- Yin yoga
Yin yoga, so named because of its correspondence to the
Taoist concept of yin, is a very distinct style ofhatha yoga that stretches theconnective tissue (joints ) rather than conditioning themuscles , the latter being the aim of most other styles of hatha yoga. Experientially, the practice is characterized by passive asanas held for several minutes each. Some believe that yin yoga is the oldest form of hatha yoga, since it is the ideal method of physical conditioning for prolonged meditation, which is the principle concern of the ancientHindu practice ofraja yoga .Community
Yin yoga has been popularized in Western Culture by teachers Paul Grilley, Paulie Zink and Sarah Powers. The teachings of Paul Grilley incorporate ideas related to
traditional Chinese medicine andqigong , such asTaoist yoga and meridians. The practice is called yin, as opposed to yang, because it corresponds with yin attributes such as substance (as opposed to activity), passive (as opposed to active), cold (as opposed to hot) and other such qualities. It has been differentiated from "yang" yoga just as many physical practices in China are divided into yin and yang schools, the yin schools being softer and less aggressive. Yin yoga, as it is commonly taught in the West, is now associated with these Chinese practices. Yin yoga is often used to improve the flow ofqi through the body.Yin yoga is often prescribed as a method of preparing for meditation postures, specifically
lotus position , which require flexibility in the connective tissue.Practice
Yin yoga targets connective tissue, specifically
ligaments andtendons in the joints and spine. Over time, practice of yin yoga can lengthen these tissues, increasingrange of motion . To convey the role that connective tissue plays in determining range of motion, muscles account for about forty percent of the resistance against the body's flexibility, while connective tissue accounts for about fifty percent [http://yinyoga.com/ys1_2.2.1.1_limits_flexibility.php] . The intensity and physical benefits of the practice depend on two variables, duration of the asana and the temperature of the muscle.Duration of Asana
In order to lengthen the connective tissue, the practitioner holds an asana, engaging in
static stretching . This applies stress, in the form of tension, to the muscle and connective tissue in the targeted region. The muscle, more elastic than the connective tissue, responds immediately, lengthening to its limit. When the muscle is fully stretched, the stress reaches the connective tissue, which is not elastic and does not immediately lengthen. In order to affect the connective tissue, stress must be applied for several minutes at a time. In yin yoga, asanas are usually held for three to five minutes, but can be held for as long as twenty minutes. Because of the long duration of asanas, one of the key values cultivated in the practice of yin yoga is patience.Temperature of Muscle
If the muscles are cold, they will be less elastic, and more stress will be transferred to the connective tissue. For this reason, it is recommended that yin yoga be practiced earlier in the day, before physical activity that warms the muscles and increases their elasticity. However, some note that practicing yin yoga after a strenuous day is psychologically soothing.
Yin Asanas
Yin asanas are almost entirely passive and do not usually include what would usually be classified as standing asanas or balance poses. During the asana, muscles are relaxed to avoid
tetany , which will result from engaging muscles for long periods of time. There are only about thirty-five asanas that are appropriate for yin yoga, though this number will vary from source to source, and most poses have one or more variations.References
1. "yinyoga.com".
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