Paylor - Yin Yoga: Essential Poses and Sequences for Balanced Energy
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- Book:Yin Yoga: Essential Poses and Sequences for Balanced Energy
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Deepen your practice and find balanceYin Yoga comes homeExpand your yoga journey with a guide to essential yin yoga poses to practice at home, whether youre a beginner or an experienced yogi. Yin yoga is a style of hatha yoga informed by Chinese Daoist practices, with a focus on the meridians and proper alignment. The poses are passively held for 1 to 5 minutes to help strengthen joints, ligaments, and fascial tissues.This user-friendly reference offers just enough philosophy to get you straight to the practice. Artwork and detailed instructions explain how to perform 25 different yin yoga poses and how to string them together into 30 different sequences. The practices are designed to last 10 to 45 minutes, so you can choose how much time you want to spend on the mat.Yin Yoga offers:Reduced stress and anxietyYin yoga activates the bodys rest and digest response, which lowers your heart rate, increases circulation, and stabilizes breathing for better relaxation.Perennial posesSeasonal sequences let you tailor your yoga practice to the time of year.Mind and bodyThe long holds and contemplative nature of yin yoga are also great training for a meditation practice.Unlock the power of yin yoga with a customizable practice you can do anywhere.
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Waterhouse
Dianne Bondy
Ray Long
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Copyright 2020 by Rockridge Press, Emeryville, California
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608.
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Interior and Designer: Heather Krakora
Art Producer: Maura Boland
Editor: Lauren Ladoceour
Production Editor: Ruth Sakata Corley
Illustrations Mathilda Petersson 2019
ISBN: Print 978-1-64611-245-6 | eBook 978-1-64611-246-3
R0
For Johnnie Mae.
You are my greatest love and inspiration.
Thank you for never giving up hope that I would someday write a book.
Thank you for never giving up hope that I would someday write a book.
CONTENTS
As I sit peacefully on my mat and let out a deep breath, my mind drifts back to my first yoga classthe one I took 20 years ago in Park Slope, Brooklyn. Id felt so uncomfortable in that demanding class in such a hot, dim studio that I never went back. I reflect on how different my yoga experience is nowand also how different I am.
After leaving Park Slope, I had become a woman over 40, struggling with aches and pains that would not go away. Leg edema, insomnia, gastrointestinal issues, hip bursitis, and sciatica all caused frequent trips to the hospital. My weight had ballooned to more than 240 pounds. With numerous family members living with diabetes, I had feared I was next. I had been carrying the emotional weight of mounting debt, a vexing living situation, and unfulfilling jobs. All that led me to finally get back to a yoga studio and sign up for a different kind of class: yin yoga.
That yin yoga class started me on a journey of tremendous self-discovery. I committed to practicing yin at a popular yoga studio every day. In the years since, Ive learned how to take it slow on and off the mat, to breathe during difficult moments, to be still, and to be fearless in the exploration of any sensations of physical discomfort that arise when taking on a challenging pose or when faced with a tough life situation. My hope is that you, too, will learn these things as you gain a deeper understanding of yin (and yourself) after reading this book.
If youre new to yoga or are interested in adding a different type of yoga to your practice, this book will be a wonderful introduction to yin. Youll learn 20 of my favorite yin asanas, how to get into them, and how they affect the body, including mobilizing and strengthening the joints. The book also includes plenty of yin yoga sequences to try at home or in a studio environment.
Yin poses often look similar to poses used in other styles of yoga, but in yin they have different names. For instance, the popular pose Baddha Konasana is simply called Butterfly in yin. Throughout the book Ive included the Sanskrit name of the pose or a similar yoga pose, along with notes on any notable differences about how the pose is done in a yin practice.
The book also includes images of poses for reference. However, remember that every body is different, and the way your body takes the shape of the pose may not look exactly like what you see in the picture. Please do not too get hung up on trying to match these images. The important thing is to allow your body to experience the passive stretch in the targeted area for each pose.
I encourage you to grab your mat, take a breath, turn the page, and dive into a world that will take you deep inside yourself.
Ill see you on the yin side.
L ike life, yoga is an ongoing quest to find balance. Compared with other forms of yoga and physical activity that strengthen muscles, yin yoga stretches and stimulates whats deeper beneath the surface: the connective tissues in the body. Yin is a slower-paced practice, with an emphasis on spending a long time in postures and cultivating stillness.
Practicing with Yin and Yang
The wisdom of ancient Chinese philosophy states that all things in the universe have opposing energies: yin and yang. The common symbol taijitu illustrates this concept with a black-and-white circle with a spiral pattern inside, representing how these contrasting energies are always intertwined and flowing into each other. The yang, or white side of the symbol, often represents brightness, masculinity, rigidity, and mobility, while the yin, or black side, represents darkness, femininity, softness, and immobility. In applying this context to the physical body, our muscles are considered yang, and the connective tissues that make up our tendons, ligaments, and bones are considered yin.
Our muscles respond well to dynamic, repetitive movements. Think about your last visit to the gym. Though you may have been exhausted after your workout with weights or your run on the treadmill, your muscles were able to withstand the activity. In fact, a big reason why you continue to work out may be because you can see the benefits it has on your body as your muscles grow bigger and become stronger.
On the other hand, the connective tissues do not respond well to being stressed in the same active, repetitive manner. But all too often we engage the entire body in high-intensity, dynamic movements while neglecting to explore the benefits of gentler, passive stretching. This is where yin yoga comes in.
Yin yoga draws on the concepts that yin and yang energies form a whole and that the interaction and coexistence of the opposites are essential to creating a mind and body in balance. It is a highly beneficial practice of long-held passive stretches that intentionally target the deep connective tissues in the body that other dynamic forms of yoga and exercise do not reach.
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