Yin yoga is a very specific practice in which we move slower, hold poses longer and mainly target the hips, legs and length of the spine. Most of the postures are practiced close to the floor and props are used for support. The student is instructed to find an edge of experience, this edge should be therapeutic and non-threatening in intensity in order to stay in the pose for 2-5 minutes. It is in this slower practice, in which we hold postures that the student often experiences a profound sensation often both physically and emotionally. This sensation is often a release, bringing the practitioner back to a more balanced state. This practice does not target muscle, but rather targets the joints and connective tissue or fascia. There is however about 20-30% muscle engagement involved in holding the poses in a proper alignment.

Our connective tissue or fascia holds everything together, and without it we would likely be a puddle of mush and bone. Our muscle fascia connects everything together – cells, layers, organs, ligaments and bone.

“The goal of the proposed fascia training is therefore to stimulate fascia fibroblasts to lay down more youthful fiber architecture with a gazelle-like elastic storage capacity. THis is done through movements that load the fascia tissues over multiple extension ranges while utilizing their elastic springiness.” (Schleip & Muller, 2012). Yin yoga creates fascial fitness as it is a form of slow, static stretching, which is known to be effective in enhancing range of motion. “When the tissue is stretched, compressed or sheared, fluid moves out, and when we come out of the posture and rest, the tissue is re-hydrated.”

Why Practice Yin Yoga?

1. No matter how much we crave movement sometimes we need stillness. Yin yoga is the perfect balance between a restorative and dynamic practice as it offers slight muscle engagement while holding poses in a therapeutic fashion for longer periods of time. The yang energy of a dynamic class helps us to rid ourselves of nervous energy, but often that energy is on the surface. Yin yoga allows us to slow down and go deeper, releasing deep seated energy and getting into layers, not unlike the peeling of an onion.  In the slow release of tension we also release emotional stress and anxiety as well. Our bodies are maps of our experiences, and those experiences that are traumatic or emotional difficult are often buried deep. This type of practice can help detox you both body and mind. It is in the stillness we are able to take stock of thoughts, ultimately deciding which ones are helpful and which ones are harmful, without judgement.

2. Yin yoga can be very therapeutic in opening very, very tight parts of the body after inactivity or any other time away from the mat for whatever reason. The poses are done slowly with a concentration on alignment, and taking ones time to arrive in the final expression of the position. The student is also encouraged to not only take things slower than they want to, but also at their own pace, reducing the amount of competition on the mat. In yin yoga we are encouraged to draw inward to pay special attention to the way the body feels in each pose, ultimately finding an end point in which you can stay for several minutes without holding, gripping or seizing. This allows the student to not only notice progression over several weeks but also allows the student to focus on the sensation of the breath as it opens each area. Over time, we learn how to self-heal, opening up tight areas or creating space around injury using meditative techniques and static stretching and how to pin point areas of emotional and physical tension with a fine tooth comb – the breath.  This practice is great for runners, cyclists, long-term drivers, those who work in an office, and for those who are looking to balance a dynamic yoga or gym practice. When we hold these poses the body is able to effectively bind water. We know that our bodies are made up of mostly water and when we bind the un-bound water in our bodies through the release of long held static stretches this water becomes bound and flows through the body draining the lymphatic system. This also flushes us out of toxic chemicals and helps refresh energy in the body. Once we are flushed out of physical pain, we can go to work on releasing negative emotions, and overall begin work crafting a more positive, fulfilling and graceful existence.

3. Yin yoga can improve fascia fitness across the entire body, creating a silk-like suit encasing the organs, muscles, and literally everything else. This connective tissue has the muscle memory of a gazelle or a kangaroo. Fascia fitness can mean the creation of an injury resistant silk-like suit with the muscle memory of a gazelle or kangaroo. The toning of fascia fitness is done through holding static stretches. If the muscle fascia were a cotton shirt, pulling on the right bottom corner of that should would result in an effect in the top left shoulder of the shirt. This effect is much seen through the body in the yin poses. It is important to stretch the body in such a way because our lifestyle has basically created a Hyperkyphosis of the spine. This drawing forward of the head and shoulders and the rounding of the upper back creates tension in the spine. This posture can also create lot of lower back pain as the lower body tries to compensate for the weight of the upper body, compensating for a kind of pulling up from the waist due to tight back muscles. It reduces space across the front of the body causing the collarbones to become shortened and the pecs as well. This curvature of the spine is created from sitting, working on the computer and even from texting. Because we spend so much time with the head and shoulders drawn forward the shrinking effect can become profound. Immobility can increase the intensity of these symptoms and over time the body can begin to harder, muscle fascia almost contracting or becoming shorter, more “bulky” as well. It feels better to open this connective tissue up to a more neutral, natural position. Imagine sucking all the space out of a zip lock bag. This reduces the space and amount of movement that can be created by the items inside. This is exactly what can happen to the body with overuse, or repetitive motion. Yin yoga can help normalize these severe postural problems and bring the body back to a more comfortable space, working both in the joints but also working all over, affecting the fascia fitness. The more we practice the more the fascia remembers allowing us to move more freely, and also, perhaps most importantly making our bodies stronger and more impervious to injury.

 

Care to try a class? Join me Friday August 14th from 6-7:15pm and Tuesday August 25 from 6:15-7:30pm at Yoga Tree Studios Bay and Dundas location.