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- A Journey Into Yin Yoga
Take time to decompress. Relieve stress. Reduce anxiety. Face the challenges and joys of life with steadiness and grace. That is what A Journey Into Yin Yoga will help you do.
Join world-renowned yoga instructor Travis Eliot as he guides you through this contemporary and effective approach for strengthening your mind, body, and spirit. You will learn about the origins and practice of yin yoga, a passive approach in which poses are held for a few minutes to target the connective tissues of the hips, pelvis, and lower spine. You will slowly and mindfully transition between poses as you gently allow those tissues to stretch, facilitating better circulation and joint health and improving flexibility. Throughout, you will learn the benefits, contraindications, alignment points, and modifications so you can adjust the poses to your needs and body type.
Eliot also explains eight breathing techniques and eight meditation practices for improved focus, reduced stress, and enhanced clarity. Ten ready-to-use sequences allow you to target specific goals, including better sleep, spine flexibility, and healthy hips, knees, and shoulders.
A Journey Into Yin Yoga presents over 50 yin yoga poses with stunning photos and detailed instruction, along with inspiring quotes, stories, and interviews from celebrities, doctors, and athletes. You will be inspired to discover your unique path to improved mental and physical strength and balance.
Chapter 1. Origins of Yoga
Chapter 2. Essence of the Tao
Chapter 3. Subtle Anatomy of Yoga
Chapter 4. Science of Yin Yoga
Chapter 5. Poses of Yin Yoga
Chapter 6. Pranayama and Meditation
Chapter 7. Developing a Personal Practice
Chapter 8. Inspiration and Final Thoughts
Travis Eliot is a world-renowned yoga instructor, meditation teacher, kirtan musician, and certified Ayurveda practitioner. He is the CEO of Inner Domain Media, director of Holistic Yoga Flow teacher trainings, and a member of the faculty of the prestigious Kripalu Center and the 1440 Multiversity. He teaches his signature holistic yoga flow classes in Los Angeles and in workshops and retreats around the world with an intensely dynamic style that has inspired many of today's top athletes, celebrities, and entertainers.
Eliot is the creator of the groundbreaking DVD series The Ultimate Yogi and the cocreator of the digital series Yoga 30 for 30, along with many other best-selling yoga DVDs. He is the coauthor of a comprehensive modern-day yoga book, Holistic Yoga Flow: The Path of Practice. His highly acclaimed chant album, The Meaning of Soul, debuted at number three on the iTunes world music chart. A Yoga Alliance–certified E-RYT 500 instructor, Eliot has been featured in Yoga Journal, LA Yoga, Ayurveda and Health, Mantra, Conscious Lifestyle, Asana Journal, Self, Fitness Trainer, Access Hollywood, and the Huffington Post.
"Yin has been life changing for me; however, I give the initial credit to Travis Eliot. He has this innovative ability to guide students to deeply hear the voice of yin and to taste and see the everlasting life-changing qualities of yin. I am eternally grateful for his unique ability to guide all of us on this yin journey.”
—Suzanne Imbruno Cobb, Owner of Panacea Yoga Studios
“Travis Eliot’s A Journey Into Yin Yoga elevates the science and practice of yin to a new level. Increased information demonstrating the importance of vagus nerve stimulation in controlling inflammation and lowering stress levels makes this a vital book for our times. Whether you are a regular practitioner of yoga, run marathons, do both, or are a couch potato, the information and poses in the book are accessible to you and are a must have for a healthy life!”
—Marilyn A. Solsky, MD, Fellow of the American College of Rheumatology
“Travis Eliot has a really inspiring balance of insightful wisdom, dynamic encouragement, and a fun sense of humor. The importance of real dudes embracing yin practice for our well rounded well-being can’t be overstated. Travis’ teachings bring genuine love and offer a practice that is healing, inspiring, and effective. Bros, get your yin up!”
—Stic of dead prez, Hip Hop Artist, Founder of RBG Fit Club, Healthy Gangsta
“Travis Eliot is like a yogi poet . . . bathing your connective tissue with prana as he wisely guides you deeply into the geometry of the asana. His wisdom teaching is rich in classical yogic philosophy with modern-day usefulness. He will stretch not only your muscles, but your mind and heart as well.”
—Dr. Jeremy Brook, Doctor of Chiropractic, Yogi, Movement Specialist
“Travis Eliot’s vast knowledge of yin, and the science behind it, comes through, along with his personal dedication and passion. I highly recommend A Journey Into Yin Yoga!”
—Bernice Chao, Creative Director and President of TEDxCulverCity
“Travis Eliot’s teachings and classes are the most engaging I’ve taken and go much deeper than most yoga teachings out there. I’ve grown to love the yin practice, and it’s become a huge part of my life as a way to restore my body and mind. Travis’ experience is quickly shown through his vast knowledge and mastery of the yin yoga practice, and every class is truly immersive in both physical and spiritual experience.”
—Mark Meyuhas, Founder and CEO of Evenflow Mindfulness and Meditation
“Travis Eliot’s special delivery of the practice of yin yoga has added a quality and dimension to our yoga community that’s irreplaceable!”
—Bryan Kest, Founder of Power Yoga
“Travis Eliot is one of the most honest and authentic teachers I’ve ever known. His teachings of yin yoga are accessible to our modern world of yoga, but wiith a respect and humility that honour the traditions. Travis doesn’t just teach the practice—he embodies it, which to me, is one of the greatest qualities of a teacher. In the age of fast and strong dynamic yoga classes, Travis is helping to lead the way in showing that yin is in and that there is so much more value to our everyday lives when we just slow down.”
—Michael Wong, Author of Sit Down, Be Quiet
“Yin yoga with Travis is a game changer! It's like I've discovered the fountain of youth. I’ve never felt better!”
—Diana Dixon, Founder of DIXON Creative Agency
“A Journey Into Yin Yoga is a must read for any serious yoga student!”
—Tiffany Cruikshank, Founder of Yoga Medicine
“Travis Eliot is an All-Star in the yin yoga world!”
—A.J. Pollock, Major League Baseball Player (Arizona Diamondbacks) and All-Star
Yin yoga: ankle stretch
This pose targets the ankles and tops of the feet.
Suggested Duration
2-3 minutes
Benefits
This pose targets the ankles and tops of the feet.
Risks and Contraindications
If you have tight ankles (like runners!), ease into the stretch with caution. If you feel sharp pain in the knees, then ease out of the pose.
Alignment Points
- Begin in a kneeling position, sitting on the heels.
- Place both hands on top of the knees.
- Gently lean back until the shins and knees lift off the floor.
- Maintain the length of the spine so that you resist collapsing through the spine.
- Don't let the head fall back and overextend the neck.
Modifications and Other Options
- Place a blanket under the feet for added comfort.
- Doing the pose without lifting the knees off the floor still provides a solid stretch (1).
- If balance is an issue, place the hands on the floor next to the body or on top of blocks for support.
Learn more about A Journey Into Yin Yoga.
Good pain versus bad pain
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body.
