Is your yoga (or any physical activity) style more yin or more yang? If you have no idea what I’m talking about, let’s dissect this a little bit. The yin and yang discussion is old – like really old. Ancient traditional medical systems used yin and yang as ways to describe tendencies or energies, almost like the two sides of a coin. Those who were alive in the 80’s and early 90’s might remember what were called ying yang necklaces. I had one as a friendship necklace where I kept one side and a friend wore the other. Ten years later, I learned what they actually were about! Yin vs yang isn’t an argument, it isn’t a “which is better” kind of scenario, it simply describes two often opposing, but mutually-existing sides or energies or concepts. Esoteric, I know. Stay with me.
Yin and Yang
Yang is about active, muscular, cardiovascular, masculine, etc. Yang energy is most found in more superficial (meaning not deep) areas of the body (think muscles and skin). If you are a yang type, one who loves vinyasa flow, hot yoga, running or thrive on your go-go-go lifestyle, taking time to slow down, look inward and try a more passive practice could be just what you need to feel balanced.
Yin is about passive, sustained, deep, feminine, etc. Yin energy is most prevalent deep in the body, in deep organs and not surprisingly, in the deep connective tissues of the joints (think ligaments and tendons). If you are a yin type, one who loves naps, isn’t super motivated by success or working really hard, but still enjoy a mental or physical challenge from time to time, you might need to gently force yourself to engage in more yang activities from time-to-time.
We always want to do what comes naturally to us, but sometimes we have enough of that energy and what we really need is more of the opposite – it’s the symbiotic relationship of yin and yang, trying to find that balance of the two in each of us. Go-getters often need rest. Resters need challenge and activity. Take a moment to think about how you fit into this, like really be honest with yourself. Finding balance between the two, unique to each of us, is the key.
Yin and Yang in Yoga
I’m not going to talk about yang styles of yoga because they are most common in our culture. Fast-paced, flow, sweaty, hot, challenging, cardiovascular – we all know this yoga, this is what yoga means to many in our culture because it’s what’s out there. But not everywhere!
So exists a wonderful form of yoga called yin. Now, some places use yin and restorative kind of interchangeably, but that isn’t really correct. Restorative is totally passive, no noticeable stretch (usually), lots of props and staying in poses for 10 mins or more to really relax, restore and rest every fiber of your being. Sounds lovely, right?! It is. It’s like a nap for adults, but is super therapeutic and necessary for people with high stress, which is most of us. Our culture breeds stress, and restorative yoga combats stress.
Yin yoga, on the other hand, is still passive, but not as passive as restorative, with shorter holds, less props and a whole lot more mental and physical challenge. Yin yoga targets the deep connective tissues, and those tissues aren’t as pliable or flexible as muscle fibers, they are firm, hard and lumpy. In yin, we gently tug on those tissues, helping to lengthen them and remove areas of toxin buildup, leading to more flexible, lubricated joints, easier movement of energy throughout the body and a truly mindful experience. It’s not really a stretch, because it’s done super slowly, mindfully and patiently. These same types of poses done in a yang manor could cause some serious injury to joints and tissues. It’s hard work but often hard to explain because the premise is very different than the yoga most of us know and love. Targeting the connective tissues creates a lot of sensation, and learning to sit with that sensation for a while (3-5 minutes per side per pose) is really challenging.
What to Expect in a Yin Class
Expect a challenge. I know what you’re thinking, passive yoga, no sweating, no quick movement and sure-as-hell no chaturangas – how can that be challenging? My first yin class, I was a sweaty mess even though I was totally still. I was cusing out the teacher, feeling totally inadequate and wanting to cry because it was so hard. At the end of class, I felt like a million bucks. Limber, loose, lubricated and totally relaxed, calm and peaceful. How could this be?
I kept going back, and so did others. These classes were always packed and with many regular, committed students who saw, very quickly, the benefits of such a practice. It’s good for the body (lubrication, energy movement, flexibility) but also good for the mind. The framework for the class as I was taught it is rooted in mindfulness meditation, so really feeling the sensations and learning great body and mind awareness.
There are a couple rules for the class:
1) Enter the pose mindfully and slowly
2) Come to your appropriate edge, meaning you can’t go any deeper without it being too deep, yet it’s definitely not easy. Finding the edge is most important – it comes through discernment and practice. Many people are afraid to come to that edge in the beginning or don’t know where it is.
3) Commit to holding the pose in stillness for 3-5 minutes – no fidgeting, no wiggling – stillness
4) Movement is definitely allowed if you ever have pain (but we need to learn to distinguish between pain and discomfort)
5) Tap into deep breathing and mindful awareness while holding the pose
6) Come out of the pose even more slowly and mindfully than you went in
Any pose could theoretically be done in a yin way, but there are several poses ideal to yin classes. They include pigeon, seated wide-leg forward bend, triangle, wide-leg child’s pose, and others. Your teacher’s role is to help you stay focused, remind you of the rules of the class that you agreed to by being there and bringing your attention back to the mindful awareness. They are they to provide modifications whenever a pose causes pain and to help you through the inevitable mental chatter. Physical adjustments are rare, because I believe it’s dangerous to adjust someone when they are at a physical edge, but gentle touches of support might occur.
Want to Learn More?
The discussion of yin and yang is much (MUCH) more complex and detailed than I’ve even given credit to. But understanding the basics is a great place to start. To learn more, there are many books available on the topic. I am a fan of Sarah Powers and Paul Grilley, the superstars of yin in the states. They have books with poses and instructions and information about yin and yang and how to apply the practice to your life. For learning more and applying these poses to a home practice, the books are really great.
For those interested in taking classes, use the power of the internet to find a class near you. The style isn’t super popular yet, so many places won’t have any classes, but they are out there. For those of you in my neck of the woods, I will be starting to teach a weekly class Monday evenings 8-9:15 pm at Tadasana Mountain Yoga in Nederland, CO. I would love to see you there.
I’m also happy to answer any specific quesitons you have about yin, yang, yoga or otherwise. Leave them in the comments!
{Photo from Morguefile}