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The Benefits of Yin Yoga

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Yin Yoga

Yin yoga is one of the many different types of yoga you can practice, but what makes Yin yoga special is the philosophy behind it and its many benefits.

Yin yoga is based on the Taoist concept of yin and yang or the complementary (rather than opposing) principles of nature. Yin represents earth, darkness, passivity, and what is hidden. Yang symbolises heaven, light, activity and what is revealed. In the body, stiff connective tissues like tendons and ligaments are classified as yin, while pliable muscles and blood are yang.

Yin YogaYin yoga classes can be quite slow-paced, but still be challenging for yogis who are unused to the practice. Poses are held for long periods, often five minutes or longer with the purpose of applying moderate stress to the stiff areas (yin) of the body like the tendons, fascia and ligaments. This results in increased circulation, improved flexibility, and an enhanced flow of chi (life force) to the organs.

Flexible and revitalised tissues

Holding in a yoga pose could be compared to an old sponge getting in a good, long soak. Imagine Yin yoga akin to a massage. Your body’s tissues are extended, strengthened and become more flexible as tissues are stretched, squeezed and twisted. Yin yoga compels muscles to relax around these stiff, connective tissues.

Increased mobility

With more pliable connective tissue, range of motion increases. Muscles glide over each other more easily. As we experience ageing or injury, our mobility becomes more limited. Usually, this is because connective tissue is worn away and restricts muscle movement. Since Yin yoga is all about targeting these stiff tissues, the flow of nutrients and energy is improved through the application of mild stress to the joints.

Deeper relaxation

Belly breathing is a vital part of Yin yoga and this form of conscious breathing is like allowing a wave of relaxation to wash over the body. Yin yoga triggers the parasympathetic (relaxation) nervous system, which we rarely experience due to our busy lifestyles, we are constantly in our sympathetic nervous system, rushing from one task to the next. It’s no surprise why, while in parasympathetic mode, we feel rejuvenated after, since this gives our overworked internal organs time to catch up on digestion, elimination of toxins, healing and repairing.

Fit for meditation

Not only is Yin yoga revitalising for your body, but your mind as well. The need for stillness in your poses can also be carried over to the need for stillness in the mind. As you pull yourself into a relaxed state through Yin yoga, the mind also benefits as you’re able to let go of the cloud of distractions and form a clearer perception. Meditation isn’t needed in Yin yoga, but as you continue your practice, you may soon find it puts you in the proper state for mental calm and clarity.

Coping with anxiety and stress

With all these calming benefits for the body, breath and mind, Yin yoga can also prove to be beneficial for people who regularly undergo stress and anxiety. Initially, holding a pose can make one anxious, but if you approach it gently and with no expectation of achieving perfection, your body (and mind) will begin to adjust. Yoga, in all its forms, requires only an open heart and an open mind. There is no need for constant judgement and control in your practice. This act of surrendering can be used in everyday life, making one more resilient to stress.

10 Reasons to Practise Vinyasa Yoga

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Unlike slow-paced types of yoga meant to soothe and relax, in Vinyasa yoga classes you’ll really work up a sweat. Vinyasa translated from Sanskrit means “to place in a special way,” which is often interpreted as moving with intention and in conjunction with your breath.

Sometimes Vinyasa yoga classes are called Vinyasa Flow or Flow classes. Flow in yoga occurs when your movement and breath are linked together and flow as you go in and come out of postures. It’s slightly more fast-paced than other yoga classes, where you’re instructed to hold a pose for a few moments. The result is an invigorating practice that gets your heart and muscles pumping.

Beginner friendly

Vinyasa yoga has no strict set of rules and you’ll find classes where the instructor may incorporate a variety of things, like including other yoga styles or relaxing music. Consider Vinyasa yoga a healthy challenge and a way to learn basic pranayama (breathing).