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body. Inevitably, in your yin yoga practice you will be in positions where you encounter difficult sensations, and this is quite normal. If you have been to a massage therapist, then you understand what good pain is. They frequently take their thumb or elbow and dig into knots of tension within your body. While this is happening, it doesn't feel all that good, and you might even notice a grimace on your face. But what happens after they finish working out the knot of tension? Chances are, you feel tremendous relief. Hopefully, the massage therapist also brought a certain level of sensitivity to the process. Even though they were digging into the muscle tissue, there should have been a quality of respect. When this happens, you will most likely return to that therapist for further treatment.
Your yin yoga practice, in a way, is like getting a massage. The main difference is that you are both the giver and the receiver of the massage. This means that if you are attuned to your body, then you should be able to find that perfect spot of discomfort that is beneficial without being too much.
How do you know whether it is bad pain? Feeling sharpness, numbness, or a burning sensation is your body's way of telling you that something is wrong. In this case, you have a few options. First, you can try backing out of the pose. Sometimes you have just gone too deep too fast, and the body isn't ready for that depth. Second, you might want to explore one of the modifications offered in the pose descriptions. Sometimes using a prop for support can help immediately. Any time the body loses anatomical integrity, the law of compensation kicks in. In the event of misalignment, other areas of the body are forced to compensate, and usually this strains these areas. Last, sometimes because of the way your body is built, some positions will never feel right. It doesn't matter how much stretching you do, the pose won't improve. In this case, find a variation that exposes the same muscle groups but is more suitable for your body.
Bone grinding into bone is never a good sign. Always look for the stretch within the deep fascia. It is common when coming out of a long yin pose to feel tenderness and sometimes a dull, achy sensation. Never rush yourself within the transitions. Allow your body the time that it needs to adjust to the deep stretch that it just experienced. Bring mindfulness into each and every movement.
Learn more about A Journey Into Yin Yoga.
Three laws of a yin pose
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.For example, pick an appropriate weight and do 8 to 12 biceps curls. This exercise will break down the muscle tissue. After rest, the body will repair and rebuild the muscle, assuming you give it proper nutrition. Then the next time you do the exercise after the muscle has recovered, the movement will be more efficient and the weight easier to curl. The natural Tao of the body knows how to adapt. This example describes a yang style of exercise to address the yang nature of the muscles.
The connective tissues however, are characterized by yin and need to be exercised in a yin manner. So, what makes a yin yoga pose? Instead of a fast, dynamic movement, the connective tissues respond to a slow, sustained hold. Practitioners of yin yoga typically hold a relaxed posture for three to five minutes, which exerts a positive stress on the connective tissues as a way to trigger the body's natural repair response. This leads to a stronger, more durable, and supple body. This method then triggers a set of events that makes the connective tissues stronger, longer, and more durable. Because the connective tissue is found in nearly every structure of the body, this is a boon for your overall health and performance capabilities.
No matter what yin pose you do, the following three laws will always be present. Anytime you work with these three guidelines, you know that you are working within the realm of yin. Remember these now and forever.
Find Your Edge
When you enter into a posture, you first look for your edge. This is a wall of resistance that keeps you from proceeding farther. Trying to force and push through this wall isn't yin; it is yang. Imagine yourself gently leaning into that wall. Depending on the situation, the wall could indicate tissue tightness or it could indicate anatomical limitations. If anatomy, rather than tissue tightness, is the limitation then your range of motion has been fully expressed. During the posture, aim for positive discomfort and not bad pain.
Find Stillness
Once you find your edge and settle into the sweet spot in the pose, strive for stillness. Stillness is synonymous with yin. Finding stillness doesn't mean that you can't fine-tune and adjust your position. It just means that if you need to move, do it mindfully. Frequently, our movements are unconscious and reactive. If we are in a pose and experience discomfort, many of us try to distract ourselves from what we are feeling. This could arise as an itch, a desire to adjust clothing, or the temptation to pick at our fingernails. You wouldn't believe the number of people I've seen in a yin pose become enamored with their nails. If you need to, make a mental note to set up a mani-pedi appointment, and then come back to yin practice. Eliminate unnecessary, fidgety behavior.
Let Time Flow
Yin yoga is not about quantity; it's about quality. You may not execute nearly as many poses as in a flow class, but that's not the point. The point is to spend a substantial amount of time in each pose in a deep, concentrated way. The strength of yin yoga comes from this flow of time. The longer you hold, the deeper you go. The deeper you go, the deeper you heal. The deeper you heal, the better you will feel. So being patient is to your benefit. Developing patience is an added bonus of your yin yoga practice. The more patience you have, the less stressed and anxious you will be. So how long do you hold? The magic window of time for holding a yin pose is usually three to five minutes.
Learn more about A Journey Into Yin Yoga.
Yin yoga: ankle stretch
This pose targets the ankles and tops of the feet.
Suggested Duration
2-3 minutes
Benefits
This pose targets the ankles and tops of the feet.
Risks and Contraindications
If you have tight ankles (like runners!), ease into the stretch with caution. If you feel sharp pain in the knees, then ease out of the pose.
Alignment Points
- Begin in a kneeling position, sitting on the heels.
- Place both hands on top of the knees.
- Gently lean back until the shins and knees lift off the floor.
- Maintain the length of the spine so that you resist collapsing through the spine.
- Don't let the head fall back and overextend the neck.
Modifications and Other Options
- Place a blanket under the feet for added comfort.
- Doing the pose without lifting the knees off the floor still provides a solid stretch (1).
- If balance is an issue, place the hands on the floor next to the body or on top of blocks for support.
Learn more about A Journey Into Yin Yoga.
Good pain versus bad pain
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body.
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body. Inevitably, in your yin yoga practice you will be in positions where you encounter difficult sensations, and this is quite normal. If you have been to a massage therapist, then you understand what good pain is. They frequently take their thumb or elbow and dig into knots of tension within your body. While this is happening, it doesn't feel all that good, and you might even notice a grimace on your face. But what happens after they finish working out the knot of tension? Chances are, you feel tremendous relief. Hopefully, the massage therapist also brought a certain level of sensitivity to the process. Even though they were digging into the muscle tissue, there should have been a quality of respect. When this happens, you will most likely return to that therapist for further treatment.
Your yin yoga practice, in a way, is like getting a massage. The main difference is that you are both the giver and the receiver of the massage. This means that if you are attuned to your body, then you should be able to find that perfect spot of discomfort that is beneficial without being too much.
How do you know whether it is bad pain? Feeling sharpness, numbness, or a burning sensation is your body's way of telling you that something is wrong. In this case, you have a few options. First, you can try backing out of the pose. Sometimes you have just gone too deep too fast, and the body isn't ready for that depth. Second, you might want to explore one of the modifications offered in the pose descriptions. Sometimes using a prop for support can help immediately. Any time the body loses anatomical integrity, the law of compensation kicks in. In the event of misalignment, other areas of the body are forced to compensate, and usually this strains these areas. Last, sometimes because of the way your body is built, some positions will never feel right. It doesn't matter how much stretching you do, the pose won't improve. In this case, find a variation that exposes the same muscle groups but is more suitable for your body.
