Yin Yoga

What is Yin Yoga?


There are numerous yin yoga benefits. Yin yoga is a gentle and restorative type of yoga that differs from other active yoga practice in a few key ways. First and most yin yoga poses are done on the ground lying down so it’s a very passive restorative experience using a lot of props like bolters and cushions when necessary. Most yin yoga poses are held for 3 to 5 minutes.


 Regular yoga poses are held often only for three to five breaths. So 3 to 5 minutes is a much longer amount of time to be resting in a yoga pose.

In yin yoga you resist gravity, you lift your arms, you do standing poses, you reach up again the opposite is true instead gravity is our friend and you let your body sink down into the earth and focus on this downward pull of energy in order to surrender and release the anatomical aim of Yin yoga.

Yin Yoga Benefits

  1. Yin yoga is to gently stretch the connective tissue that can get bound up especially in our hips and low back by holding postures for three to five minutes.
  2. It cultivating a sensation of patience and surrender we allow these bound-up connective tissues to slowly and gently unwind the benefits to this.
  3. Many Ying yoga increases the range of movement.
  4. You produce more synovial fluid in your joints for the spine and joint capsules and decompress the back allowing for more space and length between your vertebra.
  5. Many people with low back pain have found relief from a consistent Yin yoga practice.
  6. To get the benefits of yin yoga, stretch every pose at least 3 to 4 minutes
  7. It gives relief from stress and anxiety
  8. The poses of yin yoga help to make the lower back flexible
  9. This yoga is a hip opener
  10. It makes your joints flexible.
  11. Yin yoga works on the flow throughout the body of subtle energy along the meridians.
  12. By holding postures for longer increases the flow of energy and flow of circulation throughout the body.
  13. It improves your flexibility by working on your connective tissues
  14. Yin energy is stable and immobile it is our famine energy
  15. It relates to our connective tissues which tend to be relatively stiff.
  16. Yin yoga is a gentle introspective practice that gives us the chance to work on our sense of calm and patience
  17. It can be an excellent way to work on our range of motion and flexibility
  18. Yin yoga can also be wonderful for helping us become more resilient to stress
  19. It can help us to let go of our need to always be in control of everything which is something that we can carry our of course into our day-to-day lives.

Yin Poses

Here is a list of yin yoga poses. You can start yin yoga at home according to your requirements.

Yin poses for hips

Yin poses for shoulders

Yin poses for lower back

Yin poses without props

Yin poses for ansiety

Yin poses for root chakra

Yin poses for digestion

Yin poses for hamstrings

Yin poses for crown chakra

Yin poses with bolster

Yin poses for neck and shoulder

Yin poses for sleep

Yin poses for throat chakra

Yin yoga for weight loss

Yin yoga for flexibility

Yin yoga full body

Paul Grilley thinks that in recent years, yoga in Europe and the United States has concentrated on “power yoga” or Ashtanga Yoga that combines strength and breathing. He feels that such exercises are too masculine and require feminine elements to balance, so he created Yin Yoga. This new school. Theory of
Yin Yoga

Paul Grilley
Paul Grilley

Image source: Pinterest

In other words, Paul Grilley, based on a Westerner, found the principle of balance between yin and yang in China and then incorporated some ergonomic viewpoints to develop a theory. In other words, he believes that after often practicing asanas that focus on strength training, soothing movements are needed to lengthen our muscles and tendons, so that the body does not pay too much attention to muscles, and less softness; To the time of their own contact with the soul.

Therefore, the movements he designed are not difficult, such as butterfly style, front splits … These are not “heavyweight” movements for people who often practice asanas. However, it is difficult: each action stays for about 5 minutes. In other words, every action is made one after another with the pulls + stay.

Paul Grillry believes that in addition to breathing, there is a principle to do Yin yoga, that is, the lower body should be extended, and the upper body should have a little muscle exercise. Because he believes that most people’s leg movements are only for walking, running, or muscle training and they don’t stretch enough, so they need to stretch more. But for balance, the upper body needs to practice some muscles.

Difference between East and West

Paul Grilley’s theory is mainly designed for Westerners who like to practice muscle. Even if they do yoga, they also like Ashtanga Yoga or strength yoga which has a feeling of strength training. Therefore, they need to use the method of stretching to achieve balance.

Yoga has a strong emphasis on stretching asanas, so you will feel that Yin Yoga is very familiar with these moves. If softness has been valued in your asanas in the past, you no longer need to practice yin yoga, because that will overstretch our muscles and connective tissue.

But if you have been focusing on practice recently, you can use the Yin Yoga method to extend the muscles and tendons that you usually do not notice. However, its extension time is very long, so please do not stay at your own maximum limit, for example: please do not cut to the maximum angle when splitting your legs, but be conservative, take some back, so that you do not overstretch when you stretch for a long time And hurt ~
As Paul Grilley said, only when yin and yang reach equilibrium can we be in harmony and bring ourselves to a more joyful level. Isn’t it?