Posted by on 6/24/2021 to Let's Talk Yoga!
New to Yin Yoga? Try These Yin Yoga Poses for Beginners
Yin yoga is a slow-paced type of yoga in which positions are held longer than usual (typically 2 to 5 minutes). Most of the times the positions are performed with the support of special cushions called "bolsters", yoga blocks and whatever else is necessary to make the asanas comfortable and perfectly suited to everyone's needs and flexibility. The main goal of yin yoga is to stimulate your connective tissue throughout the power of deep breaths. In doing so, the connective tissue stretches, strengthens and opens slowly, creating more space between the joints, improving their movement and making them firmer, more stable and stronger, and increasing muscle flexibility. Today we want to share some yin yoga poses for beginners and why we should have them in our daily routine to feel good.
Yin yoga poses for beginners: how a class is built up
Yin Yoga classes generally focus a lot on self-listening; this means that when taking a position one should make sure to let go of all distractions and to bring attention to the present moment or to our intention (sankalpa), thus favoring the perception of the sensations of the body, mind and of the breath.
In doing so, yin yoga promotes internalization, tends to calm the restless mind and is very useful for preparing the body for meditation and releasing repressed emotions.
To better understand how and why yin yoga works let's take a step back and see where this particular style of yoga comes from.
In particular, the word "yin" is very relevant, as it is the same as the Taoist concept of Yin and Yang that we all more or less know, where in black there is a dot of white and in white there is a dot of black .
This extraordinary symbol, according to oriental philosophies, describes the concept of opposites and the fact that a thing cannot exist without its opposite: there is no white without black, there is no light without dark, there is no feminine without masculine, there is no heat without cold.
The two forces, the two poles, are complementary and are one the continuation of the other. When the female yin force reaches its peak, it gives way to the male Yang force and so they continue in perpetual motion. Balance depends on this.
Benefits of Yin yoga poses for beginners
Like any other type of yoga, the benefits of yin yoga are found both physically and mentally.
From a physical point of view it is very useful for improving flexibility as it allows the tissues to stretch. The results obtained in terms of flexibility are impressive. Just try a position at the beginning of the practice and try the same position at the end of the lesson and see the difference.
Furthermore, as we said, the practice of yin yoga helps us improve circulation throughout the body, is good for the joints and above all works with the tendons and ligaments, which instead happens only marginally when we practice a more dynamic or energetic style. which acts mainly at the muscular level.
From a mental point of view, the static nature of yin practice means that the practitioner is guided to listen to the breath and silence. In this way the parasympathetic system is stimulated and the mind calms down, leaving a feeling of calm and mental peace and making this style perfect for preparing for meditation.
Top 3 Yin yoga poses for beginners
Start in a four-legged position, place your toes so that only your toes are touching the floor. Sit on your heels facing up. Breathe and hold the position for three to five minutes. This asana stimulates the individual meridians of the fingers and soles of the feet: spleen, liver, gallbladder, bladder and kidneys.
In a standing position, spread your feet as wide as your hips and bend your knees slightly. Bend your torso forward so that it hangs soft and heavy on your legs. Now grab your left elbow with your right hand and vice versa. Stay at least three minutes in this position. This asana stretches the back of the body and acts primarily on the bladder meridian.
Garland pose :
Squat as you often see in Asia and Arab countries. The feet are hip-width apart and turned slightly outwards, the legs participate in the rotation. If your heels aren't touching the ground, place a rolled-up blanket underneath. Let your arms and head hang down and relax. Hold the pose for three to five minutes. This asana stretches the lower back, widens the hips and acts on the meridians of the kidneys, spleen and liver.
These are the best and easiest Yin yoga poses for beginners. Don’t forget that, in case this seems a bit too much for your body you can use props all over the practice. Always listen to your body and respect its limits!