Bone grinding into bone is never a good sign. Always look for the stretch within the deep fascia. It is common when coming out of a long yin pose to feel tenderness and sometimes a dull, achy sensation. Never rush yourself within the transitions. Allow your body the time that it needs to adjust to the deep stretch that it just experienced. Bring mindfulness into each and every movement.
Learn more about A Journey Into Yin Yoga.
Three laws of a yin pose
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.For example, pick an appropriate weight and do 8 to 12 biceps curls. This exercise will break down the muscle tissue. After rest, the body will repair and rebuild the muscle, assuming you give it proper nutrition. Then the next time you do the exercise after the muscle has recovered, the movement will be more efficient and the weight easier to curl. The natural Tao of the body knows how to adapt. This example describes a yang style of exercise to address the yang nature of the muscles.
The connective tissues however, are characterized by yin and need to be exercised in a yin manner. So, what makes a yin yoga pose? Instead of a fast, dynamic movement, the connective tissues respond to a slow, sustained hold. Practitioners of yin yoga typically hold a relaxed posture for three to five minutes, which exerts a positive stress on the connective tissues as a way to trigger the body's natural repair response. This leads to a stronger, more durable, and supple body. This method then triggers a set of events that makes the connective tissues stronger, longer, and more durable. Because the connective tissue is found in nearly every structure of the body, this is a boon for your overall health and performance capabilities.
No matter what yin pose you do, the following three laws will always be present. Anytime you work with these three guidelines, you know that you are working within the realm of yin. Remember these now and forever.
Find Your Edge
When you enter into a posture, you first look for your edge. This is a wall of resistance that keeps you from proceeding farther. Trying to force and push through this wall isn't yin; it is yang. Imagine yourself gently leaning into that wall. Depending on the situation, the wall could indicate tissue tightness or it could indicate anatomical limitations. If anatomy, rather than tissue tightness, is the limitation then your range of motion has been fully expressed. During the posture, aim for positive discomfort and not bad pain.
Find Stillness
Once you find your edge and settle into the sweet spot in the pose, strive for stillness. Stillness is synonymous with yin. Finding stillness doesn't mean that you can't fine-tune and adjust your position. It just means that if you need to move, do it mindfully. Frequently, our movements are unconscious and reactive. If we are in a pose and experience discomfort, many of us try to distract ourselves from what we are feeling. This could arise as an itch, a desire to adjust clothing, or the temptation to pick at our fingernails. You wouldn't believe the number of people I've seen in a yin pose become enamored with their nails. If you need to, make a mental note to set up a mani-pedi appointment, and then come back to yin practice. Eliminate unnecessary, fidgety behavior.
Let Time Flow
Yin yoga is not about quantity; it's about quality. You may not execute nearly as many poses as in a flow class, but that's not the point. The point is to spend a substantial amount of time in each pose in a deep, concentrated way. The strength of yin yoga comes from this flow of time. The longer you hold, the deeper you go. The deeper you go, the deeper you heal. The deeper you heal, the better you will feel. So being patient is to your benefit. Developing patience is an added bonus of your yin yoga practice. The more patience you have, the less stressed and anxious you will be. So how long do you hold? The magic window of time for holding a yin pose is usually three to five minutes.
Learn more about A Journey Into Yin Yoga.
Yin yoga: ankle stretch
This pose targets the ankles and tops of the feet.
Suggested Duration
2-3 minutes
Benefits
This pose targets the ankles and tops of the feet.
Risks and Contraindications
If you have tight ankles (like runners!), ease into the stretch with caution. If you feel sharp pain in the knees, then ease out of the pose.
Alignment Points
- Begin in a kneeling position, sitting on the heels.
- Place both hands on top of the knees.
- Gently lean back until the shins and knees lift off the floor.
- Maintain the length of the spine so that you resist collapsing through the spine.
- Don't let the head fall back and overextend the neck.
Modifications and Other Options
- Place a blanket under the feet for added comfort.
- Doing the pose without lifting the knees off the floor still provides a solid stretch (1).
- If balance is an issue, place the hands on the floor next to the body or on top of blocks for support.
Learn more about A Journey Into Yin Yoga.
Good pain versus bad pain
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body.
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body. Inevitably, in your yin yoga practice you will be in positions where you encounter difficult sensations, and this is quite normal. If you have been to a massage therapist, then you understand what good pain is. They frequently take their thumb or elbow and dig into knots of tension within your body. While this is happening, it doesn't feel all that good, and you might even notice a grimace on your face. But what happens after they finish working out the knot of tension? Chances are, you feel tremendous relief. Hopefully, the massage therapist also brought a certain level of sensitivity to the process. Even though they were digging into the muscle tissue, there should have been a quality of respect. When this happens, you will most likely return to that therapist for further treatment.
Your yin yoga practice, in a way, is like getting a massage. The main difference is that you are both the giver and the receiver of the massage. This means that if you are attuned to your body, then you should be able to find that perfect spot of discomfort that is beneficial without being too much.
How do you know whether it is bad pain? Feeling sharpness, numbness, or a burning sensation is your body's way of telling you that something is wrong. In this case, you have a few options. First, you can try backing out of the pose. Sometimes you have just gone too deep too fast, and the body isn't ready for that depth. Second, you might want to explore one of the modifications offered in the pose descriptions. Sometimes using a prop for support can help immediately. Any time the body loses anatomical integrity, the law of compensation kicks in. In the event of misalignment, other areas of the body are forced to compensate, and usually this strains these areas. Last, sometimes because of the way your body is built, some positions will never feel right. It doesn't matter how much stretching you do, the pose won't improve. In this case, find a variation that exposes the same muscle groups but is more suitable for your body.
Bone grinding into bone is never a good sign. Always look for the stretch within the deep fascia. It is common when coming out of a long yin pose to feel tenderness and sometimes a dull, achy sensation. Never rush yourself within the transitions. Allow your body the time that it needs to adjust to the deep stretch that it just experienced. Bring mindfulness into each and every movement.
Learn more about A Journey Into Yin Yoga.
Three laws of a yin pose
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.For example, pick an appropriate weight and do 8 to 12 biceps curls. This exercise will break down the muscle tissue. After rest, the body will repair and rebuild the muscle, assuming you give it proper nutrition. Then the next time you do the exercise after the muscle has recovered, the movement will be more efficient and the weight easier to curl. The natural Tao of the body knows how to adapt. This example describes a yang style of exercise to address the yang nature of the muscles.
The connective tissues however, are characterized by yin and need to be exercised in a yin manner. So, what makes a yin yoga pose? Instead of a fast, dynamic movement, the connective tissues respond to a slow, sustained hold. Practitioners of yin yoga typically hold a relaxed posture for three to five minutes, which exerts a positive stress on the connective tissues as a way to trigger the body's natural repair response. This leads to a stronger, more durable, and supple body. This method then triggers a set of events that makes the connective tissues stronger, longer, and more durable. Because the connective tissue is found in nearly every structure of the body, this is a boon for your overall health and performance capabilities.
No matter what yin pose you do, the following three laws will always be present. Anytime you work with these three guidelines, you know that you are working within the realm of yin. Remember these now and forever.
