Yin yoga: Experience deep letting go

The foundations of yin yoga 

Yin yoga allows you to find a balance between daily pressure and inner well-being in order to preserve your physical and mental health. This form of yoga translates as a time of rest. It is an activity that aims to bring deep serenity through a strong connection between body, mind and soul. 

Back to basics 

The history of yin yoga dates back to the Chinese philosophy of Taoism based on the principles of yin and yang. In fact, they describe the balance between opposing but complementary forces within the universe. On the one hand, the yin represents the slowness and the passivity, on the other hand, the yang embodies the strength and the speed. Furthermore, these ideas were used for the creation of yin yoga in order tobalance these energies in the body and mind. 

Then, in the 1970s, modern yin yoga appeared thanks to a man, Paul Grilley. Indeed, he immersed himself in in-depth studies of yoga and human anatomy. He followed the teachings of Paulie Zink, a Taoist yoga master. After which, Paul Grilley developed an approach to yoga focused on deep connective tissue stretching and meditation.   

What is yin yoga? 

He was inspired by the principles of yin and yang while adapting traditional yoga postures, emphasizing the prolonged holding of postures and the muscle relaxation. Finally, he added notions of meridians and of energy channels from traditional Chinese medicine. 

Note that yin yoga was designed to complement dynamic and muscular yoga practices such as vinyasa flow yoga. And this, by focusing on the connective tissues, in particular the tendons and the ligaments, rather than on muscles in order to provide a means of achieving a mobility and an flexibility deep, ensuring stimulate THE flow energy in the body. 

The principles of yin yoga

Yin yoga appears as a meditative discipline which tends towards a deep peace. Additionally, its fundamental principles are rooted in Taoism philosophy, as well as the understanding andadopting a balance between yin and yang. Discover the principles that keep yin yoga in one transformative experience. 

The balance of yin and yang 

This principle is at the heart of the practice of yin yoga. But, what are they? They correspond to powerful symbols of the duality of the universe and life. Furthermore, these elements are considered necessary to achieve a harmony. 

How are these notions translated within the discipline? Initially, the yin is reflected by the long-term postures. Then, in a second step, the passivity in the poses invites you to contemplation of the interior for a meditative experience. 

Subsequently, the yang manifests itself in the intentional choice of positions and in the concentration of specific areas. In particular, the lower parts of the back, joints and hips. They are not chosen at random, since it is here that the connective tissues are present. 

Duration of asanas

Yin yoga is distinguished by the extension of postures. This is what plays a fundamental role in the unique experience of yin yoga. Unlike other types of yoga, where postures are held for a short period of time, yin yoga encourages yogis to stay in one position for 3 to 5 minutes to allow the deep connective tissues of the'stretch and toopen gently. Moreover, yin yoga offers a unique opportunity to soften and to to strenghten gradually in order to release them. 

Additionally, the long duration of asanas can provide feeling of discomfort over time. In this way, practitioners learn to cultivate of the patience and to develop a healthy relationship with discomfort. Furthermore, this encourages an edeep exploration of the mental reactions et emotional faced with this feeling. This is also the perfect time to make a introspection and an meditation.  

Energy balance

The aim of yin yoga is toharmonize energy flows through the body. According to traditional Chinese medicine, the body is filled with a complex network of meridians or energy channels. It's about a connection between an organ and a meridian which carries vital energy “Qi” or “Chi”. As long as energy flows along the meridians, physical and mental health are supported. Furthermore, a discipline is dedicated to the development of Qi, Qigong. 

To stimulate vital energy, yin yoga postures are designed to activate specific meridians. In this way, yoga hopes to balance vital energy and release certain blockages that could disrupt the flow. 

Finally, beyond stimulating the meridians, this type of yoga promotes deep relaxation and invites practitioners to explore their own inner balance. That is, understanding how yin and yang energies interact within you and how they influence your well-being.  

The physical body 

Yin yoga offers an in-depth exploration of the body by honoring and revitalizing the physical body. 

Go beyond muscles

As said previously, yin yoga offers a different approach. It focuses on ligaments, connective tissues and fascia. These are important for the mobility, stability and flexibility of the body. 

