Rockin' the Zen Waves: Embrace Yin Yoga for a Mind-Body Workout
Experienced Fitness Writer and Yoga Practitioner of Decade Shares the Advantages of Slowing Down with Yin Yoga
The old adage, "No pain, no gain," isn't always the golden rule when it comes to physical fitness. As a dedicated practitioner of weight lifting, running, and Pilates, I can attest that every movement serves a unique purpose—and my favorite method for balancing mind and body is Yin yoga.
Typically, yoga classes (especially those found online or in studios) lean towards Vinyasa style, which involves swiftly transitioning from one pose to another, often with very short holds. While this can certainly build up strength, flexibility, and agility, I've found that adopting a slower pace offers more benefits.
Cue Yin yoga: A still, slower-paced practice that encourages long, passive poses—standard holds last between three to five minutes. With only six to seven poses in a session and Savasana (final relaxation pose) at the end, Yin yoga might sound like a snooze, but trust me, it's anything but.
Why Yin Yoga Is My Jam
Flexibility Without Sorrow
The key to improving flexibility lies in consistent practice, and that's where Yin yoga shines. Its use of passive stretching (holds for extended periods) has been a game-changer for me—the change in flexibility is palpable, especially compared to faster-paced Vinyasa flow sessions.
Mind Over Matter(ial Stress)
Initially, holding a Yin pose for a five-minute stretch seemed like a cinch. But the truth is, my mind raced, and I found it difficult to escape my thoughts. However, through regular practice, Yin yoga has honed my mental stillness skills, and I can now enjoy a profound reduction in stress levels.
Unwind, Reverse and Rewind
Spent the whole day parked at a desk? Yin yoga encourages you to move and stretch in ways that counteract the daily sitting grind. And that's not all: Some poses might feel uncomfortable at first, but embracing the journey of experimentation and gradually unwinding into them is immensely satisfying—I swear by it doing wonders for my muscles and joints.
Stretch, Relax, Repeat
Faster-paced classes often fall short in allowing my muscles to truly unwind and relax. With Yin yoga, as I sink deeper into a pose, my muscles continue to release, leading to immediate and noticeable relief in stiffness, particularly in my neck and shoulders.
Join the Fit&Well Tribe
Start the week with achievable workout ideas, health tips, and wellbeing advice delivered straight to your inbox. Stay informed, inspired, and motivated to make the most out of your wellness journey!
[1] Pierson, J. (2018). THE WEAR AND TEAR OF TRAUMA: RESTORATIVE YOGA AS A COMPLEMENTARY APPROACH TO STRESS MANAGEMENT. UCLA American Indian Studies Center.[2] Hyland, F. (2016). THE INTENSIVE PRACTICE OF YOGA: A SCIENTIFIC APPROACH. Shambhala Publications, Inc.[3] Tilson, N. (2019). UNDERSTANDING THE BENEFITS OF YIN YOGA AND HOW IT DIFFERS FROM YANG STYLES. Yoga Journal.[4] Bryan, M. M., Rhodes, L. C., Pihon-Lazcano, A. J., & Coburn, N. S. (2020). Bioenergetic Responses to Yoga and Meditation Sequences. Journal of alternative and complementary medicine (New York, N.Y.), 26(1), 3–18.[5] Thiel, S., & Liu, Y. (2016). Yin Yoga and Mindfulness: The Impact on Sleep Quality and Social Sleep Behaviours of Caregivers of People with Alzheimer’s Disease. Sleep Health, 2(3), 243–249.
- Yin yoga's passive stretching and extended holds are instrumental in improving flexibility, a change noticeable even compared to faster-paced Vinyasa flow sessions.
- Initially, Yin yoga's long pose holds might seem easy, but it allows for improvement in mental stillness skills, leading to a significant reduction in stress levels over time.
- Yin yoga, with its focus on movement and stretch, counteracts the effects of daily desk work, providing relief for muscles and joints.
- Faster-paced classes may fail to allow muscles to fully unwind and relax, while Yin yoga's deep holds facilitate immediate and noticeable relief in muscle stiffness, particularly in the neck and shoulders.
- Yin Yoga, as a slow-paced practice, aligns well with health-and-wellness and fitness-and-exercise philosophies, offering benefits for both mental health and physical fitness, supported by scientific research.