Find Your Edge
When you enter into a posture, you first look for your edge. This is a wall of resistance that keeps you from proceeding farther. Trying to force and push through this wall isn't yin; it is yang. Imagine yourself gently leaning into that wall. Depending on the situation, the wall could indicate tissue tightness or it could indicate anatomical limitations. If anatomy, rather than tissue tightness, is the limitation then your range of motion has been fully expressed. During the posture, aim for positive discomfort and not bad pain.
Find Stillness
Once you find your edge and settle into the sweet spot in the pose, strive for stillness. Stillness is synonymous with yin. Finding stillness doesn't mean that you can't fine-tune and adjust your position. It just means that if you need to move, do it mindfully. Frequently, our movements are unconscious and reactive. If we are in a pose and experience discomfort, many of us try to distract ourselves from what we are feeling. This could arise as an itch, a desire to adjust clothing, or the temptation to pick at our fingernails. You wouldn't believe the number of people I've seen in a yin pose become enamored with their nails. If you need to, make a mental note to set up a mani-pedi appointment, and then come back to yin practice. Eliminate unnecessary, fidgety behavior.
Let Time Flow
Yin yoga is not about quantity; it's about quality. You may not execute nearly as many poses as in a flow class, but that's not the point. The point is to spend a substantial amount of time in each pose in a deep, concentrated way. The strength of yin yoga comes from this flow of time. The longer you hold, the deeper you go. The deeper you go, the deeper you heal. The deeper you heal, the better you will feel. So being patient is to your benefit. Developing patience is an added bonus of your yin yoga practice. The more patience you have, the less stressed and anxious you will be. So how long do you hold? The magic window of time for holding a yin pose is usually three to five minutes.
Learn more about A Journey Into Yin Yoga.
Yin yoga: ankle stretch
This pose targets the ankles and tops of the feet.
Suggested Duration
2-3 minutes
Benefits
This pose targets the ankles and tops of the feet.
Risks and Contraindications
If you have tight ankles (like runners!), ease into the stretch with caution. If you feel sharp pain in the knees, then ease out of the pose.
Alignment Points
- Begin in a kneeling position, sitting on the heels.
- Place both hands on top of the knees.
- Gently lean back until the shins and knees lift off the floor.
- Maintain the length of the spine so that you resist collapsing through the spine.
- Don't let the head fall back and overextend the neck.
Modifications and Other Options
- Place a blanket under the feet for added comfort.
- Doing the pose without lifting the knees off the floor still provides a solid stretch (1).
- If balance is an issue, place the hands on the floor next to the body or on top of blocks for support.
Learn more about A Journey Into Yin Yoga.
Good pain versus bad pain
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body.
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body. Inevitably, in your yin yoga practice you will be in positions where you encounter difficult sensations, and this is quite normal. If you have been to a massage therapist, then you understand what good pain is. They frequently take their thumb or elbow and dig into knots of tension within your body. While this is happening, it doesn't feel all that good, and you might even notice a grimace on your face. But what happens after they finish working out the knot of tension? Chances are, you feel tremendous relief. Hopefully, the massage therapist also brought a certain level of sensitivity to the process. Even though they were digging into the muscle tissue, there should have been a quality of respect. When this happens, you will most likely return to that therapist for further treatment.
Your yin yoga practice, in a way, is like getting a massage. The main difference is that you are both the giver and the receiver of the massage. This means that if you are attuned to your body, then you should be able to find that perfect spot of discomfort that is beneficial without being too much.
How do you know whether it is bad pain? Feeling sharpness, numbness, or a burning sensation is your body's way of telling you that something is wrong. In this case, you have a few options. First, you can try backing out of the pose. Sometimes you have just gone too deep too fast, and the body isn't ready for that depth. Second, you might want to explore one of the modifications offered in the pose descriptions. Sometimes using a prop for support can help immediately. Any time the body loses anatomical integrity, the law of compensation kicks in. In the event of misalignment, other areas of the body are forced to compensate, and usually this strains these areas. Last, sometimes because of the way your body is built, some positions will never feel right. It doesn't matter how much stretching you do, the pose won't improve. In this case, find a variation that exposes the same muscle groups but is more suitable for your body.
Bone grinding into bone is never a good sign. Always look for the stretch within the deep fascia. It is common when coming out of a long yin pose to feel tenderness and sometimes a dull, achy sensation. Never rush yourself within the transitions. Allow your body the time that it needs to adjust to the deep stretch that it just experienced. Bring mindfulness into each and every movement.
Learn more about A Journey Into Yin Yoga.
Three laws of a yin pose
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.For example, pick an appropriate weight and do 8 to 12 biceps curls. This exercise will break down the muscle tissue. After rest, the body will repair and rebuild the muscle, assuming you give it proper nutrition. Then the next time you do the exercise after the muscle has recovered, the movement will be more efficient and the weight easier to curl. The natural Tao of the body knows how to adapt. This example describes a yang style of exercise to address the yang nature of the muscles.
The connective tissues however, are characterized by yin and need to be exercised in a yin manner. So, what makes a yin yoga pose? Instead of a fast, dynamic movement, the connective tissues respond to a slow, sustained hold. Practitioners of yin yoga typically hold a relaxed posture for three to five minutes, which exerts a positive stress on the connective tissues as a way to trigger the body's natural repair response. This leads to a stronger, more durable, and supple body. This method then triggers a set of events that makes the connective tissues stronger, longer, and more durable. Because the connective tissue is found in nearly every structure of the body, this is a boon for your overall health and performance capabilities.
No matter what yin pose you do, the following three laws will always be present. Anytime you work with these three guidelines, you know that you are working within the realm of yin. Remember these now and forever.
Find Your Edge
When you enter into a posture, you first look for your edge. This is a wall of resistance that keeps you from proceeding farther. Trying to force and push through this wall isn't yin; it is yang. Imagine yourself gently leaning into that wall. Depending on the situation, the wall could indicate tissue tightness or it could indicate anatomical limitations. If anatomy, rather than tissue tightness, is the limitation then your range of motion has been fully expressed. During the posture, aim for positive discomfort and not bad pain.
Find Stillness
Once you find your edge and settle into the sweet spot in the pose, strive for stillness. Stillness is synonymous with yin. Finding stillness doesn't mean that you can't fine-tune and adjust your position. It just means that if you need to move, do it mindfully. Frequently, our movements are unconscious and reactive. If we are in a pose and experience discomfort, many of us try to distract ourselves from what we are feeling. This could arise as an itch, a desire to adjust clothing, or the temptation to pick at our fingernails. You wouldn't believe the number of people I've seen in a yin pose become enamored with their nails. If you need to, make a mental note to set up a mani-pedi appointment, and then come back to yin practice. Eliminate unnecessary, fidgety behavior.
Let Time Flow
Yin yoga is not about quantity; it's about quality. You may not execute nearly as many poses as in a flow class, but that's not the point. The point is to spend a substantial amount of time in each pose in a deep, concentrated way. The strength of yin yoga comes from this flow of time. The longer you hold, the deeper you go. The deeper you go, the deeper you heal. The deeper you heal, the better you will feel. So being patient is to your benefit. Developing patience is an added bonus of your yin yoga practice. The more patience you have, the less stressed and anxious you will be. So how long do you hold? The magic window of time for holding a yin pose is usually three to five minutes.
