Pre-COVID, vinyasa or flow yoga was perhaps the most popular style, and for good reason. After a fast paced day, sometimes the only way to slow down and meditate is to exercise – exchanging mental labors for physical ones is indeed relaxing. COVID has largely curtailed studio classes, and those that meet online tend to be shorter and less athletic. This isn’t a bad thing – slower practices are easier at home, and in troubled times a focus on stretch and relaxation is definitely needed. Enter Yin Yoga, a style that focuses on slow movement, poses that are held, and relaxation. While it can be really difficult to get used to a slow-paced class, the results are definitely worth it.
Yin Yoga was created by a man named Bernie Clark, who was influenced by Taoist and martial arts principles. The style seeks to integrate movement with meridian theory, Tantric practice, and differing forms of meditation. Practitioners of this style focus on stretching the fascia rather than just the muscles; we see asana as both an end in itself and as a precursor to seated meditation.
Like an Iyengar class, a Yin session moves slowly. We take a posture and hold it for a period of time, upwards to as much as five minutes. The muscles should be relaxed so that the connective tissue stretches; much like the practice of foam rolling (which has similar aims), this can be intense and uncomfortable. Keeping a mental focus on the breath and bodily sensations allows us to use the experience as an entryway into meditation.
During the holds, attention is paid to the ‘edge’, or limits of the body. Moving to the first ‘edge’, we come into stillness in the pose. After a minute or two, our bodies open a bit, allowing us to find a new edge. If possible, props are used to further relaxation; the body parts that aren’t needed to hold the pose should be at rest. In this way, the fascia (and indeed, the muscles themselves) adjust to a greater range of motion.
As is its wont, our minds will wander during the process. When they do, we simply return them to our body and breath, without resistance, judgment, or shame. We strive to simply be a ‘compassionate witness’ to the machinations of our brain as we train it to stay in place. In this way, the poses themselves become a meditation.
Because Yin Yoga is so stretch-oriented, it is an ideal practice for athletes who already do cardio and strength-training; runners and cyclists will particularly benefit from the focus on flexibility. It’s also great for those of us who do practice vigorous vinyasas and want to balance all that movement with stillness. As is true with all slower styles, it’s ideal for learning to cope with anxiety or depression; when I practice Yin, my brain begins by protesting, progresses to clock-watches, and then eventually moves into concentration. It jumps around time and time again, but as I continue to bring it back to the breath and body, it’s gotten better at staying focused.
If you’re interested in really digging into the philosophy behind the practice, Bernie Clark has written The Complete Guide to Yin Yoga. I also recommend Paul Grilley’s Yin Yoga: Outline of a Quiet Practice and Sarah Powers’ Insight Yoga as a foundational text. Either (or all!) of these books will teach you the basics as well as give ideas for practice. And please note: I’ve included the Amazon links for your convenience, but you can also order any of these from an independent, brick-and-mortar bookstore (just saying…)
It can be difficult to find Yin Yoga classes, as the style is not as well-known as others. As is always true, it’s worth the time and effort to seek out at least one class to get specific pointers on alignment. The Yin Yoga website (yinyoga.com) is a great resource, as it’s up to date on COVID restrictions. There are also videos on YouTube; I recommend starting with those taught by Bernie Clark, Paul Grilley, or Sarah Powers. If you’re willing to fork out cash for a paid service, Gaiam TV offers videos online.
Yoga Cielo Stellato 