A Journey Into Yin Yoga

POSES OF YIN YOGA 91

YIN POSES

Now that we’ve discussed the “The Three Laws of a Yin Pose,” let’s unpack

the details of the yin poses. Keep in mind that the pictures you see of my

wife, Lauren, and me are just examples of how the poses can be done. The

photographs are meant to serve as general guidelines; however, all bodies are

different. You might be more flexible or restricted. Each of us has our own

unique anatomy and history. Do your best to follow the alignment points and

modify as you need to. If your pose looks different than the picture, that is

OK. Always trust the wisdom of your body. All right, here we go!

through this wall isn’t yin; it is yang. Imagine yourself gently leaning into that

wall. Depending on the situation, the wall could indicate tissue tightness or it

could indicate anatomical limitations. If anatomy, rather than tissue tightness,

is the limitation then your range of motion has been fully expressed. During

the posture, aim for positive discomfort and not bad pain.

Find Stillness

Once you find your edge and settle into the sweet spot in the pose, strive for

stillness. Stillness is synonymous with yin. Finding stillness doesn’t mean that

you can’t fine-tune and adjust your position. It just means that if you need to

move, do it mindfully. Frequently, our movements are unconscious and reac-

tive. If we are in a pose and experience discomfort, many of us try to distract

ourselves from what we are feeling. This could arise as an itch, a desire to adjust

clothing, or the temptation to pick at our fingernails. You wouldn’t believe the

number of people I’ve seen in a yin pose become enamored with their nails. If

you need to, make a mental note to set up a mani-pedi appointment, and then

come back to yin practice. Eliminate unnecessary, fidgety behavior.

Let Time Flow

Yin yoga is not about quantity; it’s about quality. You may not execute nearly

as many poses as in a flow class, but that’s not the point. The point is to spend

a substantial amount of time in each pose in a deep, concentrated way. The

strength of yin yoga comes from this flow of time. The longer you hold, the

deeper you go. The deeper you go, the deeper you heal. The deeper you

heal, the better you will feel. So being patient is to your benefit. Developing

patience is an added bonus of your yin yoga practice. The more patience you

have, the less stressed and anxious you will be. So how long do you hold? The

magic window of time for holding a yin pose is usually three to five minutes.