Yin Yoga for the Beginner: A Basic Guide—To the beginner, it may seem that all forms of yoga are created equal. However, there are separate and distinct yoga practices that those who are new to yoga may want to consider. This guide to yin yoga for beginners will provide you with more information about this specific type of yoga practice and will also offer insight into how you can get easily get started with your own yin practice.
Yin Yoga vs. Yang Yoga
Yang yoga is perhaps the most common form of yoga practice, and many who are new to yoga may not recognize the differences between these two types of yoga practice. In fact, the ideology and methodology behind the two practices is distinctly different. Those who are new to yin yoga will want to know how these practices vary before they decide the next step to take.
- Yang Yoga — Yang Yoga is a more active yoga practice that focuses on muscle strength and cardiovascular health. There are a great variety of yang yoga poses, and yang yogis typically move through these poses quickly and frequently throughout their session. This allows them to exercise their entire body, mind, and spirit while keeping their heart rate up and their blood flowing. It is an effective form of physical exercise.
- Yin Yoga — Yin Yoga, alternatively, is less active and more meditative. Yin yoga poses are often more simplistic than yang yoga poses, but they must be held for a longer period of time. There are both physical and spiritual health benefits to this, but the practice mostly focuses on centering the mind as well as connecting the body to the spirit.
Beginning Your Yin Yoga Practice: What to Expect
It’s important to have a realistic idea of what to expect from your mind and body when you begin your yin yoga practice. First, you need to recognize the fact that yin yoga is slower and quieter than yang yoga, but that doesn’t mean it is easier. The poses are simpler, but they must be held for a significant period of time. This can cause discomfort that can be difficult to work through, but the more you practice, the better it will be for you. Many people who are new to yin yoga find that they feel best physically in the hours after the session is complete, after the physical tension has gone and the tension release has kicked in.
You should also expect to feel mentally frustrated during your first few poses. It is not easy to hold the yin yoga poses for the time required, and you may find your mind drifting to angry or irritable thoughts. As you continue your practice, your mind will learn to become still and you can better enjoy the mental benefits of this type of yoga practice.
Yin Yoga Poses and Sequence Ideas
There are several yin yoga poses that are ideal for beginners. Here is a sequence that you might consider when beginning your practice:
- Butterfly Pose — Butterfly pose is a meditative position that is a favorite among those who are new to yin yoga. Begin in a seated position, and put your feet together. Bend your head forward and focus on your breathing as you hold this pose for three to five minutes.
- Child’s Pose — Then, move on to child’s pose, where you sit on your bended knees and bend forward with your arms behind you. Breathe deeply and hold this pose for about one minute.
- Sphinx Pose — Finally, stretch your legs behind you and lay on the floor. Use your arms to stretch your abdomen and neck forward, and relax in Sphinx pose. Stay in this pose for about three to five minutes.
Yin yoga is a practice that requires concentration and effort, but that doesn’t mean it is an exclusive practice reserved for the most advanced yogis. As you can see in this guide to yin yoga for beginners, there are many options for even inexperienced individuals to begin a yin yoga practice that is both physically and spiritually effective. You can start your new practice today, should you wish.
Until next time, here’s to yin!
Sincerely,
Jill Schoenberg
a Lover of Yin Yoga and Life
