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This position is also used in a form of physiotherapy called McKenzie Therapy, and can assist people who suffer from a bulging disc. The simplicity … Indeed, the word “health” comes from an old English word that means “whole,” and optimal health is wholeness of mind, body, and soul within your physical and social environment. Doing the poses is respecting the flow of the Chi or energy. Without a practice like yin yoga your deep fascia can become dehydrated, stiff, and less elastic. The researchers who designed the study noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. These are areas of the body often not reached with a typical yang style of yoga practice or fitness regime. Hatha and Vinyasa yoga share many of the same poses, but the pacing is different. Which one is right for you depends on your fitness level, yoga experience, and goals. Yin Yoga uses floor-based poses that are held on for a longer period. Spine biomechanic and university professor Stuart McGill notes, “we now have proof that the extended postures [of the spine] can drive the nucleus material that is in the delaminated pockets of the posterior nucleus back towards the central part of the disc.”[10] In other words, the Yin Yoga pose called Sphinx can help some people with their bulging discs (but not everyone! Here are 5 ways yin yoga could help you. If your intention is to gain or maintain optimal health, we then have to ask, “What is health?” A new model of medicine is becoming commonly used called the biopsychosocial model. Yoga helps to build muscle mass and/or maintain muscle strength, which protects from conditions such as arthritis, osteoporosis and back pain. This is very similar to what we do in our Yin Yoga practice: we come to an edge, not the deepest possible position, but a place where we feel some challenge, and we soften and hold for time. “Every day should be a day of Thanksgiving for t, ✨”You think you must have this or that and the, Celebratory #vegan brunch after a roller coaster w, Gurrrrrrrl! Yoga is … Yin yoga: be part of the yin crowd Forget fast-paced ashtanga or sweaty Bikram – slow, simple yin yoga is the class to choose if you want to calm the mind and stretch the body. Yin yoga has many benefits. The postures are held for between 30 seconds up to two minutes or longer. We hope you will join our conscious community of change makers and take the journey with us as we travel the wild road to a better tomorrow. On-going research indicates yoga can have even more beneficial effects, including: Improved heart rate variability ; Enhanced physical health (balance, strength, mobility) ... Yin Yoga. The benefits of yoga in general [Yoga] practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular... [Yoga] practice improves depression and can lead to significant increases in serotonin levels. … While weak, an anecdote is still evidence: and if your personal experience is that Yin Yoga works for you, makes you healthier, cured your specific ailment, then what more proof do you really need? Benefits of Yin Yoga Yin Yoga is a yoga practice in which you hold poses for 3-5 minutes. Tightness in your groin may have to do with inflexibility, sexual repression and inhibition. Elastic fascia and mobile joints lead to better flexibility, which is one of the key benefits to a regular yin yoga practice. Can Decrease Stress. Jennifer Raye holds her doctorate in Traditional Chinese Medicine. Sign up for our monthly love letter or stream the latest seasons of Conscious Living now on Amazon Prime. There are no specific scientific studies of Yin Yoga, however, there are many studies of yoga and meditation in general from which we can reason Yin Yoga would generate similar benefits. There are many studies looking at Yoga or stretching, but all of these, from what I have seen, employ relatively short stress times, on the order of 20 seconds or so. Because fascia needs at least 120 seconds of sustained stretching to actually affect its elasticity, yin is one of the most effective ways at improving your flexibility and releasing tension in tight spots … As described in my 21 … Do you have any scientific evidence that Yin Yoga is healthy that I can take back to my teacher?”