What’s yin yoga?
Yin yoga is a slow-paced style of yoga where the postures are passively held for extended periods, typically 3-5 minutes or longer. Unlike more dynamic yoga practices such as Vinyasa or Ashtanga, Yin yoga focuses on applying moderate stress to the connective tissues, the tendons, fascia and ligaments, rather than engaging the big muscle groups.
In a typical Yin yoga class, you might hold just a handful of seated or reclined postures. The long holds allow time for the connective tissues to respond to the gentle stress, which helps maintain or increase flexibility and joint health. During these extended holds, you're encouraged to find a position where you feel a sensation - not pain, and then relax into it, allowing gravity to take over.
In Yin we're not just stretching the body but also training the mind. The long, passive holds provide an opportunity for the mind to wander or become preoccupied with the discomfort in holding the postures or thoughts. By consciously directing and observing the breath, you're engaging with the life force energy (chi/prana), potentially deepening your practice beyond the physical and becoming more self-aware.
The meditative quality of Yin yoga distinguishes it from more active practices. Because you're not constantly moving between poses, Yin provides an opportunity to develop mindfulness and observe sensations, thoughts and emotions as they arise.
Why is deep breathing important?
Deep breathing is a fundamental aspect of Yin. The deep breathing activates the parasympathetic nervous system, our "rest and digest" response. When we hold poses for extended periods the body might initially perceive this as stress. Conscious deep breathing signals to your nervous system that you're safe, allowing your muscles to release tension and your connective tissues to receive the gentle stress of the pose more effectively.
Deep breathing also enhances the movement of chi or prana (energy) through the meridian pathways that these poses target. For example, when holding Dragonfly pose (a wide-legged forward fold), the breath may help energy flow through the liver and gallbladder meridians that run along the inner legs. The physical expansion and contraction of the diaphragm with each breath creates a subtle pumping effect that helps move energy through areas that might otherwise be stagnant.
In Yin we're not just stretching the body but also training the mind. The long, passive holds provide an opportunity for the mind to wander or become preoccupied with the discomfort in holding the postures or thoughts. By consciously directing and observing the breath, you're engaging with the life force energy (chi/prana), potentially deepening your practice beyond the physical and becoming more self-aware.
Here you're encouraged to find your "edge" - a place beyond your comfort zone, where you feel the intensity in the targeted tissues. This mild discomfort is necessary for better circulation and flexibility. the tissue to respond and adapt over time. The sensation should never cross the line and move into pain.
Yin yoga is beneficial for:
Increasing mobility in tight areas
Addressing connective tissue stiffness
Improving joint health
Complementing "yang" exercises (gym, pilates, running)
Building mental endurance and concentration
