How long to hold poses in yin yoga

This is contrast to a Yang yoga practice such as Vinyasa yoga which targets the muscles. Energetically, Yin yoga improves the energy flow, enhancing the flow of chi in the organs. To be healthy, we need healthy organs as well as healthy muscles. Yin yoga also offers wonderful emotional and mental health benefits.

A Yin yoga class usually consists of a series of long-held, passive floor poses that mainly work the lower part of the body — the hips, pelvis, inner thighs, lower spine. These areas are especially rich in connective tissues. The poses are held for up to five minutes, sometimes longer. Yin is almost entirely passive, although some Yin asanas contain Yang elements. During the asanas, muscles are relaxed to avoid muscle spasm, which could result from engaging muscles for long periods.

Holding stretches for long periods of time and other techniques closely related to Yin yoga have been practised for centuries in China and Taiwan as part of Daoist Yoga, which is sometimes known as Dao Yin. Taoist priests taught this knowledge, along with breathing techniques, to Kung Fu practitioners around years ago. Yin yoga is based on the Taoist concept of yin and yang, opposite and complementary principles in nature.

Yin is the stable, unmoving, hidden aspect of things; yang is the changing, moving, revealing aspect. In the body, the relatively stiff connective tissues tendons, ligaments, fascia are yin, while the more mobile and pliable muscles and blood are yang.

It works on the Yin tissues — also known as the connective tissues. Connective tissue responds best to a slow, steady load. If you gently stretch connective tissue by holding a yin pose for a long time, the body will respond by making them a little longer and stronger — which is exactly what you want. Remember the principle of the exercise is to stress the tissue so the body will respond by strengthening it. Yin Yoga requires the muscles to relax around the connective tissue in order to get a stretch, so not all yoga poses can be done safely or effectively when practising Yin style.

Thus Yin asanas have different names. Explore your practice and experience short and long holds. Mixing it up is hugely beneficial. Based on the type of yoga you practice, there is a typical time you are meant to hold each pose to obtain the full benefits.

Although each practice is completely modifiable, these are merely to be used as guidelines for your practice. Yin yoga targets deep connective tissue and fascia as well as your joints. Poses are almost exclusive practiced on the floor and focus on the hips, pelvis, inner thighs and lower spine.

Vinyasa yoga focuses on linking breath to movement and targets large muscle groups. It increases your heart rate improving your cardiovascular health which can sometimes lead to weight loss.

Vinyasa yoga also helps you shift energy around your body. Iyengar yoga focuses on proper alignment and posture in each pose, as well as breath control. This type of yoga is highly detail oriented. Ashtanga yoga is another type of yoga that focuses on breath and movement. Ashtanga is a very disciplined practice- there are 5 ashtanga series and each practitioner must master each pose in a series before moving on to the next.

Bikram yoga is a type of hot yoga held in a room upwards of degrees. It is a 90 minute class and is made up of the same 26 poses. Restorative yoga is a relaxing class made up of long holds and passive stretching. This type of yoga uses props and offers deep relaxation throughout your body and into your muscles.

Remember to make your yoga practice work for you. Listen to your body and explore different types of yoga and breathing exercises. Some days you will need to push your limits and others you will need to slow down and take notice of what is happening in your mind and body. The more styles you practice, the more benefits, mentally and physically you will experience.

Breathing is a very important part of yoga. In order to gain the full benefits of a pose and to build a strong practice, you need to know how to properly integrate the breath while practicing physical postures. The breath helps you in many different ways in your physical practice. Breathing helps you:. The goal is to use your breath strategically in order to keep it level throughout your practice. While practicing a routine : Use your inhales and exhales to transition from pose to pose.

While in a pose : Use your inhales and exhales to deepen into s pose and keep track of the time in a pose. No matter what style of yoga you are practicing, pranayama, or breath, is a very important part of your practice.

There are styles of breath and different breathing exercises that can be practiced. This is one of the most common types of breathing exercises practiced. Ujjayi Breath is important when holding a pose for a long time and is equally important when flowing from pose to pose in different sequences.

Generally when moving, an inhale indicates an upward movement and an exhale indicates a downward movement. While holding in a pose, this breath will calm your heart rate and slow down your breath, creating stability.

This type of breathing is ideal to use before a vinyasa or power yoga class. It helps you clear your mind and body, creating space and clearity. It helps to expand the lungs to create a balanced breath through both nostrils. You can practice alternate nostril breathing by using your right thumb to close your right nostril as you inhale deeply through the left then release your thumb and exhale through your right then switch sides.

Repeat this times. This breath works great if you are practicing outside on a hot summer day or if you are practicing any type of hot yoga. You can practice this breath by rolling your tongue into a cylinder then close your mouth and hold your breath for five to Give your body a chance to open up and invite you to go deeper.

After thirty seconds or a minute or so, usually the body releases and greater depth is possible. But not always. Listen to the body and respect its requests. Yin Yoga poses generate significant physiological changes in response to a stretch, yet this happens only if the pose is maintained for a certain duration of time.

Yin poses are typically held for minutes. Yin stretches condition you to stay still and be present with the sensations that can arise rather than distract yourself by moving into the next pose. Yin can complement, rather than replace, your existing yoga practice.

Powers teaches Yin along with what she refers to as Yang, or her version of vinyasa flow yoga. She encourages students to practice Yin before or after a regular routine or as a stand-alone sequence at least two to four times a week. Incorporating Yin into your routine can even enhance your ability to access more challenging yoga poses in your other classes. The Yin sequence that follows targets the lower back and balances what traditional Chinese medicine refers to as the kidney meridian.

Tension held in the low back can block the flow of energy in organs situated nearby, including the kidney and adrenals. If you can, remain for 3 to 5 minutes in the pose. Pause for a few moments in a neutral position, or with a straight back, after each pose. You may want to have within reach a folded blanket or towel and a bolster, cushion, or pillows to support your hips or head so that your muscles can remain relaxed rather than strain to come into a pose. Sit on a blanket or cushion.

Shift your weight forward, on the front edge of your sitting bones, bring the soles of your feet together and slide them away from you to form a diamond shape with your legs. Let your knees fall out to the sides like butterfly wings. Fold forward from the hips to your appropriate edge, then relax your upper spine and let it round.

Relax your shoulders and neck and let your head fall toward the arches of your feet. You can cup your head in your hands while your elbows rest on your feet or, if your chest is lower, you can rest your head on your stacked fists. After minutes, inhale as you slowly lift your chest. Stretch your legs forward and lean back on your hands.

Sit on your shins and lean back on your hands. If the stretch feels intense on your knees, skip this pose. If you feel too much pressure on your ankles, place a folded towel or blanket underneath them.