Yin Yoga - Introduction

Yin Yoga, well, she's a big subject.

The short version is that it's the other side of yoga - if you don't know the difference between yin and yang yoga, you're probably practicing yang yoga - ashtanga, hatha, vinyasa - these are all yang yoga.

Yin yoga is a seated meditation where postures are held for any length of time - one to twenty minutes - but normally between three and five minutes. These poses are really familiar to dancers, although we are more used to doing them after warming up the muscles and then we fidget and chat.

The idea is to chill. Sit. Still. Meditate.

I enjoy doing yin yoga then yang - I find it really deepens my practice although I will admit that I've only actually accomplished this once, maybe twice, in my life. I just don't usually have time to do both.

Over the next few days, I'll post pictures of a few of my favorite poses along with explanations and corrections (cause I don't do things perfectly - forgive).

These can be done pretty much in any order and are, by no means, a comprehensive list. Always remember that these are not RESTORATIVE poses - if you're injured, please heal before attempting this kind of yoga.

To begin, practice in a neat, clean area. Clutter is distracting for your mind and this is about meditation. I could write an entire article about meditation, but let's just keep it simple shall we? Imagine your mind is a puppy. (Stay with me, folks.) You're teaching the puppy to sit. Every time the puppy gets up to play, you gently pick the puppy up and place him back where he's supposed to be - just as your mind wanders, gently observe that you've wandered ("thinking") and try to return to stillness. I literally imagined a puppy for a while, but I've moved on to other imagery that works for me. Find what works best for you.

Further, I find that yin yoga works best on a pilates mat or layers of folded blankets, rather than a yoga mat. You don't need the particular stickiness of the yoga mat and your joints and bones will appreciate the padding, especially when you get into minute two... and beyond.

I also wear more than I would wear for regular yoga. A hat, more layers, gloves, and socks. Because you're seated and not moving and such - so it might get a little cold.

A dancer usually warms up the muscles before stretching them, you don't need to warm up your muscles because the idea here isn't to stretch the muscles, but to stretch the ligaments - the connective tissue. Be gentle!

Don't bounce. Ease into postures and then EASE out of them. Trust me, go light at first. You try not to fidget, but if you're in PAIN, ease back. Above all, listen to your body.

That said...

butterfly
cobra
pigeon
alternative pigeon
frog
runner's stretch

yin yoga .com :: yin yoga explained :: yin yoga :: meditation

Special thanks to my girl, J, for taking these pictures.