state and a sharpening of awareness at all levels of our being. Gradually, over time, as the body rejuvenates, the tissues lengthen and become more spacious and flexibility increases allowing a greater range of motion and ease of movement. I have had students tell me that the day after a yin class they experience, “a greater sense of well-being.”

I have experienced first hand the benefits of a consistent Yin practice and am so excited to share this practice with my students. Remember like all yoga practices if you have any physical limitations you should check with your doctor or you can contact us here at Posabilities. Together with a balanced practice of both yin and yang styles, I feel yoga is the greatest gift we can give ourselves. Yoga nourishes the body, mind, and spirit. I hope to see you all on your mat. Sending Love. Namaste – Niki Venter

Niki VenterAbout Niki:

Niki Venter MSW, RYT-200 has completed a number of advanced yoga training in both Yin Yoga and alignment based yoga and teaches Gentle and Yin Yoga classes at Posabilities.  Niki enjoys sharing the practice of Yoga with her students and feels that Yoga prepares you for all of life mentally, emotionally, and spiritually.  She is eager to share this with all who attend her classes.

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