Learn more about A Journey Into Yin Yoga.
Yin yoga: ankle stretch
This pose targets the ankles and tops of the feet.
Suggested Duration
2-3 minutes
Benefits
This pose targets the ankles and tops of the feet.
Risks and Contraindications
If you have tight ankles (like runners!), ease into the stretch with caution. If you feel sharp pain in the knees, then ease out of the pose.
Alignment Points
- Begin in a kneeling position, sitting on the heels.
- Place both hands on top of the knees.
- Gently lean back until the shins and knees lift off the floor.
- Maintain the length of the spine so that you resist collapsing through the spine.
- Don't let the head fall back and overextend the neck.
Modifications and Other Options
- Place a blanket under the feet for added comfort.
- Doing the pose without lifting the knees off the floor still provides a solid stretch (1).
- If balance is an issue, place the hands on the floor next to the body or on top of blocks for support.
Learn more about A Journey Into Yin Yoga.
Good pain versus bad pain
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body.
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body. Inevitably, in your yin yoga practice you will be in positions where you encounter difficult sensations, and this is quite normal. If you have been to a massage therapist, then you understand what good pain is. They frequently take their thumb or elbow and dig into knots of tension within your body. While this is happening, it doesn't feel all that good, and you might even notice a grimace on your face. But what happens after they finish working out the knot of tension? Chances are, you feel tremendous relief. Hopefully, the massage therapist also brought a certain level of sensitivity to the process. Even though they were digging into the muscle tissue, there should have been a quality of respect. When this happens, you will most likely return to that therapist for further treatment.
Your yin yoga practice, in a way, is like getting a massage. The main difference is that you are both the giver and the receiver of the massage. This means that if you are attuned to your body, then you should be able to find that perfect spot of discomfort that is beneficial without being too much.
How do you know whether it is bad pain? Feeling sharpness, numbness, or a burning sensation is your body's way of telling you that something is wrong. In this case, you have a few options. First, you can try backing out of the pose. Sometimes you have just gone too deep too fast, and the body isn't ready for that depth. Second, you might want to explore one of the modifications offered in the pose descriptions. Sometimes using a prop for support can help immediately. Any time the body loses anatomical integrity, the law of compensation kicks in. In the event of misalignment, other areas of the body are forced to compensate, and usually this strains these areas. Last, sometimes because of the way your body is built, some positions will never feel right. It doesn't matter how much stretching you do, the pose won't improve. In this case, find a variation that exposes the same muscle groups but is more suitable for your body.
Bone grinding into bone is never a good sign. Always look for the stretch within the deep fascia. It is common when coming out of a long yin pose to feel tenderness and sometimes a dull, achy sensation. Never rush yourself within the transitions. Allow your body the time that it needs to adjust to the deep stretch that it just experienced. Bring mindfulness into each and every movement.
Learn more about A Journey Into Yin Yoga.
Three laws of a yin pose
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.For example, pick an appropriate weight and do 8 to 12 biceps curls. This exercise will break down the muscle tissue. After rest, the body will repair and rebuild the muscle, assuming you give it proper nutrition. Then the next time you do the exercise after the muscle has recovered, the movement will be more efficient and the weight easier to curl. The natural Tao of the body knows how to adapt. This example describes a yang style of exercise to address the yang nature of the muscles.
The connective tissues however, are characterized by yin and need to be exercised in a yin manner. So, what makes a yin yoga pose? Instead of a fast, dynamic movement, the connective tissues respond to a slow, sustained hold. Practitioners of yin yoga typically hold a relaxed posture for three to five minutes, which exerts a positive stress on the connective tissues as a way to trigger the body's natural repair response. This leads to a stronger, more durable, and supple body. This method then triggers a set of events that makes the connective tissues stronger, longer, and more durable. Because the connective tissue is found in nearly every structure of the body, this is a boon for your overall health and performance capabilities.
No matter what yin pose you do, the following three laws will always be present. Anytime you work with these three guidelines, you know that you are working within the realm of yin. Remember these now and forever.
Find Your Edge
When you enter into a posture, you first look for your edge. This is a wall of resistance that keeps you from proceeding farther. Trying to force and push through this wall isn't yin; it is yang. Imagine yourself gently leaning into that wall. Depending on the situation, the wall could indicate tissue tightness or it could indicate anatomical limitations. If anatomy, rather than tissue tightness, is the limitation then your range of motion has been fully expressed. During the posture, aim for positive discomfort and not bad pain.
Find Stillness
Once you find your edge and settle into the sweet spot in the pose, strive for stillness. Stillness is synonymous with yin. Finding stillness doesn't mean that you can't fine-tune and adjust your position. It just means that if you need to move, do it mindfully. Frequently, our movements are unconscious and reactive. If we are in a pose and experience discomfort, many of us try to distract ourselves from what we are feeling. This could arise as an itch, a desire to adjust clothing, or the temptation to pick at our fingernails. You wouldn't believe the number of people I've seen in a yin pose become enamored with their nails. If you need to, make a mental note to set up a mani-pedi appointment, and then come back to yin practice. Eliminate unnecessary, fidgety behavior.
Let Time Flow
Yin yoga is not about quantity; it's about quality. You may not execute nearly as many poses as in a flow class, but that's not the point. The point is to spend a substantial amount of time in each pose in a deep, concentrated way. The strength of yin yoga comes from this flow of time. The longer you hold, the deeper you go. The deeper you go, the deeper you heal. The deeper you heal, the better you will feel. So being patient is to your benefit. Developing patience is an added bonus of your yin yoga practice. The more patience you have, the less stressed and anxious you will be. So how long do you hold? The magic window of time for holding a yin pose is usually three to five minutes.
Learn more about A Journey Into Yin Yoga.
Yin yoga: ankle stretch
This pose targets the ankles and tops of the feet.
Suggested Duration
2-3 minutes
Benefits
This pose targets the ankles and tops of the feet.
Risks and Contraindications
If you have tight ankles (like runners!), ease into the stretch with caution. If you feel sharp pain in the knees, then ease out of the pose.
Alignment Points
- Begin in a kneeling position, sitting on the heels.
- Place both hands on top of the knees.
- Gently lean back until the shins and knees lift off the floor.
- Maintain the length of the spine so that you resist collapsing through the spine.
- Don't let the head fall back and overextend the neck.
Modifications and Other Options
- Place a blanket under the feet for added comfort.
- Doing the pose without lifting the knees off the floor still provides a solid stretch (1).
- If balance is an issue, place the hands on the floor next to the body or on top of blocks for support.
Learn more about A Journey Into Yin Yoga.
Good pain versus bad pain
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body.
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body. Inevitably, in your yin yoga practice you will be in positions where you encounter difficult sensations, and this is quite normal. If you have been to a massage therapist, then you understand what good pain is. They frequently take their thumb or elbow and dig into knots of tension within your body. While this is happening, it doesn't feel all that good, and you might even notice a grimace on your face. But what happens after they finish working out the knot of tension? Chances are, you feel tremendous relief. Hopefully, the massage therapist also brought a certain level of sensitivity to the process. Even though they were digging into the muscle tissue, there should have been a quality of respect. When this happens, you will most likely return to that therapist for further treatment.
