In the age of constant motion, nothing is more urgent than space for stillness
YIN YOGA
Yin yoga is medicine to the modern world -Nik Robson, Yinculture
Chronic stress is the health epidemic of the 21st century. Constant rushing through life, multitasking and occurring external distractions in our lives have led into serious disharmony in humanity. We are becoming more and more distanced from nature and its life-giving benefits, unable to pause and simply be.
What is yin yoga?
Yin yoga is quite a new addition to the world of yoga, however the principles behind it are ages old. It can be practiced through different lenses, the meridian theory and Traditional Chinese Medicine being the most common ones.
Yin is a static or one could say passive practice. This means that the poses are held for an extended period of time, from 3 to 10 minutes. On a physical level, the aim is to affect the connective tissue or fascia rather than the muscles.
To access these deeper tissues in the body, stillness and patience as well as gentle attitude of practicing are required. Softening into the shapes, and consciously relaxing away from all contraction will eventually lead into the body inviting us deeper.
As a practice yin is usually very restorative, helping us to drop into the parasympathetic nervous system, the state of rest and digest. This is vital for all of us; something every single person in the modern world needs.
Yin yoga generally aims to release tension from the body and the mind. It can increase flexibility and help with chronic stress. Due to the restorative nature, it can also give the practitioner a good night sleep.
It is a perfect practice for recovering from many injuries or trauma in the body. The poses can be modified to suit several bodily limitations.
Yin is a simple practice for every body
My two first yin yoga teacher trainings were based on practicing through the lens of Traditional Chinese Medicine and I still apply it in my teaching a lot. For the past few years, after a greatly transformative training with Nik Robson, I started weaving together the Samkhya Philosophy and more of a yogic approach into my yin yoga practice as well.
Whatever structures we choose to apply in our practice is less important in yin though. More than anything it is about surrendering to the unknown.
The practice of yin yoga is especially close to my heart. I find it suitable and easy to access for pretty much everybody. No matter where you are on your path, this simple and gentle practice of slowing down is a perfect way to begin to heal and to explore the totality of your being.
Yin sequence for releasing the lower back
Start by finding a shape that feels relatively relaxed. Never go to your maximum stretch in yin, a good measure is to find your edge and then back off to 30-50% from it.
Hold each shape for 5-10 minutes.
In cases of sharp pain or numbness of any body parts, release the shape or choose a milder variation.
When it’s time to come out, do it with care and take a few minutes to rest in savasana or childs pose in between shapes.
Dragon Pose
One of the few furious ones; dragon pose is an intense hip opener releasing especially the front side of the hips and groin.
Dragon has many variations, from flying to low to twisting dragons.
If you want to get the real juice flowing, try several variations in a row and breathe your way into freedom.
You can make dragons more bearable for the knees by folding a blanket under to bottom knee.
Deer Pose
A nice counter for a deep hip opener such as dragon is the sweet deer, targeting the outside of the hip and thigh.
If you suffer from lower back pain, the deer pose can also help bring space into that area by releasing the gluteus and tight hips.
In case the deer pose feels too intense or you feel sensitivity or pain around knees, you can substitute with figure four (lying down on your back with one ankle bent over the opposite knee).
Buttefly Pose
Butterfly is the ultimate forward fold and an amazing way to close any practice. The backs of the legs are semi-isolated in this backline opener, which gives great access to the lower back.
It also brings space to the groins and insides of the tighs.
People with sciatica or other acute back issues are advised not to round the back, but to try to keep the spine straight.
If the butterfly feels too intense or you feel pain around your knees, try supporting your legs with bolsters or pillows.
Free Yin Yoga: Integration & Assimilation
A complete yin practice with a little bit of breathwork to gently activate the belly center, where our assimilation abilities lie.
This practice aims to support digestion and assimilation - both on the level of the physical body (digesting food) but also mentally and emotionally (digesting life experiences).
You'll be left feeling balanced - soft but strong in your center. One prop will be beneficial; ideally a bolster or coach pillow!
Class is open for all levels and guided in English. Practice includes yin asana (applied into the context of traditional yoga rather than TCM) and pranayama, breathing exercise.