Yin Yoga: Its Effectiveness in a Fast-paced Life

Like many styles of yoga, yin yoga is a modern conceptualization of yoga that is based upon much older philosophies. It can be seen as a mixture of hatha yoga and daoist ideas of harmony. The primary founder of yin yoga is usually listed as kung fu master Paulie Zink, who began to develop the practice in the 1970s, calling his hybrid style of hatha and taoist yogas “Yin and Yang Yoga”.

At first it was primarily the interest of martial artists looking to improve their flexibility. It was Paul Grilley that helped bring it to the masses.

Yin yoga classes are typically a bit slower than many of the other popular styles today such as Power yoga or Bikram yoga. Because the asanas are held for a longer period of time, often between three and five minutes, and even up to twenty, it is more meditative and has a focus on increasing one’s awareness of their body.

As its name suggests, it is meant to be a balance to the more typical “yang” styles of yoga that have become so popular such as Ashtanga, Bikram, or Iyengar yoga. Yang poses are typically a bit more strenuous and help increase strength. The yang of the practise comes more from moving between the various poses. Yang refers to heat and movement, whereas yin focuses more on permanency and stillness.

Even though many of the poses may resemble or even be identical to many of those which are familiar with a typical yoga practise, it gives a different name to nearly every asana. This is not for branding purposes, but mainly to highlight the emphasis on release instead of contraction.

For example, the plow is called the snail and the one-legged pigeon becomes the swan pose. Given that it is nearly impossible to stretch connective tissues when the muscles are tensed, there are many poses that cannot be done in a yin yoga practise. Standing poses, inversions, and positions involving arm balancing are some examples. Instead, it mostly focuses on sitting and supine poses, forward bends, balanced with back bends, hip openers, and twists.

It is not without its own esoteric belief system. For example, it utilizes the daoist idea that there are different elements (earth, fire, wood, metal, and water) that can represent different ways that energies flow through the body. It is believed that this practise can increase the amount of qi / chi or vital energy flowing through your body which can have many beneficial effects. It is likened to the positive effects one gets from acupuncture.

There is anecdotal evidence that suggests that it can be beneficial for relieving joint pain, or least train one to tolerate joint discomfort a bit more. It has been suggested that the types of stretching employed by yin yoga could help reduce inflammation in the joints and may also improve the hydration of the fascia.

It is claimed that this practise can help increase the body’s qi / chi, or vital energy flow. There is a belief that the meridians, or energy channels, described in the energy systems espoused by Chinese traditional medicine correspond directly with the connective tissues that are stretched by this practise.

Multiple studies have shown that yin yoga specifically can be beneficial to our mental and emotional health. Many practitioners say that it greatly relieves stress and anxiety. There’s also been some suggestion that this type of yoga has the ability to help manage the recovery from trauma and manage addiction.

Holding these positions for a long amount of time can teach people how to deal with the discomfort some emotional issues inflict. It is also said that given the deep breathing, it can cause an emotional release for some. Different studies suggest that it can help increase mindfulness and quiet the restless mind. In addition to this, practitioners have reported a decrease in stress and worrying.

For example, meditation can be seen as being beneficial to one’s health, mostly because they reduce the levels of cortisol in the body, which can have adverse health effects. It has been shown that this type of yoga can help with depression and reduce sleep problems.

In addition, the practice of Yin Yoga at bedtime has been shown to promote relaxation of the neurological system, which in turn facilitates the body’s preparation for sleep. This process improves the quality of sleep as the body enters a rest and digest mode. This is especially important in today’s fast-paced world, where many people find it difficult to relax because their nervous systems remain in a state of sympathetic arousal. A yin yoga class requires the opposite: to slow down, to live in the present, and to make a mindful connection with oneself.

Given its slow pace, yin yoga may be a safer alternative for those who wish to explore some of the benefits of yoga, with a lower risk of injury. This does not mean it doesn’t have its own risks. The connective tissues are very fragile, so it’s important to only move the joints in ways they are meant to move.

Also, it is best to go into the stretches gradually, because too many dynamic movements can cause strain on the joints. It is not uncommon for people new to yin yoga to experience some soreness in the joints akin to a minor strain. Therefore, it is best to be careful and not over do it, especially at the beginning.

Updated: July 29, 2024. – This article was originally published on February 3, 2021.