Learning yin yoga
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This document provides an overview of the Yin yoga practice and its health benefits. It describes several Yin yoga poses such as Melting Heart, Bound Angle, Camel, Child's Pose, and Frog and explains how each pose stretches different parts of the body and affects meridians and organs. It recommends holding Yin poses for 3-5 minutes to allow the tissues to relax and lengthen. The document aims to educate readers on Yin yoga and its health benefits through detailed descriptions of sample poses.
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Learning yin yoga
- 1. Learning Yin Yoga THE HEALTH BENEFITS OF YOGA
- 2. In this yoga blog, we’ll be exploring the basics and health benefits of Yin Yoga. Yin Yoga is a beneficial practice that targets the connective tissues such as the ligaments, bones and joints of the body, those that are not normally exercised in the typical yoga asana practices. Yin Yoga practices direct the stimulated energy created in typical asana practices deeper than the muscle (Yang) tissues. The Yin style of yoga targets the connective tissues of the hips, pelvis and the lower regions of the spine, the gentle stretching techniques are quite different from the typical asana practice, although both styles share some asanas in common as practice. We’ll explore some of the Yin poses and health benefits in the following presentation. Yin poses are typically held for longer periods of time to allow the issues to relax and lengthen. .
- 3. We’ll begin with Anahatasana aka Melting Heart. This asana stretches the upper and mid back, helps to open the shoulders and softens the heart. Care is to be taken if you have a bad neck. Meridians and Organs affected are the spine, the urinary bladder lines, arm meridians, and the Heart and Lung lines. Holding the pose for three to five minutes is recommended.
- 4. Next, we’ll look at Baddha Konasana, aka Bound Angle. Baddha Konasana is similar to Butterfly Asana, shown below. The difference between Butterfly and Baddha Konasana is that in Butterfly you’ll round your back and allow your head to drop down to your heels, moving the feet out and away to enable your folding forward fully. Holding the pose for three to five minutes is recommended.
- 5. Next, we’ll look at Ustrasana aka Camel. I love this asana for the beneficial back massage. Ustrasana provides several health benefits as a deep backbend. Arching the back, massaging the sacral/lumbar spine and opening the upper thighs, but keeping a small opening of the ankles helps. This asana stretches the hip flexors and opens the shoulders, helping to correct hunching of the upper back and shoulders. Note – don’t drop your head back if you have any problems with your neck. Keep your chin to your chest to prevent injury. Meridians affected are the Urinary Bladder, Kidney, Spleen and Stomach. Note that placing your hands on the back of your hips or lower back helps you stay in the asana longer. Dropping the neck back will provide stimulation to the thyroid gland in the throat. Holding the pose for one to two minutes a the most is recommended.
- 6. Next, we’ll look at Child’s Pose aka Balasana. Childs Pose is a healing and relaxing asana often used as a break in or between asana flows. Child’s pose gently compresses the organs of digestion and the chest. This relaxing asana can help back and neck pain if the head is the supported by a bolster under the forehead. The asana provides a gentle spinal stretch and promotes the flow of blood and lymph fluids. An alternate is to stretch the arms out forward on the floor, with knees wide apart. Meridians affected are the Spleen, Stomach, Kidneys and Urinary Bladder. This asana also affects the ankles and spine. Hold the asana as a yin pose for three to five minutes, or as a counter-pose for up to one minute.
- 7. Next, we’ll look at one of the powerful standing forward fold asana, Uttanasana. This asana provides a gentle stretch of the lower spine, slows the heart rate and rejuvenates the spinal nerves. Bending the knees strengthens the legs and releases the back. If flexible enough you may want to try this asana with your arms wrapped around the back of your legs, holding your wrists behind your knees, keeping your back rounded. Meridians affected are the Urinary Bladder, and the asana is known to be beneficial for the liver, spleen and kidneys.