A cardio workout

Studies have shown that regular Vinyasa yoga practise improves cardiovascular health. This makes Vinyasa yoga a great workout alternative when the weather is too hot or too cold for outdoor cardio exercise, like walking or running.

corporate yoga brisbaneDefined muscles

During Vinyasa yoga, you will typically perform a yoga push-up, where you move from plank to Chaturanga or four-limbed staff pose to upward facing dog to downward dog and to Chaturanga again. These yoga push-ups are a crucial part of Vinyasa classes and will leave you with toned shoulder and arm muscles The Chaturanga push-ups will also feel less overwhelming and repetitive as they are incorporated in a yoga sequence.

Burn calories

The high intensity impact of this cardio workout can burn a significant amount of calories. In 45 minutes of Vinyasa, one can burn 415 calories.

Re-energize

Vinyasa is a whole-body workout, getting your blood pumping, burning calories, and improving strength, flexibility and agility. It’s a functional exercise that can be invigorating, not just for the body but the mind as well. In Vinyasa yoga, you can release your stresses in a healthy way.

Reduce headaches

One study has proven that practising energy-boosting yoga for five days a week for six weeks can reduce the frequency and intensity of headaches. The research involved patients who added yoga to their usual care for their migraine issues.

De-stress

Scientific data can back up the fact that people coping with depression respond positively to practising yoga. Studies have proven that regularly performing yoga effectively reduces stress and anxiety. Yoga encourages mindfulness and being more aware of your breath and body in the present.

Go with the flow

If you’re prone to distractions or you find it difficult to sit still and relax, Vinyasa yoga might be for you. The smooth and continuous Vinyasa flow can enhance your concentration, removing yourself for a moment from counterproductive distractions and worries. You can take this habit off the mat and apply it your daily life as well.

Quit bad habits

Another scientifically proven benefit of Vinyasa yoga is that smokers find it effective in curbing their habit. One study showed that smokers who practised Vinyasa specifically were more likely to drop the habit of smoking than those who didn’t do yoga. The participants were noted to have reduced anxiety as well.

Variety and fun

Vinyasa yoga has been compared to Ashtanga yoga, which also involves continuous movement of postures through breath. However, Vinyasa is considered to be more flexible and classes will vary from session to session as well as your instructor. There are no set rules, unlike Ashtanga. Also, the flow in Vinyasa makes it appear and feel graceful, almost like dancing.

10 Basic Yoga Positions for Beginners

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Are you thinking of trying out yoga for the very first time? Or maybe you’re new to the practice and have been overwhelmed by all the postures in your classes. You might also be an experienced yogi looking to go back to the basics. There are some simple postures that serve as the foundation for most yoga practices. They’ll also help you get a grip on what you have learned and what you’re yet to learn.

If you’re planning to do this at home or without an instructor present, always err on the side of caution. Remember to breathe deeply and continuously as you move through each pose and listen to your body. If you feel any pain or discomfort, adjust your position accordingly or gently ease yourself out of the pose.

Downward Facing Dog

The downward dog pose stretches the muscles of the back of the body and legs as well as strengthening the arms and shoulders. It’s also been shown to alleviate back pain due to postural awareness.

  1. Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
  2. Curl your toes under and push back through your hands, lifting your hips and straightening your legs (as far as is comfortable for you).
  3. Spread your fingers and push down from the forearms into the hands and fingers.
  4. Your head should be directly between your arms.
  5. Keep your hips high and sink your heels towards the floor.
  6. Move your chest towards your thighs

Cat-Cow

This type of kneeling pose can greatly improve spinal flexibility and abdominal strength. While it may seem basic, it has wonderful benefits, particularly for people who spend a lot of time sitting down.

  1. Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
  2. Keep the neck long. Imagine extending from the crown of your head to the tailbone.
  3. On an inhale tilt your pelvis back so that your hips stick up (like a cat would). Drop down the belly and gaze up without straining the neck.
  4. On an exhale, tip your pelvis downward, and tuck in your tailbone. Let the back naturally round and drop your head, gazing to your knees.
  5. Repeat for five to 10 breaths.

Mountain Pose

The mountain pose is more than just standing straight. This prepares you for other standing poses and works to develop your alignment. It’s also great for improving posture.

