In our hectic lives, tension can accumulate in our bodies, leading to stress and discomfort. An amazing way to relieve this is through the soothing and restorative practice of Yin Yoga. This can help you to release tightness in the body and promote deep relaxation.
Yin yoga is a practice focused on the connective tissue of the body called fascia. This fascia wraps around the muscles of the body, imagine it like how glad wrap covers food. Through the class, the aim is to stretch this fascia, and asanas (yoga postures) are held for longer periods of time (from 2-10 minutes!). The class will often include the use of various props, and whilst it might be less physically challenging compared to a dynamic one, it will stimulate the mind in a form of meditation.
It is recommended that you do some research regarding a yin yoga practice and what it entails. Whether you do this yourself or find a yoga studio near you that offers the practice. This article demonstrates some techniques to build a self yin practice to effectively release tension. Through following these steps, relaxation and harmony can be discovered for a peaceful experience in your own home.
Step 1: Create a Calming Space: Set the stage for tranquillity by finding a quiet and peaceful space for your Yin Yoga practice. It is recommended to be done in a warm environment, or somewhere with carpet to keep the body warm! Remove distractions and find a time where you will not have anything interfering with your relaxation. Put your phone on silent and play some soft music to reduce background noise. Keep the lights soft to promote relaxation, and even burn some candles or incense to create a calming effect. Through preparing your space to provide optimal comfort, you are setting yourself up for an effective and peaceful experience.
Step 2: Select Tension-Relieving Poses: there are many asanas in Yin Yoga that can have a calming effect. Depending on which area of the body you want to work on, pick postures that feel good for you. I personally love Yin Yoga with lots of props! They provide ultimate comfort, whilst still gently stretching. I would recommend purchasing two blocks and a bolster for the practice, a blanket is also a nice addition. Some poses that are nice to try are Child’s Pose (I love resting the stomach on a bolster), Forward Fold, and Reclined Twists. These poses help to release tension and promote a sense of ease.
Step 3: Cultivate Mindful Breathing: Practice deep, mindful breathing throughout your Yin Yoga practice. Breathing is a big part of yoga, especially in Yin, it is important to try to be conscious about it. Focus on slow inhalations through your nose, allowing your belly to rise, and exhale fully through your mouth, letting go of any tension. If you find that your mind starts to wonder whilst you are holding a posture, you can use a mantra with the breath. For example, inhale and say to yourself “I am”, exhale and say “present”. Or perhaps you have your own affirmation you would like to try! The breath serves as an anchor and assists in decreasing levels of stress. It guides you into a state of relaxation and presence, optimising the benefits of a Yin practice.
Step 4: Embrace Stillness and Surrender: Yin Yoga involves longer holds in poses, ranging from two to ten minutes. For the first couple of breaths, find a point in the asana which is not too much stretch, and equally not enough. In Yin Yoga, this middle ground is often referred to as the “goldilocks pose”, not too much, not too little. Once you have settled, embrace the stillness, and surrender into each posture. Allow your body to relax, gradually releasing tension with each breath. As we focus on the fascia in Yin, the stillness assists in stretching the connective tissue. As movement is driven by the muscles, finding a motionless state keeps the energy out of these areas. Try to be fully present, observing the sensations and thoughts that arise without judgment.
Step 5: Explore Gentle Adjustments: During your Yin Yoga practice, explore gentle adjustments to find optimal comfort and deepen the relaxation. As said before, utilise the first few breaths to make minor movements until you feel settled in your goldilocks pose. For extra comfort, you can use props such as bolsters, blankets, or blocks to support your body in the poses. For example, blocks or a blanket can feel nice under the knees in a reclined butterfly pose (supta baddha konasana). Little adjustments to your practice can help alleviate tension and promote a deeper sense of release.
Step 6: Practice Self-Care: After your Yin Yoga practice, practice self-care to nurture yourself further. Try to focus on your breath throughout the day, keep the calmness flowing throughout. You can also engage in activities that bring you joy and relaxation, such as taking a warm bath, enjoying a cup of herbal tea, or journaling. It is beneficial to continue practicing self-awareness throughout day-to-day life, it makes your meditation during Yin flow more smoothly. Treat yourself with kindness and compassion, integrating self-care as an integral part of your journey.
Releasing tension through Yin Yoga is a transformative practice that fosters deep relaxation and inner harmony. These steps are just some ways that can assist in creating a beneficial and ongoing Yin Yoga practice. Embracing calmness, allowing the tension to melt away can allow you to experience less stress, find ease in your body, and restore the balance in your mind. Cultivate a profound sense of well-being through the gentle practice of Yin.
Happy practicing!
Namaste
