TLDR: yin yoga is like one big cathartic sigh of relief for your mind and body. It's a slow practice that aims to release pent-up tension while improving flexibility, focus and mood.
So much of daily life - from work to workouts to conventional yoga classes (vinyasa, ashtanga, power flow) - is yang. A vigorous, fast-paced, active energy. Equally important is to cultivate a sense of balance through the complete opposite: yin. Slow, meditative, passive energy. Below is a beginner's guide to yin yoga, from its numerous benefits to how you can practice it at home, off the mat or with Mir. With back-to-school season, consider this your registration for Yin Yoga 101. Class is in session.
Contents
What is yin yoga?
Yin yoga is a slow-paced style of yoga that incorporates principles of Traditional Chinese Medicine (TCM) with asanas (poses) that are held for longer periods of time than in other styles of yoga. This allows the practitioner to develop mindfulness and observe the changes in the mind and body. The experience will intensify naturally over time, giving the practitioner the opportunity to practice breathing through life's challenges.
There are three key tenants of a yin yoga practice:
Come into the pose to an appropriate depth, not necessarily pushing yourself to the limit.
Resolve to remain still in the pose. Observe the transformations that naturally occur within your mind, body, emotions.
Hold the pose for an elongated period of time. Typically anywhere from 3 to 5 minutes, although advanced practitioners may hold a pose for 20 minutes.
A brief history
Yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of Qi (energy) that run through our bodies. Through the slow approach to the poses, we are able to release tension, alleviate blockages and allow the energy to flow freely. The goal is not to flow and move through postures freely like in other styles of yoga. A yin practitioner holds the poses for a longer period of time to access the deeper tissues, especially those in the areas of major joints such as the hips, spine and shoulders. While yin poses are taken from Hatha Yoga, they are given new names to avoid direct association.
Yin yoga was founded by Paul Grilley in the 1980s. He was inspired by Paulie Zink, a martial arts champion and Taoist Yoga teacher. Paul was inspired by Paulie's flexibility and range of motion, and noticed that he was holding poses for longer durations. Paul began to do the same and noticed so much improvement in his flexibility. He started teaching Vinyasa Yoga with some passive stretching classes to his students, but the results from the passive stretches were so compelling that he began teaching those exclusively. One day, one of his students pointed out that he was teaching a unique style of yoga that was no longer vinyasa or hatha. And Yin Yoga was born.
Why try yin yoga?
Calms and balances the mind and body. Paired with deep breathing techniques, a yin yoga class activates your parasympathetic nervous system which slows your heart rate and brings you to a restful state. Opposite to the autonomic nervous system, activated by shallow breathing, which triggers your fight-or-flight response.
Reduces stress and improves sleep quality. After a yin class it is common to feel balanced and restored. A study conducted in 2018 showed that Yin yoga is a cost-effective and sustainable method for reducing levels of stress and related anxiety. When practiced in the evening you may also experience improved quality of sleep.
Boosts circulation. Each pose targets deep tissues and ligaments. When these stretches are linked to a concerted slow and steady breath you bring more oxygen into your body helping to increase blood flow and circulation.
Improves flexibility. Your fascia is like a vacuum-sealed wrap around your muscles and bones, often described as the "skin beneath your skin." Because fascia needs at least 120 seconds of sustained stretching to actually affect its elasticity, thanks to the longer holds of yin it is one of the most effective ways at improving your flexibility and releasing tension in tight spots.
Builds patience and receptivity. A yin practice does not involve a lot of physical movement, which requires a certain level of open-mindedness to sit with your thoughts and not rush to the finish line. It is a practice of allowing the experience to define itself as you let go of tensions in your mind and body. In a world full of convenience and notifications we don't have patience in abundance. A yin practice can help.
Improves joint mobility. Motion is lotion. The longer holds allow us to sink into the poses, explore our own joints, and gradually intensify our relationship to our own bodies and we sink into it further with the effects of gravity.
Where to practice yin yoga
You can practice yin yoga from anywhere in the world with Mir. She offers bi-weekly online classes, private bookings (for couples, friends, families and events), corporate yoga classes and has a YouTube series on the way.
If you live in Toronto, Canada, you can book an in-person private or corporate class with Mir. Or you can contact her at yinwithmir@gmail.com to attend an in-person yin yoga class in Toronto.
Follow her on instagram @yinwithmir for yin yoga and mental health related poses, tips, sequences, insights and benefits.
In essence.
Yin yoga isn't your typical intense cardio workout, but that doesn't make it any less challenging. Give it a try the next time you don't feel like getting your heart-rate high. As a practice that releases tension from your mind and body it allows you feel greater focus, flexibility, balance and joy. Book a class with Mir to experience the life-changing benefits of this deep, meditative practice.
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