YMCA Workshop HowYin toYoga Practice YinSeries; Yoga?Oh my aching back! Finding relief from low back pain. What is Yin Yoga? What is Connective Tissue? Yin is a quiet practice of floor postures that draws energy toward the spine by gently stressing and strengthening the connective tissue of the low back, pelvis, hips and thighs. 1. 2. 3. How is yin yoga practiced? 4. 1. 2. 3. 4. 5. 6. 7. 8. Focus on “function” rather than “aesthetics” of the pose. Ask the questions,” Where am I feeling the posture?” Where is “Compression” & “Tension” being felt in the pose? Use care coming into and out of a pose. Move out of the posture, if you feel any pain. There is no reason endure pain. Can also move out of pose, if no benefit is felt – There are other poses to choose from. Relax muscles in the postures. Note, this is different than the way we practice in yang yoga with muscles active and contracted. Hold postures statically for a time– quiet meditation in each pose. Understanding that every “body” is different (different shape & length of bones), this is also true from one side of a “body” to another. It is okay if you can’t do the pose in the same way as your neighbor – just as it is okay that you may not be able to do the pose in the same way on both sides of your body – it is all based on anatomy. Recognize that you will feel a “quiet discomfort and an uneasy feeling” when you exit out of yin postures. Take a short pause in Savasana to feel the effects of the stretch and then counter pose. Key Points to Remember: 1. 2. 3. 4. 5. Get into each pose slowly and mindfully. Respect your body’s abilities and remembering that each person has a different starting point – “Start each pose from where you are.” Come into each pose to an appropriate depth (function vs. form). Intend to hold the pose for time. Start asymmetrical poses on your more open side. Come out of poses very slowly and with care. Important! Keep breathing while in each pose--- full inhalations and full-exhalations. Breathing should be smooth rather than forced. You can use a soft “ujjayi” breathing technique (in through the nose & out though the nose); warming the breath to just the right temperature and humidity for the lungs as well as creating a soft sound to focus the mind. Ligaments - wrap around bones. Tendons – attach muscle to bone. Fascia – wraps around muscle and gives it shape. According to the Meridian Theory, connective tissue supports the flow of energy (qi) through the meridians or energy pathways in the body. Yin yoga has been likened to performing acupuncture on oneself; releasing blockages in energy flow. What is the difference between Yin Yoga and Yang Yoga? 1. 2. 3. Yin is calm, quiet, stable and unmoving Yang is excited, changing and moving Yang yoga is an active practice focusing on movement and muscular contraction. Yin & Yang are complimentary. How do I know if I am doing the pose correctly? For example, the person next to me has their toes turned out…should mine be turned out too? It depends on where you are feeling the pose. Function vs. Aesthetics Why do Yin postures have different names? Yin postures are similar to their yang cousins. However, the focus is on releasing muscles rather than contracting muscles and the shape and technique used to come into the pose may be different from the way you would approach each with your yang practice. Unique names were developed to help students keep these distinctions in mind. Why Yoga as a method to relieve low back pain? Yoga combined with breathing and relaxation can reduce anxiety, stress, tension, increase qi flow in the body, and gently release tightness in low back, pelvis, hips and thighs as well as to strengthen and nourish the joints and connective tissue while bringing balance and alignment to the body. Sources: Notes from February, 2008 training, Austin, TX, Anatomy & Yin Yoga with Paul Grilley, Bernie Clark, Yinsights and Sarah Powers, Insight Yoga.