Furthermore, its approach promotes sustainable mobility. In fact, by working these areas, you can improve the flexibility of your joints as well as other parts of the body. 

Target forgotten areas

By intentionally targeting overlooked areas, it allows you to restore vitality and balance in the physical body. Particularly at the hips, spine and lower body. Moreover, physical imbalances can occur if certain parts are overused while others remain inactive. But yoga helps compensate for these imbalances by gently stimulating them for better posture and harmony.   

Also, these parts can be places of tensions and D'stress build-up. For example, the hips are essential for mobility and posture, and are conducive to accommodating tensions due to a sedentary lifestyle and stress. By requesting them, you release stiffness et create a feeling of relief. 

Also, yin yoga is effective for reconnect with body sensations. It is possible that these areas are ignored for a long time as the subtle sensations go unrecognized. So, the practice invites us to pay attention to feelings and to develop body awareness. 

Sensations and presence

By inviting yogis to connect to sensations and cultivate a attentive presence, during each pose you create a space to emerge in your body. You may feel different sensations like a pull, a stretch, or an emotional response. But each feeling is a step towards self-understanding. Additionally, by being completely present, you push away outside distractions and cultivate a acute awareness of body and mind. 

Furthermore, the principle of sensations and presence goes hand in hand with the conscious breathing. By focusing on your breathing during the postures, you strengthen your presence, your anchoring in the present moment and your body awareness. 

The energy body

This part of yin yoga transcends physical dimensions to explore the world of energy. As a result, yin yoga reveals and balances energy flows throughout the body. 

Vital energy and meridians 

Vital energy, Qi, is an energetic force that animates every human being. According to traditional Chinese medicine, the latter circulates through channels called meridians. Each of them is linked to a specific organ of physical and emotional health. This technique is used to promote a energy balance. 

Additionally, each pose is carefully chosen to target particular meridians in the body. It is by thestretching and the gentle pressure exercised by the positions that the meridians are stimulated, thus encouraging the fluid circulation of vital energy. In this way, the body's energy balance is ensured. 

Moreover, each meridian is associated with specific emotions. For example, the liver meridian is linked to anger, while the heart meridian is linked to joy. Thus, yin yoga allows you toexplore these emotional connections and release potential blockages.

Yin yoga poses

There are 7 main positions, also called archetypes grouped into several categories according to their goals and their benefits. We find the forward bend poses, THE back extension poses, THE twisting poses and the lateralization poses. Additionally, each category targets different parts of the body. In particular, the hamstrings, glutes, adductors, quadriceps and hip flexors for the leg muscle group. Then, the rectus abdominis, the obliques of the lower back, the Thoraco-Lumbar group, the cervicals, and the muscles of the upper body.

Here are the positions you can find: 

• Saddle posture

• Caterpillar posture

• Shoelace posture

• Dragonfly pose

• Creeper pose

• Dragon Stance
• Dog posture

Below, you will find 3 simple postures to reproduce at home. 

Saddle posture 

The saddle pose is one of the emblematic poses of this type of yoga. It offers a deep opening of the quadriceps and hips, A back and torso stretching, a stimulation of the bladder meridian which promotes stress relief, improves spinal flexibility and calms the mind.

Realization

To perform this position, sit on your knees with your toes facing backwards. Knees placed hip-width apart. Next, begin to lean back, guiding your hands across your back to support your weight; the palms are on the ground slightly tilted backwards. Continue lowering your back toward the floor, keeping your hips above your knees. You can support your weight with your hands and relax your hands. Then extend your arms on the floor behind you, palms facing up, keep your arms shoulder-width apart. Continuing with things, relax your body during the pose. You should feel a deep stretch in your hips, front body, and quads. Finally, take a deep breath and hold this posture for 3 to 5 minutes. 

Caterpillar posture 

The posture of the caterpillar allows gentle stretching of the hamstrings and posterior chain of the body. Additionally, you will feel a relief of lumbar and lower back tension, a better flexibility of the back and leg muscles. And a calming of the nervous system, a opening of the posterior region of the body, letting relaxation enter your body.  