  1. Stand up with your feet together.
  2. If your ankles or knees are uncomfortable, separate your feet slightly. Lift up your toes and fan them out and drop them back down.
  3. Ground yourself to the floor using a downward energy from your hips and legs.
  4. Maintain the natural curve of your spine.
  5. Engage your core.
  6. Let your arms hang naturally by your side with palms facing forward.
  7. Keep the neck long and crown of your head towards the ceiling. Feel as though your spine is elongated upwards.
  8. Hold for five to 10 breaths.

Tree Pose

Yoga classes near meThis pose can be a bit more challenging, as it targets balance and core strength. However, it will help you if you develop these two areas. Be patient with yourself in performing this pose and remember that whatever you can do today is good enough.

  1. Come into mountain pose with your hands at your heart center or Anjali mudra.
  2. Your weight should be on all four corners of both feet.
  3. Slowly shift your weight onto your right foot while lifting your left foot off the floor. Keep your right leg straight without locking the knee.
  4. Bend your left leg and bring the sole of your left foot to a position above your knee. If it doesn’t come easily, bring it to the lower right leg, but never on the right knee.
  5. Press your left foot and right thigh into each other with equal pressure.
  6. Keep your balance by focusing on something still.
  7. Hold for five to 10 breaths, then lower your foot to the floor and repeat on the other side.

Child’s Pose

This posture is largely about rest, but also stretches the back and hips. If you need to rest from your practice at any time, come into child’s pose. Even in the middle of a class, you can adopt this pose as you need, and rejoin the class when you’re ready.

  1. Kneel on your mat and sit back on your heels.
  2. Lower your head and body forward, resting your forehead on the mat.
  3. Extend your arms by your side.
  4. Hold for 1 to 3 minutes.

Warrior I

This standing posture strengthens the legs, shoulders and upper arms, while improving balance and core strength.

  1. While standing up straight, step your right foot forward and bend the right leg so that your thigh is parallel (or close to parallel) to the floor.
  2. Your left leg should be straight with your toes turned towards the upper left corner of your mat or about 45 degrees and heel on the mat.
  3. Your feet shouldn’t be on the same line but separated as if you were standing on the sides of train tracks.
  4. Bring your arms out to the side and then up towards the ceiling. You can let your palms touch. Keep your gaze lifted up toward your thumbs.
  5. Your hips should be square and facing forwards.
  6. Hold for 30+ seconds and then repeat on the other side.

Warrior II

This pose typically accompanies Warrior I and has benefits like strengthening the legs and arms as well as the core.

  1. From Warrior I, while still keeping your hips squared, move them to face the side of the mat.
  2. Extend your right arm toward the front of the mat and the left toward the back with palms facing downward. Keep both arms parallel to the floor.
  3. Your gaze should be to the front and just over your right hand.
  4. Hold for 30+ seconds and then repeat on the other side.

Hero Pose

This is an invigorating stretch for the quadriceps, inner thigh and ankles.

  1. Sit on the floor in an upright kneeling position.
  2. Keep your knees together as you separate your feet from each other, placing a block between your feet.
  3. Lower your buttocks to the block.
  4. The feet should be pointing straight back with the tops of the feet flat on the mat.
  5. Rest your hands on your thighs.
  6. Maintain the natural curve of your spine, especially the arch of your lower back.

Cobbler’s Pose

Also known as Bound Angle or Butterfly pose, this posture can open the hips and groin.

  1. Sit down on the floor with legs stretched out in front of you, then bend your knees and bring the feet in as close to your body as possible with the soles of your feet together.
  2. Let the knees fall out to either side. Strongly press your feet together.
  3. Sit up tall and extend the spine and keep the shoulders back.

Corpse Pose (Savasana)

This is a great way to close your yoga routine. While it seems easy enough to execute, it’s difficult to maintain and master. This pose is all about stillness, not just in the body, but mind as well.

  1. Lie down on your back with head and shoulders touching the floor and arms to the sides of the body.
  2. Let go of any tension. Relax the face and eyes.
  3. Allow your feet to turn out. There’s no need to keep everything perfectly straight. Open your palms upwards.
  4. Take slow, deep breaths while actively contracting and expanding the diaphragm.
  5. Reflect on the yoga practice you just performed. Be aware of your current state. Notice how your body feels and then focus on your breath.
  6. Hold this pose for 5 to 10 minutes.

