Beginning a new form of yoga practice can be intimidating, but it’s important to be open to change and to be willing to try something new. Yin Yoga is a less common yoga discipline, but it can provide numerous benefits to those who begin the practice. Those who are new to yin yoga will want to carefully select the poses that they try first, as these poses are meant to be held for longer than typical yoga poses.
What is Yin Yoga?
Yin yoga is an alternative form of yoga practice that promotes a better flow of energy within the body through simple poses that are held for a longer period of time. The goal of yin yoga is to connect the deep tissues of the body with the flow of energy throughout the body. By breathing deeply and focusing on holding the pose, the individual who practices yin yoga can learn a serene, meditative form of yoga that provides many different benefits.
7 Yin Yoga Poses for Beginners
- Sphinx — Sphinx pose is an ideal option for beginners to yin
yoga, because it appears simplistic in nature yet it provides powerful results when held for a significant period of time. In Sphinx pose, you lay on the yoga mat and prop your body up with your elbows. Your toes should be pointed toward the ground, slightly elevating your legs. You lift your upper body up and face forward, similar to the Sphinx in Egypt. This pose helps to extend thespine, and should be held for about 5 minutes.
- Dragon — The dragon is a majestic pose that helps to open the hips and can improve the connection between the stomach and the spleen. In this pose, you begin by bending your right knee and stretching your left leg out behind you. Your back should remain straight as you bend into the pose, and place your right arm on your knee and your left arm behind your back. Beginners should try to hold this pose for 2 minutes, but with practice, the time can be increased to 5 minutes.
- Butterfly — The butterfly pose is a common choice for beginners to yin
yoga, because it is not strenuous and can be easier to hold than other poses. To get into this pose, you should begin by sitting and placing the soles of your feet together. Extend the position outward, and bend forward so that your head is in your lap. This pose helps to stretch the lower back and the hips. It should be held for 5 minutes.
- Caterpillar — Caterpillar pose is one that is beneficial for spinal health. In this pose, you sit with your legs extended out in front of you. Gently walk your upper body down so that your head rests in your lap. Those who cannot achieve this pose can use blocks or a folded blanket to rest their head in their lap. The pose should be held for 5 minutes.
- Square — Square pose is a meditative pose that can be helpful for those who are beginning to practice
yin yoga for both physical and spiritual healing. It is known for providing an energy boost. In this pose, you sit with your legs folded one on top of the other — in the shape of the square. Your hands should rest gently on top of your knees as you hold this pose for between 3 and 5 minutes.
- Corpse — Corpse pose sounds grim, but it’s quite rejuvenating for those who practice
yin yoga. In this pose, you need to lay on your back with yourarms stretched out above your heads and legs spread wide. The final pose is similar in shape to a star. This is a restful pose that is designed to increase relaxation and ease the mind of stress. It should be held for 10 minutes.
- Dandling — The dandling pose helps to increase blood flow throughout the body while simultaneously stretching the spine. In this pose, place your arms on top of your head and bend over at the waist. It can be challenging to keep the knees straight, so those who are new to yin yoga are encouraged to slightly bend their knees. This pose should be held for no more than 3 minutes.
Yin Yoga offers both emotional and physical benefits to those who pursue this practice. From deep tissue healing to minimizing anxiety, yin yoga can have a significant impact on your life. Now could be the best time to try this natural healing method.