It is estimated that yoga has been around for over 3,500 years. During this time, many different styles and directions have developed. One style that is increasingly being mentioned in magazines and online is yin yoga. Have you ever heard of it? Meditative, gentle, calm - if that sounds good to you, then you should take a closer look. Here we explain what yin yoga is all about, where it originated and, above all, what effect this style can have on your body and mind. Roll out your mat, because at the end we will show you exercises to get you started with Yin Yoga. Namasté - glad you're here.
1 What is Yin Yoga - meaning & history
2. yin yoga: effects on the mind and body
3. yin yoga for relaxation - what you should look out for
4. yin yoga - exercises for beginners
5. try Yin Yoga: Prevent back pain & mental blockages
What is Yin Yoga - meaning & history
If you have already tried different styles, you know: Yoga always has something to do with movement - sometimes more, sometimes less. While some styles, such as Yoga Nidra or YinYoga , are primarily meditative, others activate the muscles in particular.
Surely"yin and yang" also means something to you? Basically, these two terms stand for opposites that complement each other; for example, darkness and sun. From a yoga perspective, yang can be seen as strength, the muscular part of the body, and yin as connective tissue and joints, relaxation. The yoga teachers Paul Grilley and Sarah Powers wanted to create a balance to the dynamic, away from the powerful yoga styles - this is how yin yoga developed. The aim is therefore to achieve deep relaxation.
This makes it one of the calmest types of yoga. And while in power or vinyasa yoga you change the asanas quickly in conjunction with your breathing, in this practice you hold them for three to five minutes - or even longer. The long hold ensures a more intensive stretching of the fascial tissue around the muscles, bones and organs. The exercises are usually performed lying down or seated and target the back, hips or legs.
During the Yin practice, you should approach your own inner life, taking into account your individual anatomy. You should engage with your emotions, surrender to them and learn new things about yourself. You don't have to be active yourself, but are to a certain extent a passive observer. Let things happen and be as they are... relax. As with any style of yoga, it is important that you always listen to your body, do not exceed your individual limits and sink into the poses at your own pace.
Is Yin Yoga strenuous?
Although YinYoga can be seen and perceived as a kind of time-out from everyday stress, it is not a "relaxed" practice. As the asanas are held for several minutes, it can also be strenuous. You are trying to overcome physical and emotional blockages - and if these have been there for a long time, it's not that easy. Yoga teaches you in these moments that it is worth holding on, that stimuli can intensify if you hold on for longer and that you may have emotions waiting inside you that you are not even aware of. Mental tension is reflected in the hip and neck area in particular in the form of tension. If you release these, you can achieve a better emotional balance. Dealing with these emotions and holding the postures for a long time can be quite strenuous in combination, but perhaps in a different way than Vinyasa, for example, is strenuous.
Yin and Vinyasa - Differences
If you have already had experience with different styles of yoga, you will know that Vinyasa, Ashtanga or Power Yoga often focus on strengthening the muscles, on Yang. In Yin Yoga, the focus is on the fascia and the exercises are performed without direct application of force. This style is therefore not comparable with the others - rather, it can be a valuable addition to your otherwise strengthening practice and promote your balance between yin and yang.
Yin yoga: effects on the mind and body
Every yoga style has its own focus. It always has an individual effect on the practitioner - because every body and every mind is different. This is also the case with yin yoga - it is best to explore the effects for yourself and make your own experiences. Nevertheless, there are of course some effects that can occur in the short and long term with regular practice of yin yoga.
Effects on a physical level
When Yin Yoga is practiced regularly through exercises, the entire body can become more flexible. Practical side effect: the metabolism is also boosted. And a particularly important point for many: Tension in the body can be relieved or, in the best case, avoided. As a frequent sitter, for example, you can prevent back pain. By holding the positions for a long time, ligaments, muscles and tendons are stretched and deep-lying connective tissue is also reached. Yin yoga also loosens up the fascia in the shoulder and neck area. On an energetic level, blockages can be alleviated, allowing energy to flow freely again.
In general, you can get to know your body better through regular yoga practice and meditation and develop greater mindfulness in terms of physical perception. This in turn has positive effects on the mind.