Your yin yoga practice, in a way, is like getting a massage. The main difference is that you are both the giver and the receiver of the massage. This means that if you are attuned to your body, then you should be able to find that perfect spot of discomfort that is beneficial without being too much.
How do you know whether it is bad pain? Feeling sharpness, numbness, or a burning sensation is your body's way of telling you that something is wrong. In this case, you have a few options. First, you can try backing out of the pose. Sometimes you have just gone too deep too fast, and the body isn't ready for that depth. Second, you might want to explore one of the modifications offered in the pose descriptions. Sometimes using a prop for support can help immediately. Any time the body loses anatomical integrity, the law of compensation kicks in. In the event of misalignment, other areas of the body are forced to compensate, and usually this strains these areas. Last, sometimes because of the way your body is built, some positions will never feel right. It doesn't matter how much stretching you do, the pose won't improve. In this case, find a variation that exposes the same muscle groups but is more suitable for your body.
Bone grinding into bone is never a good sign. Always look for the stretch within the deep fascia. It is common when coming out of a long yin pose to feel tenderness and sometimes a dull, achy sensation. Never rush yourself within the transitions. Allow your body the time that it needs to adjust to the deep stretch that it just experienced. Bring mindfulness into each and every movement.
Learn more about A Journey Into Yin Yoga.
Three laws of a yin pose
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.For example, pick an appropriate weight and do 8 to 12 biceps curls. This exercise will break down the muscle tissue. After rest, the body will repair and rebuild the muscle, assuming you give it proper nutrition. Then the next time you do the exercise after the muscle has recovered, the movement will be more efficient and the weight easier to curl. The natural Tao of the body knows how to adapt. This example describes a yang style of exercise to address the yang nature of the muscles.
The connective tissues however, are characterized by yin and need to be exercised in a yin manner. So, what makes a yin yoga pose? Instead of a fast, dynamic movement, the connective tissues respond to a slow, sustained hold. Practitioners of yin yoga typically hold a relaxed posture for three to five minutes, which exerts a positive stress on the connective tissues as a way to trigger the body's natural repair response. This leads to a stronger, more durable, and supple body. This method then triggers a set of events that makes the connective tissues stronger, longer, and more durable. Because the connective tissue is found in nearly every structure of the body, this is a boon for your overall health and performance capabilities.
No matter what yin pose you do, the following three laws will always be present. Anytime you work with these three guidelines, you know that you are working within the realm of yin. Remember these now and forever.
Find Your Edge
When you enter into a posture, you first look for your edge. This is a wall of resistance that keeps you from proceeding farther. Trying to force and push through this wall isn't yin; it is yang. Imagine yourself gently leaning into that wall. Depending on the situation, the wall could indicate tissue tightness or it could indicate anatomical limitations. If anatomy, rather than tissue tightness, is the limitation then your range of motion has been fully expressed. During the posture, aim for positive discomfort and not bad pain.
Find Stillness
Once you find your edge and settle into the sweet spot in the pose, strive for stillness. Stillness is synonymous with yin. Finding stillness doesn't mean that you can't fine-tune and adjust your position. It just means that if you need to move, do it mindfully. Frequently, our movements are unconscious and reactive. If we are in a pose and experience discomfort, many of us try to distract ourselves from what we are feeling. This could arise as an itch, a desire to adjust clothing, or the temptation to pick at our fingernails. You wouldn't believe the number of people I've seen in a yin pose become enamored with their nails. If you need to, make a mental note to set up a mani-pedi appointment, and then come back to yin practice. Eliminate unnecessary, fidgety behavior.
Let Time Flow
Yin yoga is not about quantity; it's about quality. You may not execute nearly as many poses as in a flow class, but that's not the point. The point is to spend a substantial amount of time in each pose in a deep, concentrated way. The strength of yin yoga comes from this flow of time. The longer you hold, the deeper you go. The deeper you go, the deeper you heal. The deeper you heal, the better you will feel. So being patient is to your benefit. Developing patience is an added bonus of your yin yoga practice. The more patience you have, the less stressed and anxious you will be. So how long do you hold? The magic window of time for holding a yin pose is usually three to five minutes.
Learn more about A Journey Into Yin Yoga.
Yin yoga: ankle stretch
This pose targets the ankles and tops of the feet.
Suggested Duration
2-3 minutes
Benefits
This pose targets the ankles and tops of the feet.
Risks and Contraindications
If you have tight ankles (like runners!), ease into the stretch with caution. If you feel sharp pain in the knees, then ease out of the pose.
Alignment Points
- Begin in a kneeling position, sitting on the heels.
- Place both hands on top of the knees.
- Gently lean back until the shins and knees lift off the floor.
- Maintain the length of the spine so that you resist collapsing through the spine.
- Don't let the head fall back and overextend the neck.
Modifications and Other Options
- Place a blanket under the feet for added comfort.
- Doing the pose without lifting the knees off the floor still provides a solid stretch (1).
- If balance is an issue, place the hands on the floor next to the body or on top of blocks for support.
Learn more about A Journey Into Yin Yoga.
Good pain versus bad pain
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body.
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body. Inevitably, in your yin yoga practice you will be in positions where you encounter difficult sensations, and this is quite normal. If you have been to a massage therapist, then you understand what good pain is. They frequently take their thumb or elbow and dig into knots of tension within your body. While this is happening, it doesn't feel all that good, and you might even notice a grimace on your face. But what happens after they finish working out the knot of tension? Chances are, you feel tremendous relief. Hopefully, the massage therapist also brought a certain level of sensitivity to the process. Even though they were digging into the muscle tissue, there should have been a quality of respect. When this happens, you will most likely return to that therapist for further treatment.
Your yin yoga practice, in a way, is like getting a massage. The main difference is that you are both the giver and the receiver of the massage. This means that if you are attuned to your body, then you should be able to find that perfect spot of discomfort that is beneficial without being too much.
How do you know whether it is bad pain? Feeling sharpness, numbness, or a burning sensation is your body's way of telling you that something is wrong. In this case, you have a few options. First, you can try backing out of the pose. Sometimes you have just gone too deep too fast, and the body isn't ready for that depth. Second, you might want to explore one of the modifications offered in the pose descriptions. Sometimes using a prop for support can help immediately. Any time the body loses anatomical integrity, the law of compensation kicks in. In the event of misalignment, other areas of the body are forced to compensate, and usually this strains these areas. Last, sometimes because of the way your body is built, some positions will never feel right. It doesn't matter how much stretching you do, the pose won't improve. In this case, find a variation that exposes the same muscle groups but is more suitable for your body.
Bone grinding into bone is never a good sign. Always look for the stretch within the deep fascia. It is common when coming out of a long yin pose to feel tenderness and sometimes a dull, achy sensation. Never rush yourself within the transitions. Allow your body the time that it needs to adjust to the deep stretch that it just experienced. Bring mindfulness into each and every movement.
Learn more about A Journey Into Yin Yoga.