. From a physical standpoint, yin postures are all about release. Yoga Equal parts science and spirit, Yin Yoga and meditation can be experienced as a practice of optimal well-being for the whole self. They wanted to determine whether the yoga poses they selected might also increase bone density by imposing force on the spine and … We could spend some time discussing the psychological benefits of Yin Yoga, but this is not the kind of proof the students and teachers asking the above questions are seeking. Yoga is known for its ability to ease … Relieves Pain. They want proof of the physical benefits. Whatever the distraction is, during the practice of yin yoga you have the chance to see it clearly and use it to gain greater self awareness. All Rights Reserved. Weight gain in the hip area can be a desire to keep sexual intimacy at a distance. Chapters 10 through 12 discuss additional information on yoga for specific health conditions. It has a range of benefits to offer. Yin qualities are slower, softer, and deeper which help to balance yang qualities which are focused on speed, action, and results. Each chapter briefly summarizes the scientific research on yoga for the specific conditions. An Introduction to Yin Yoga - YouTube. (“Oh look … there … is … the … puck …”). The longer held yin yoga postures put gentle pressure on the connective tissues in the body. Through holding postures for extended periods of time, this practice of being still can have a profound effect on the way you relate to your experience. As time and gravity pull you deeper into each posture you have the opportunity to notice all the ways you distract yourself from being here now. There are studies of the yang practice of yoga, however. Distraction (often called traction) is the application of a long-held stress that tends to pull bones apart. Kundalini yoga Jennifer’s offerings reflect her extensive and varied expertise in the fields of contemplative practice and integrative medicine. Connective tissue is a general term to describe the material in your body that supports and... 2. When you’re stressed, the body ignores secondary priorities like digestion, hormonal regulation, sexual function, and memory, in order to focus its energy on a stimulus it perceives as threatening. Postures and breathwork typically focus on manipulating the fascia —the deep connective tissues that fit like a sleeve around muscle groups and individual muscles. These studies provide evidence that the stresses applied during a Yin Yoga practice can lead to greater physiological and psychological well-being. Perhaps it’s your anxiety or boredom. Maybe it’s your chronic sleepiness, or your perpetual negative self talk. Perhaps my favorite from the interviews I conducted came from Kourtney Hartmoyer. To do this, the postures have to be done in a non-aggressive way. Next time you come up against your habitual distractions, the practice makes you more likely to respond thoughtfully and mindfully instead of reacting instantly to discomfort and pain. Chapter 9: Yoga for People With Health Conditions gives you general information about the use of yoga by people with health conditions. We’re Michael + Bianca Alexander, founders of Conscious Living. In any case, all of these studies on yoga or stretching employed short hold times. Yoga has many benefits including improving posture and alleviating back pain, among other physical and mental benefits. Most postures are done on the floor and focus on the lower half of the body. 🎀 D, You Can Stop Trump’s Ex-Coal Lobbyist from Heading the EPA, Moving with Compassion: A Journey of Yoga, Healing & Women’s Empowerment, WATCH: Peace in Action, The Yogaville Community, Watch: Yoga Teacher Training-Chicago Style, WATCH: THE CURE Documentary Official Trailer, Overcoming the Stress of Cancer Misdiagnosis, Keep Your Skin Happy with These 7 Vitamins, Watch: Celebrating Spiritual Diversity – Many Paths, One Truth, WATCH: Bali’s Healing Raw Food Immersion at Svarga Loka Resort. Practices that foster a contemplative state of mind, and stillness in the body, can reset the nervous system, and trigger a relaxation response, leading to greater states of peace and healing. It is a fantastic second chakra pose and relates a lot to the water element, flexibility and fluidity. She wrote, “yin yoga is a deeply restorative, nurturing and healing practice. “I know that I feel great after doing my Yin Yoga practice, but I wonder if Yin Yoga really works. I started out by purchasing the app Down Dog. [5] The researchers concluded, “The longest period of low force stretch produces the greatest amount of permanent elongation, with the least amount of trauma and structural weakening of the connective tissues.” The shorter, more intense stresses (more yang-like) were observed to have resulted in “a higher proportion of elastic response, less remodeling, and greater trauma and weakening of the tissue.”