To begin the pose, sit on the floor with your legs stretched out in front of you. Then, as you exhale, slowly bend your upper body forward, starting at the hips. Slide your hands down your legs toward your feet. Release your head down. Then, let the muscles in your back, shoulders and neck relax completely. Finally, stay in this posture for 3 to 5 minutes. 

Shoelace posture 

The yaw posture provides access to a gentle stretching of the hips and glutes, has a relief of tension in the lumbar and lower back region as well as a better flexibility of the hips and pelvic region, A calming of the nervous system and one encouragement of introspection.  

Reproduce the posture

To perform the pose, sit on the floor with your legs stretched out in front of you. Next, bend one leg and cross it over the other leg, so that your knee is facing out. The foot of your bent leg can be placed near the opposite hip. If you feel comfortable enough, you can bend the other leg and cross it over the first and stack your knees on top of each other. Once this is done, exhale and bend your upper body forward from your hips and your hands slide towards your feet. Finally, relax your shoulders and head, as well as all your muscles. Stay in this posture for 3 to 5 minutes, letting your body relax. 

Course of a session 

The course of a yin yoga session is designed to allow practitioners to live in the present moment, to accept their body and to create an intimate connection with your inner being. Discover the key stages that make up the sessions. 

Firstly, the session begins with a moment of preparation and intention. You can settle in and take a few moments to sit and breathe deeply to connect with your intention for the class. 

Secondly, you can perform a gentle warm-up, consisting of a few movements to warm up the muscles and prepare the muscles for stretching. 

Thirdly, you execute the postures yoga sessions lasting 3 to 5 minutes that target deep connective tissues.  

After which, you tackle the relaxation, by abandoning yourself to the sensations felt. Relaxation allows muscles to relax and tissues to stretch properly. 

End of session

Next, you are prompted to perform a inner listening. That is, you are encouraged to observe your physical, mental and emotional sensations running through your body. 

Between the poses, you chain together transition time to allow your body to recover, change position, relax or adopt a comfortable posture. 

Before ending the session, a final relaxation is offered to you. In this case, your guide invites you to lie down in Savasana position to soak up the benefits of the session. 

Finally, to end the session, you are asked to return to a seated position. Take a few moments to thank your body and mind. 

The benefits

Rooted in the philosophy of letting go and inner exploration, the benefits yin yoga are felt to soothe the body, calm the mind and nourish the soul, here they are: 

• Better flexibility 

• Promotes relaxation

• Brings emotional balance

• Hydrates joints and tissues

• Development of heightened awareness

• Produces energy balance

• Improves posture

The essentials of yin yoga

Yin yoga is a practice combining yoga et meditation in order to'balance energies yin, yang and Qi throughout the body. For yin yoga to function normally, it relies on several principles which are the following: 

• The balance of yin and yang

• The long duration of asanas

• Energy balance 

Then, yin yoga is composed of physical body : 

• Work the ligaments, connective tissues and fascia

• Target low-use areas

• Cultivate an active presence

Also, you will find the energy body with the following components: 

• Vital energy and the meridians

Furthermore, we saw the 7 postures yin yoga classics: 

• Saddle posture

• Caterpillar posture

• Shoelace posture

• Dragonfly pose

• Creeper pose

• Dragon Stance

• Dog posture

The course and its virtues

Now that you know the postures, here is a classic course of yin yoga: 

• Preparation and intention

• Gentle warm-up

• The postures

• The relaxation

• Inner listening

• Transition time

• The final relaxation

• Thanks

Finally, we toured the profits of this form of yoga: 

• Better flexibility 

• Promotes relaxation

• Brings emotional balance

• Hydrates joints and tissues

• Development of heightened awareness

• Produces energy balance

• Improves posture

Be rested at POSES

Want to be in savasana for a session? No worries, because it's possible at POSES. 

Find your Qi energy during 50-minute immersive workout sessions. Be mindful with yourself by practicing the smooth movements, transitions and postures. 

You can count on our coaches to make you feel at home under subdued lighting!

So, want to practice yin?