- 8. Next, we’ll look at the asana Banarasana aka High Lunge. This asana is sometimes known as Dragon. A low lunge is known as Baby Dragon, variations are Twisted Dragon, Winged Dragon, Overstepping Dragon, Dragon Splits and Fire-breathing Dragon. Meridians affected are the Stomach, Spleen, Liver, Gall Bladder and Kidneys. Joints affected are the ankles and hips. It is safe to hold the asana for one minute and cycle through the variations, while changing sides. You will want to change sides to balance off the effects of the asana.
- 9. Next, we’ll look at Mandukasana aka Frog. Frog is known as a deep groin opener, especially affecting the adductor muscles. The asana aids in digestion and relieves cramps. Frog comes with contraindications: Avoid this asana if you have back issues, knees can feel stressed so using padding is recommended; for a stiff neck, rest the forehead on the floor or on a bolster for comfort and safety. Meridians affected are Spleen, Liver, and Kidneys. If your arms are outstretched forward the upper body meridians will be massaged, which affects the lines of the Heart, Lungs, and the Small and Large Intestines.
- 10. Ananda Balasana aka Happy Baby is a deep hip opening asana, and a good yang asana for the upper body strength. Using your arms to hold your feet you’ll use your strength to do the work, not leaving it to gravitational pull. Rolling from side to side while holding your feet up provides a relaxing and beneficial spinal massage. The asana helps to release the sacrum and helps with deep compression of the stomach organs. Meridians and organs affected are the Urinary Bladder, Spleen, Liver and Kidneys. Joints affected are the hips and sacrum. Hold the asana for three to five minutes.
- 11. Paschimottanasana is a deep forward fold, similar to Caterpillar, except that we are not trying to lengthen or stretch out the spine or the back muscles, or bring the head to touch the feet, but instead we are moving into a simple rounded spine, and slowly bringing the head to touch the knees. The stomach organs will be compressed, strengthening digestive organs and stimulating kidney function. It is recommended that you be sure your hips are tilted forward in the seated position. This asana is a relaxation pose that prepares one for meditation, and balances the flow of Chi.
- 12. Upavistha Konasana is a seated forward fold that is a preparation for most of the seated bends, seated twists and the wide-leg standing poses. Care should be exercised as the forward fold asana can be hard on the pelvis and knees, and can aggravate sciatica. Tilt the hips forward to alleviate this problem, and be sure to elevate the hips so the knees are below them. Round the back and allow the head to drop.
- 13. The next asana is Janu Sirsasana, a powerful head-to-knee seated forward bend asana which benefits all levels of students and practitioners. After holding the asana for some time, switch sides to give an equal stretch to both. Be sure to continue breathing slowly and deeply as you hold the asana. This asana is also a beneficial spinal twist and a good hip opener.
- 14. Jathara Parivartanasana is a reclining twist that benefits the urinary bladder lines by twisting the spine. The twisting compresses the stomach, and stimulates the gall bladder meridians. This asana also helps the liver, spleen and pancreas. Holding the asana for three to five minutes is recommended. Twisting at the end of a practice will help restore equilibrium to the nervous system and release tension in the spine.
- 15. This asana Supta Virasana is similar to Saddle, providing the benefits of a deep opener in the sacral-lumber region, stretches the hip flexors and quadriceps making this an excellent stretch for athletes and individuals who stand or walk a lot. Additionally, dropping the head and neck back a little stimulates the thyroid gland. You can extend one leg out, making this asana “Half-Saddle”. Raising your arms above your head will open the shoulder areas.
- 16. Bhujangasana or Cobra is similar to Sphinx and Seal. Cobra affects the urinary bladder and kidney lines that run through the lower back and sacrum. Also affects the stomach and spleen meridians along the top of the legs. The compression is said to stimulate the kidneys and adrenals. Holding for one minute then dropping back down to rest a minute , or for five to twenty minutes over time.
- 17. Savasana is the ultimate resting pose that completes your practice, allowing the body to rest and the mind to remain alert after the practice. It is suggested that you allow your inner guide to send you a message letting you know that you’ve rested sufficiently. Pay attention to the flow of your energy and breath, and bend your knees slightly, just enough to allow your lower back to resting on the floor. Rest your arms on the floor beside you and calm your breathing, allow yourself to feel the peaceful rest.