Effects on a psychological level
It is about sensing the body with all its sensations - and also perceiving the energetic connections and flows. Your gaze and attention are directed inwards, a break from the everyday world, so to speak. You let go of the outside world during the practice. Your thoughts can calm down and, with a little practice, you can also achieve a meditative state during the asanas. With regular sessions, you can promote emotional balance, free your subconscious from burdens and find more peace and serenity in your everyday life and within yourself. Yin yoga can help to reduce and prevent stress. Regular practice can also help with anxiety or depression. By releasing physical blockages and tension, emotional blockages can be alleviated at the same time - even subconscious feelings can be brought to the surface.
In short: Yin yoga has a positive and calming effect on body and mind. And there are many reasons to try out the style for yourself. So, what are you waiting for? Do something good for yourself - self-care is important.
Yin Yoga & TCM - a long tradition
Yin yoga has long had a place in traditional Chinese medicine. It is associated with the concept of meridians - energy pathways that run through the body with its organs, muscles etc. and connect them with each other. This concept can also be found in acupressure. Life energy, known as prana in Sanskrit and chi in Chinese, also runs through the meridians. If the energy pathways are blocked or disturbed, this leads to an imbalance that can manifest itself physically and psychologically. Yin and yang are no longer balanced. Yin practice is also based on this basic assumption. The exercises can help to promote the yin side. The asanas are based on the course of the meridians and thus stimulate the flow of energy. According to TCM, this should contribute to well-being. Yin yoga therefore builds a bridge, so to speak, between traditional Chinese medicine and yoga practice.
Yin yoga for relaxation - what you should look out for
Yin yoga is suitable for beginners and advanced yogis. However, especially if you don't have much experience with meditative practices, holding the positions for a long time can be a bit of a test of patience. This is because the quieter it is and the less active you are, the louder your thoughts can sometimes become. But if you approach the practice step by step, you will learn to remove the mental processes from you. For your first yoga experience, the guidance of an experienced teacher in a yoga studio can help you.
Always remember in your practice: everything can, but nothing has to. Respect your physical limits and don't compare yourself to the yogis next to you on the mat or on social media.
As a beginner, you should listen very carefully to your body when adopting the postures. Avoid overstretching your joints and find the optimal load for you. You should only gradually increase the time in the poses and therefore the intensity.
Equipment for your practice
If you want to fully immerse yourself in your practice, various tools can support you, e.g:
- Meditation cushion - Sitting postures are easier if you sit on the Pillow . You can use it to cushion your knees for lying postures.
- Acupressure mat - If you lie down on the acupressure mat during an asana, this can help you to relax more quickly. Acupressure also helps to relieve tension - so you reinforce the positive effects of yoga.
- Yoga blocks - They support you in different positions and can make stretching easier or more intense for you, depending on how you use them.
- Blanket - It helps to prevent you from getting cold while practicing in lying positions. You can also use it to support your knees during some exercises.
- Eye pillow - It can contribute to deeper relaxation if you place it on your eyes and temples while holding the positions.
- Yoga straps - They can help you to achieve a stretch if you are not yet able to hold your feet with your hands, for example. Think of them as an extension of your arms for the asanas.
Yin Yoga - Exercises for beginners
Before we move on to the Yin Yoga exercises, there is one more important note: the asanas in this style should be performed with a different focus. It is not about body tension - on the contrary. The muscle groups that are not required should be completely relaxed during the poses. This is very different from Vinyasa and Ashtanga yoga. This is why some of the postures have different names here. So don't be surprised if a yoga exercise that you already know from your previous practice is now named and performed differently.
When you want to start your practice, place your yoga mat in a quiet place. Place your tools within easy reach. Start by slowly settling into the respective position; it is better not to go deep into the pose at the beginning, but only intensify the stretch over time. Continue to let go gradually and listen to the signals your body gives you. If you like, you can sink a little deeper into the asana with each exhalation. If you feel a stretch, it's perfect - but you should avoid pain.
Yin yoga exercises for the back - melting heart, child's pose & snail
Melting heart
For this exercise, get into a quadruped position: your hands are under your shoulders on the mat, your knees are under your hips and the backs of your feet are on the mat. Move your hands forward in small movements until your chest slowly moves towards the mat; your hips remain above your knees. Let your hands move towards the front edge of the mat until your chest is as close to the floor as possible. This asana opens up the chest and shoulder area and gently but specifically stretches the upper back with yin yoga.