? Most yoga teachers would probably agree that doing a yoga practice right before a sporting event is not ideal. We are traveling the globe on a hunt for what it takes to be a mindful human. [8], In the world of physiotherapy, long held stress results in myofascial release (MFR) of tension, which has been shown to improve healing response. This is not to imply that looking for a deeper understanding as to why the facts are they way they are pointless — far from it! However, again, we can only make this a conjecture, using the second level of scientific evidence, because the study did not look specifically at Yin Yoga. The specific myofascial release technique employs slowly applying an external mechanical load that overcomes the fascia or tendon’s intrinsic tension to lengthen the collagen fibers. Connective Tissue For example, one study found that stretching before the main sporting activity reduced performance, and thus one should not stretch as part of the warm up. I … Yin Yoga Benefits: Healing heart and mind at the same time, Yin yoga benefits are several and hence is widely practised by many people. Yoga, breathing exercises, and meditation can reduce stress, promote healing, increase energy, decrease adverse cancer treatment effects, and enhance quality of life for patients. Yin yoga has many benefits. Myofascial release is designed to stretch and elongate the fascia and underlying soft tissue to release areas of decreased fascial motion. A meta-study (which is a study of studies) done in 2011 summarized several significant benefits from a regular yoga practice. [12] These included. Part One: The Philosophy and Physiology of Yin Yoga. For more information and free resources visit www.jenniferraye.com. Unfortunately, while the posture used in the study was definitely Yin Yoga-like, the student was a rodent, and we must extrapolate the benefits of rat yoga to humans cautiously. Yinsights into the way the body works, how energy flows and even how our minds operate, provide a baseline upon which we can observe how a dedicated yoga practice influences us. Combining the practices of Yin Yoga and mindfulness meditation creates powerful possibilities for transformation and holistic healing on all layers of being—body, mind, and heart. Yin Yoga lengthens the fascia, releasing the stuck spots and allowing the tissue to rehydrate and glow again (like soaking the sponge). What are the benefits of yin yoga specifically? Balances Yang. Another similar question goes something like this: “I heard from another yoga teacher that Yin Yoga is dangerous and I shouldn’t be stressing my joints or compressing my lower back. Yoga increases blood flow and levels of hemoglobin and red blood cells, which allows for more oxygen to reach the body cells, enhancing their function. During the practice of yin yoga, postures are softly held for longer periods of time. If Yin Yoga works for you, why not believe your own experience? While the studies documenting these benefits have been conducted on meditation, it is not a great leap to conclude that the time spent doing Yin Yoga will tap into the same well of healing and wholeness that meditation provides.[1]. Yin can feel meditative and is great for beginners and experts alike. Someone else’s anecdote, however, is not as valuable.[2]. If you live in the modern world, chances are, you could use more yin in your life! Research has found Yin Yoga to have a significant impact on lowering stress and anxiety, as well as reducing the risk of depression. There is a reason for this phenomenon: Yin Yoga activates your parasympathetic nervous system, which is responsible for the body’s rest-and-digest mode. It counteracts the very real stress many people are experiencing on a daily basis. Ancient wisdom traditions like Chinese Medicine and Ayurveda (the sister science of yoga), draw on an energetic understanding of the body that includes pathway-like meridians or “nadis”. Welcome! This is the second form of evidence; it is not ideal but it does offer some proof that Yin Yoga does work. Yin is used to describe qualities that are passive, internal, and receptive, in contrast to yang, which is more active, fiery, upward and outward moving. From the facts must flow the theories, not the other way around. Science begins with the facts; data are observations, empirically derived and undeniable. Fascia needs at least 120 seconds of sustained pressure to start to change. When surrounded by doubt, it is logical to seek some assurance that you are on the right track, but to fully answer these concerns we have to step back and look at a bigger question: Why do you do yoga? Yin Yoga encourages you to become aware of these stored emotions so you can begin to recognize them and release them. This model recognizes that health is not simply having a physically sound body. For example, it would not be a good idea to do a Yin Yoga practice just before playing a game of hockey. Reflexes will be considerably slower. What I found in that still and soft practice was a refuge I could always return to when the world around me felt like it was falling apart. 3. [Yoga] practice improves depression and can lead to significant increases in serotonin levels. Here's an example: When your outer hips are relatively open in a pose like Warrior II, you'll be able to rotate your front thigh out and line up your front knee toward the pinky side of the toes.But if that area is tight, your knee will buckle in toward your big toe, which can strain the inner knee. 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