The goal is to stretch the spine, not the hips, so the emphasis isn’t on trying to get the knees to the floor. You can place blocks under the thighs for support if you like. Butterfly pose is similar to baddha konasana (bound angle pose), but the feet are farther away from the pelvis so that the legs form a diamond shape. Focus on this equal breath to assist in making the inward transition from the busy, hectic outside world, to the slow, quiet perspective of Yin Yoga.Ģ. Count how long your inhale takes, and then match your exhale to it. This sequence takes about an hour, but can be trimmed or extended slightly-just use your yinstincts. Then pause in this neutral space before moving into a brief counterpose, which is held for less time and will generally be more active, or yang-like. But remember, Yin isn’t a race: Come out of each pose slowly and wait for the sensations to wash over your body. It may feel appropriate for you to come out of a pose earlier than I’ve recommended, or to stay for slightly longer. I’ve suggested specific hold times below, but every body is different. Different poses have different recommended hold times, but the minimum for a lower-body focused pose is usually three minutes. But be aware that deliberate movement to find your edge or move away from pain is not fidgeting and is absolutely appropriate.ģ) To hold each pose for a time. How to Approach a Yin Yoga Practiceġ) To benefit from the acupressure-like effects of the pose on the connective tissue by finding the sensation of stretch, not pain (i.e., coming to your edge, but not going beyond it).Ģ) To become still-no fidgeting! Becoming still applies to the mind as well, and the mind can benefit from the stillness of Yin. If you are currently experiencing back pain and haven’t had it checked out, consult a healthcare professional to find out which movements are right for you. It is appropriate for those who have been given the nod to both flex and extend their spines. The sequence below is designed to stretch the connective tissue surrounding the spine to gently stress the back in a beneficial way and create ease of movement. Yin offers a wonderful combination of compression (for building bone strength and health) and stretching (or decompression, which helps connective tissue move optimally). Compression is often considered negative, but that’s not necessarily the case in fact, when done safely, such as in a Yin pose, it provides an appropriate and positive level of stress to the tissues. Practicing Yin allows for the opportunity to compress and decompress the spine. Because the majority of Yin poses are seated lower-body holds, most of them target the spine or the hips in some way. Yin Yoga and the spine go together like peanut butter and jelly, or if you prefer, chai and cookies. I especially notice it after some of my more vigorous yang-like practices, which cause me to turn to my old friend Yin for comfort. But now that I’m getting older, I’ve become much more aware of my lower back-particularly when it’s unhappy. I’ve always enjoyed ease of movement in my lumbar spine, and until recently, the only time I suffered from discomfort was after a week of Pilates done without proper instruction. Twinge! Twinge! Like a persistent visitor knocking on the door, my lower back has come a-calling.
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