Three laws of a yin pose
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.For example, pick an appropriate weight and do 8 to 12 biceps curls. This exercise will break down the muscle tissue. After rest, the body will repair and rebuild the muscle, assuming you give it proper nutrition. Then the next time you do the exercise after the muscle has recovered, the movement will be more efficient and the weight easier to curl. The natural Tao of the body knows how to adapt. This example describes a yang style of exercise to address the yang nature of the muscles.
The connective tissues however, are characterized by yin and need to be exercised in a yin manner. So, what makes a yin yoga pose? Instead of a fast, dynamic movement, the connective tissues respond to a slow, sustained hold. Practitioners of yin yoga typically hold a relaxed posture for three to five minutes, which exerts a positive stress on the connective tissues as a way to trigger the body's natural repair response. This leads to a stronger, more durable, and supple body. This method then triggers a set of events that makes the connective tissues stronger, longer, and more durable. Because the connective tissue is found in nearly every structure of the body, this is a boon for your overall health and performance capabilities.
No matter what yin pose you do, the following three laws will always be present. Anytime you work with these three guidelines, you know that you are working within the realm of yin. Remember these now and forever.
Find Your Edge
When you enter into a posture, you first look for your edge. This is a wall of resistance that keeps you from proceeding farther. Trying to force and push through this wall isn't yin; it is yang. Imagine yourself gently leaning into that wall. Depending on the situation, the wall could indicate tissue tightness or it could indicate anatomical limitations. If anatomy, rather than tissue tightness, is the limitation then your range of motion has been fully expressed. During the posture, aim for positive discomfort and not bad pain.
Find Stillness
Once you find your edge and settle into the sweet spot in the pose, strive for stillness. Stillness is synonymous with yin. Finding stillness doesn't mean that you can't fine-tune and adjust your position. It just means that if you need to move, do it mindfully. Frequently, our movements are unconscious and reactive. If we are in a pose and experience discomfort, many of us try to distract ourselves from what we are feeling. This could arise as an itch, a desire to adjust clothing, or the temptation to pick at our fingernails. You wouldn't believe the number of people I've seen in a yin pose become enamored with their nails. If you need to, make a mental note to set up a mani-pedi appointment, and then come back to yin practice. Eliminate unnecessary, fidgety behavior.
Let Time Flow
Yin yoga is not about quantity; it's about quality. You may not execute nearly as many poses as in a flow class, but that's not the point. The point is to spend a substantial amount of time in each pose in a deep, concentrated way. The strength of yin yoga comes from this flow of time. The longer you hold, the deeper you go. The deeper you go, the deeper you heal. The deeper you heal, the better you will feel. So being patient is to your benefit. Developing patience is an added bonus of your yin yoga practice. The more patience you have, the less stressed and anxious you will be. So how long do you hold? The magic window of time for holding a yin pose is usually three to five minutes.
Learn more about A Journey Into Yin Yoga.
Yin yoga: ankle stretch
This pose targets the ankles and tops of the feet.
Suggested Duration
2-3 minutes
Benefits
This pose targets the ankles and tops of the feet.
Risks and Contraindications
If you have tight ankles (like runners!), ease into the stretch with caution. If you feel sharp pain in the knees, then ease out of the pose.
Alignment Points
- Begin in a kneeling position, sitting on the heels.
- Place both hands on top of the knees.
- Gently lean back until the shins and knees lift off the floor.
- Maintain the length of the spine so that you resist collapsing through the spine.
- Don't let the head fall back and overextend the neck.
Modifications and Other Options
- Place a blanket under the feet for added comfort.
- Doing the pose without lifting the knees off the floor still provides a solid stretch (1).
- If balance is an issue, place the hands on the floor next to the body or on top of blocks for support.
Learn more about A Journey Into Yin Yoga.
Good pain versus bad pain
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body.
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body. Inevitably, in your yin yoga practice you will be in positions where you encounter difficult sensations, and this is quite normal. If you have been to a massage therapist, then you understand what good pain is. They frequently take their thumb or elbow and dig into knots of tension within your body. While this is happening, it doesn't feel all that good, and you might even notice a grimace on your face. But what happens after they finish working out the knot of tension? Chances are, you feel tremendous relief. Hopefully, the massage therapist also brought a certain level of sensitivity to the process. Even though they were digging into the muscle tissue, there should have been a quality of respect. When this happens, you will most likely return to that therapist for further treatment.
Your yin yoga practice, in a way, is like getting a massage. The main difference is that you are both the giver and the receiver of the massage. This means that if you are attuned to your body, then you should be able to find that perfect spot of discomfort that is beneficial without being too much.
How do you know whether it is bad pain? Feeling sharpness, numbness, or a burning sensation is your body's way of telling you that something is wrong. In this case, you have a few options. First, you can try backing out of the pose. Sometimes you have just gone too deep too fast, and the body isn't ready for that depth. Second, you might want to explore one of the modifications offered in the pose descriptions. Sometimes using a prop for support can help immediately. Any time the body loses anatomical integrity, the law of compensation kicks in. In the event of misalignment, other areas of the body are forced to compensate, and usually this strains these areas. Last, sometimes because of the way your body is built, some positions will never feel right. It doesn't matter how much stretching you do, the pose won't improve. In this case, find a variation that exposes the same muscle groups but is more suitable for your body.
Bone grinding into bone is never a good sign. Always look for the stretch within the deep fascia. It is common when coming out of a long yin pose to feel tenderness and sometimes a dull, achy sensation. Never rush yourself within the transitions. Allow your body the time that it needs to adjust to the deep stretch that it just experienced. Bring mindfulness into each and every movement.
Learn more about A Journey Into Yin Yoga.
Three laws of a yin pose
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.For example, pick an appropriate weight and do 8 to 12 biceps curls. This exercise will break down the muscle tissue. After rest, the body will repair and rebuild the muscle, assuming you give it proper nutrition. Then the next time you do the exercise after the muscle has recovered, the movement will be more efficient and the weight easier to curl. The natural Tao of the body knows how to adapt. This example describes a yang style of exercise to address the yang nature of the muscles.
The connective tissues however, are characterized by yin and need to be exercised in a yin manner. So, what makes a yin yoga pose? Instead of a fast, dynamic movement, the connective tissues respond to a slow, sustained hold. Practitioners of yin yoga typically hold a relaxed posture for three to five minutes, which exerts a positive stress on the connective tissues as a way to trigger the body's natural repair response. This leads to a stronger, more durable, and supple body. This method then triggers a set of events that makes the connective tissues stronger, longer, and more durable. Because the connective tissue is found in nearly every structure of the body, this is a boon for your overall health and performance capabilities.
No matter what yin pose you do, the following three laws will always be present. Anytime you work with these three guidelines, you know that you are working within the realm of yin. Remember these now and forever.
Find Your Edge
When you enter into a posture, you first look for your edge. This is a wall of resistance that keeps you from proceeding farther. Trying to force and push through this wall isn't yin; it is yang. Imagine yourself gently leaning into that wall. Depending on the situation, the wall could indicate tissue tightness or it could indicate anatomical limitations. If anatomy, rather than tissue tightness, is the limitation then your range of motion has been fully expressed. During the posture, aim for positive discomfort and not bad pain.