How to Do Yoga at Home for Beginners

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What makes yoga so appealing and accessible is that you can take your practice anywhere you go, all you need is your mat. Not everyone can go to yoga classes as often as they’d like, so yoga at home is a great solution.  Daily Yoga routines are particularly ideal, with a 10 to 15-minute sequence that can wake up the spine, relieve minor back pain and stretch the hamstrings. A daily Yoga routine also allows for easier practice of longer routines. If you want to do yoga at home, here are a few things you need to know.

Yoga accessories

For most yoga styles, all you’ll need is a yoga mat, preferably non-slip. Blocks for bolstering are also a great addition, but these can easily be replaced with household items like firm cushions or folded blankets. Even a mat is not exactly a prerequisite to practice. If you’re without your mat or don’t have enough space, get creative. Find a piece of carpet or even on a bed.

A comfortable space

Setting aside a space dedicated to your yoga practice isn’t necessary, but since yoga is all about mindfulness, you may want to find a spot where you can focus and be at ease. You may even want to make your space more inviting by placing incense or candles. The important thing is that you should have enough room around you to avoid the risk of hitting any furniture.

Safety

If you’re new to yoga, it’s always best to be cautious during your practice. Without an instructor present, you’ll need to be extra mindful of your postures. Be aware of your physical limits and take care with vulnerable areas like the knees, hips, spine and neck. If you feel any pain, adjust or gently come out of the pose. There’s no need to force yourself into a pose. Yoga requires openness, not perfection.

Particularly before getting into longer routines or attempting more advanced poses, warm up properly. Transitioning between poses are the riskiest moments because there’s usually less attention paid to alignment.

Your yoga routine

What do you want to accomplish today? Do you want a relaxing routine or to try some invigorating postures? There are many types of yoga with varying benefits, which you’ll easily discover online. If you’re following video demonstrations, take time to study the poses and see if they can work for you before starting your routine.

For your daily practice, here are some poses you can do:

  1. Pelvic tilts
    1. Get into neutral position by lying on your back with the knees bent and the soles of the feet on the floor.
    2. On an exhale, gently rock your hips towards your face. Your bottom should not leave the floor but allow your low back to press into the floor.
    3. After a few seconds, inhale and return to neutral position.
    4. Repeat five to 10 times.
  2. Cat-Cow stretches
    1. Start on your hands and knees, aligning your wrists Private Yoga Classes Brisbaneunder your shoulders and knees underneath the hips.
    2. Keep the neck long. Imagine a line connecting from the crown of your head to the tailbone. This is a neutral spine.
    3. On an inhale, tilt your pelvis back so that your tail sticks up (like a cat would). Drop down the belly and gaze up without straining the neck.
    4. On an exhale, tip your pelvis downward, and tuck in your tailbone. Let the spine naturally round and drop your head, gazing toward your knees.
    5. Repeat for five to 10 breaths.
  3. Downward Facing Dog
    1. Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
    2. Curl your toes under and push back through your hands, lifting your hips and straightening your legs.
    3. Move your chest towards your thighs.
    4. Keep your hips high and sink your heels toward the floor.
    5. Spread your fingers and push down from the forearms into the fingertips.
    6. Keep your head directly between your arms.
  4. Mountain Pose and Raised Arms Pose
    1. Walk your feet to the front of the mat until you are standing in a forward bend.
    2. Bend your knees slightly and slowly rise up to a mountain pose, i.e. standing upright with your feet together and arms by your side. You should feel grounded into your mat with an elongated spine (standing tall).
    3. From mountain pose, take the arms out to the side and up to the ceiling. Press the palms together.
  5. Corpse Pose (Savasana)
    1. End your routine by simply lying down in a face-up position. Your arms and feet should relax out to the side of your body.
    2. Allow yourself time for the benefits of your practice to permeate throughout your entire body.

Sources:

https://www.verywellfit.com/how-to-start-doing-yoga-3566735

https://www.ekhartyoga.com/articles/8-tips-on-how-to-do-yoga-at-home-practice-and-all-is-coming