Child's pose
Start in a quadruped position. From here, pull your hips back and rest your thighs on your calves. Place your arms next to your body and your hands by your feet. You can get really heavy here and sink down. Then bring your forehead to the floor. If necessary, you can also place your head on a yoga block or Pillow as an alternative. You can vary: Spread your knees as wide as a mat, stretch your arms forward, move your upper body with your arms to the left or right for a more intense stretch of the flanks. In this way, you give your lower back a gentle stretch with the Yin yoga exercise and can also benefit from a calming effect on the mind.
Snail
Lie on your back. Then place a Pillow under your bottom and lift your legs upwards. Now you have two options:
- Either lower your legs towards your upper body and embrace your knees with your arms,
- or bring your feet to the floor behind your head or onto a yoga block. Your knees can be slightly bent.
During this exercise, the spine is stretched intensively. The blood circulation in the head increases and the lungs are pleasantly deflated.
By the way: If you want to feel the asana even more intensely, you can lie down on your acupressure mat. But beware: this is not for beginners - by shifting your weight to the back region, you will clearly feel the tips of the mat.
Yin Yoga - Hip & chest opener
Butterfly
Sit cross-legged and bring the soles of your feet together. Place your feet in front of you at a distance that is comfortable for you - the closer your feet are to your hips, the more intense the stretch. If you find it difficult to open your legs, sit on a Pillow or a block or place blocks under your knees. Now let your upper body become heavy and lower it over your legs with a rounded back. You can place your arms at your ankles or stretch them out in front of you on the mat to sink even deeper into the asana.
This pose opens up and brings flexibility to the hip region - which can be beneficial for hip flexor pain. It also relaxes and relieves the lower back. The butterfly can also be beneficial for menstrual cramps.
Deer
Start this asana in butterfly pose. Now move the right shin so that it is parallel to the short end of the mat in front of you. Now bring the left foot behind you; the shin is parallel to the long edge of the mat. You can determine the intensity of the stretch based on the angle of your knees. Once you have settled in, let the left side of your pelvis sink deeper into the mat and sit upright. Switch legs and bring your front leg into the position of the back leg. Keep both sides the same length. You should feel a stretch in the left groin area. If you want more, you can bend your upper body over your front leg and lie down.
This asana creates flexibility and opening in the hips. You also mobilize your knees.
Dragon
Start here in a big lunge. Ground your back knee and the back of your foot. If you like, place a blanket under your knee to cushion it. Lower your hips and push your pelvis forward. Your front knee remains above the ankle joint. You can rest your hands on your thigh or on blocks. If you want to intensify the stretch, you can bend forward and place your forearms to the side of your front foot on the mat or on blocks. Remember to do this pose on both sides.
In contrast to the seated and lying asanas, this one is more active. During the pose, you open your hips and groin. At the same time, the front of your thighs are stretched. This increases flexibility, relieves pressure on the back and can prevent sciatica with yin yoga. By opening the hips, you can release anxiety, tension and stress.
Yin Yoga - leaving positions
The so-called rebound is about feeling an asana. This can lead to the flow of long pent-up emotions that are overwhelming you. You may also simply feel light. Just imagine it: At this moment, the body's energy pathways are released and energy flows through them. To find your way back to a neutral position from the asanas, you can choose from the exercises:
- Release the asana as slowly as possible with as little movement as possible. Slide into a supine or prone position and get into a position where you can relax all your muscles. Then feel the effect of the previous asana.
- After a passive asana, switch to an active one, such as Downward-Facing Dog. Listen to your intuition and make movements that are good for you at that moment.
Try Yin Yoga: Prevent back pain & mental blockages
Is Yin Yoga healthy? There is no general answer to this question. We can only say: try it out. Then you will feel the effect the practice has on your physical and mental well-being. Yin yoga helps you to relax, can be beneficial for your back and muscles and can help with stress, depression and the like. However, as with many yoga styles and sports in general, every body is individual. Get involved in the practice and try out the asanas according to how you feel.