Find Stillness
Once you find your edge and settle into the sweet spot in the pose, strive for stillness. Stillness is synonymous with yin. Finding stillness doesn't mean that you can't fine-tune and adjust your position. It just means that if you need to move, do it mindfully. Frequently, our movements are unconscious and reactive. If we are in a pose and experience discomfort, many of us try to distract ourselves from what we are feeling. This could arise as an itch, a desire to adjust clothing, or the temptation to pick at our fingernails. You wouldn't believe the number of people I've seen in a yin pose become enamored with their nails. If you need to, make a mental note to set up a mani-pedi appointment, and then come back to yin practice. Eliminate unnecessary, fidgety behavior.
Let Time Flow
Yin yoga is not about quantity; it's about quality. You may not execute nearly as many poses as in a flow class, but that's not the point. The point is to spend a substantial amount of time in each pose in a deep, concentrated way. The strength of yin yoga comes from this flow of time. The longer you hold, the deeper you go. The deeper you go, the deeper you heal. The deeper you heal, the better you will feel. So being patient is to your benefit. Developing patience is an added bonus of your yin yoga practice. The more patience you have, the less stressed and anxious you will be. So how long do you hold? The magic window of time for holding a yin pose is usually three to five minutes.
Learn more about A Journey Into Yin Yoga.
Yin yoga: ankle stretch
This pose targets the ankles and tops of the feet.
Suggested Duration
2-3 minutes
Benefits
This pose targets the ankles and tops of the feet.
Risks and Contraindications
If you have tight ankles (like runners!), ease into the stretch with caution. If you feel sharp pain in the knees, then ease out of the pose.
Alignment Points
- Begin in a kneeling position, sitting on the heels.
- Place both hands on top of the knees.
- Gently lean back until the shins and knees lift off the floor.
- Maintain the length of the spine so that you resist collapsing through the spine.
- Don't let the head fall back and overextend the neck.
Modifications and Other Options
- Place a blanket under the feet for added comfort.
- Doing the pose without lifting the knees off the floor still provides a solid stretch (1).
- If balance is an issue, place the hands on the floor next to the body or on top of blocks for support.
Learn more about A Journey Into Yin Yoga.
Good pain versus bad pain
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body.
As a yoga practitioner, it is important to be able to discern the difference between good pain and bad pain. Part of the human experience is to feel natural discomfort within the body. Inevitably, in your yin yoga practice you will be in positions where you encounter difficult sensations, and this is quite normal. If you have been to a massage therapist, then you understand what good pain is. They frequently take their thumb or elbow and dig into knots of tension within your body. While this is happening, it doesn't feel all that good, and you might even notice a grimace on your face. But what happens after they finish working out the knot of tension? Chances are, you feel tremendous relief. Hopefully, the massage therapist also brought a certain level of sensitivity to the process. Even though they were digging into the muscle tissue, there should have been a quality of respect. When this happens, you will most likely return to that therapist for further treatment.
Your yin yoga practice, in a way, is like getting a massage. The main difference is that you are both the giver and the receiver of the massage. This means that if you are attuned to your body, then you should be able to find that perfect spot of discomfort that is beneficial without being too much.
How do you know whether it is bad pain? Feeling sharpness, numbness, or a burning sensation is your body's way of telling you that something is wrong. In this case, you have a few options. First, you can try backing out of the pose. Sometimes you have just gone too deep too fast, and the body isn't ready for that depth. Second, you might want to explore one of the modifications offered in the pose descriptions. Sometimes using a prop for support can help immediately. Any time the body loses anatomical integrity, the law of compensation kicks in. In the event of misalignment, other areas of the body are forced to compensate, and usually this strains these areas. Last, sometimes because of the way your body is built, some positions will never feel right. It doesn't matter how much stretching you do, the pose won't improve. In this case, find a variation that exposes the same muscle groups but is more suitable for your body.
Bone grinding into bone is never a good sign. Always look for the stretch within the deep fascia. It is common when coming out of a long yin pose to feel tenderness and sometimes a dull, achy sensation. Never rush yourself within the transitions. Allow your body the time that it needs to adjust to the deep stretch that it just experienced. Bring mindfulness into each and every movement.
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Three laws of a yin pose
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.
The way that we exercise muscle is different from the way that we exercise connective tissue. If you want to strengthen a muscle such as a biceps, then you stress it by doing repetitive, strong, and explosive movements.For example, pick an appropriate weight and do 8 to 12 biceps curls. This exercise will break down the muscle tissue. After rest, the body will repair and rebuild the muscle, assuming you give it proper nutrition. Then the next time you do the exercise after the muscle has recovered, the movement will be more efficient and the weight easier to curl. The natural Tao of the body knows how to adapt. This example describes a yang style of exercise to address the yang nature of the muscles.
The connective tissues however, are characterized by yin and need to be exercised in a yin manner. So, what makes a yin yoga pose? Instead of a fast, dynamic movement, the connective tissues respond to a slow, sustained hold. Practitioners of yin yoga typically hold a relaxed posture for three to five minutes, which exerts a positive stress on the connective tissues as a way to trigger the body's natural repair response. This leads to a stronger, more durable, and supple body. This method then triggers a set of events that makes the connective tissues stronger, longer, and more durable. Because the connective tissue is found in nearly every structure of the body, this is a boon for your overall health and performance capabilities.
No matter what yin pose you do, the following three laws will always be present. Anytime you work with these three guidelines, you know that you are working within the realm of yin. Remember these now and forever.
Find Your Edge
When you enter into a posture, you first look for your edge. This is a wall of resistance that keeps you from proceeding farther. Trying to force and push through this wall isn't yin; it is yang. Imagine yourself gently leaning into that wall. Depending on the situation, the wall could indicate tissue tightness or it could indicate anatomical limitations. If anatomy, rather than tissue tightness, is the limitation then your range of motion has been fully expressed. During the posture, aim for positive discomfort and not bad pain.
Find Stillness
Once you find your edge and settle into the sweet spot in the pose, strive for stillness. Stillness is synonymous with yin. Finding stillness doesn't mean that you can't fine-tune and adjust your position. It just means that if you need to move, do it mindfully. Frequently, our movements are unconscious and reactive. If we are in a pose and experience discomfort, many of us try to distract ourselves from what we are feeling. This could arise as an itch, a desire to adjust clothing, or the temptation to pick at our fingernails. You wouldn't believe the number of people I've seen in a yin pose become enamored with their nails. If you need to, make a mental note to set up a mani-pedi appointment, and then come back to yin practice. Eliminate unnecessary, fidgety behavior.
Let Time Flow
Yin yoga is not about quantity; it's about quality. You may not execute nearly as many poses as in a flow class, but that's not the point. The point is to spend a substantial amount of time in each pose in a deep, concentrated way. The strength of yin yoga comes from this flow of time. The longer you hold, the deeper you go. The deeper you go, the deeper you heal. The deeper you heal, the better you will feel. So being patient is to your benefit. Developing patience is an added bonus of your yin yoga practice. The more patience you have, the less stressed and anxious you will be. So how long do you hold? The magic window of time for holding a yin pose is usually three to five minutes.
Learn more about A Journey Into Yin Yoga.