Yin Yoga: How Slowing Down Builds Mental Resiliency

Today we continue our series where we explore different types of classes that you'll find here at HealthGirl.

So far, we've looked at Back Care Yoga and FUNctional Fitness, and this week we will discover the benefits of Yin Yoga at HealthGirl.

What is Yin Yoga?

Yin yoga is a newer style of yoga, in which postures are comfortably held for longer periods (2-5 minutes, on average) to allow muscles and connective tissues (tendons, ligaments, fascia) to release tension, and the mind to draw inward. This can be a challenging practice because it looks so simple from a postural perspective, but in our hustle culture, staying still for long periods can be very hard for many people. However, when we allow ourselves the time to be still and focus on ourselves, we can find that our minds eventually acclimate and our mental tension can be significantly reduced.

This is a fantastic class for those who feel a lot of muscular tension or tightness, have mobility issues, or need recovery from other exercises. These postures are designed to be gentle and are easily modified for almost anyone. Most Yin classes do not even require standing, making it an ideal yoga class to give yourself time to rest and recover. Many athletes of all levels have found it to be very beneficial, as have those with joint replacement surgeries, arthritis, or other mobility challenges to help improve mobility and flexibility, and gently reduce pain and stiffness.

Many students find they will sleep very well after a Yin yoga class. This can be due to the intentional practice of mindfulness, minimal movement, and finding postures that are comfortable when held for longer periods can help reduce sympathetic (fight-or-flight response) nervous system activation, and increase parasympathetic (rest-and-digest response) nervous system activation. 

Initially, it can take time to find a comfortable posture, and it is important to allow yourself to shift and support yourself with props, such as blankets, blocks, bolsters and even chairs and walls, to be comfortable. Some schools will teach that once you are in a Yin posture, you shouldn't move unless it's painful, but we don't adhere to that line of thought at HealthGirl. If you are uncomfortable in any way, whether it is a tingling sensation, a strong stretch, or pinching/pain, you are encouraged to move as soon as you notice it - the expression, "no pain, no gain," has no role here! 

By allowing yourself to be comfortable, your body learns that it is safe to release tension. In this way, you'll find that your mobility can improve dramatically over time with a consistent Yin yoga practice.

You may also find that your stress levels are more easily managed - by allowing yourself to slow down, to observe the thoughts and emotions that arise when the body is still, you can be more objective with whatever is in your mind at a given time. In our productivity-focused society, we rarely have time to be still and quiet, or if we do, we often end up focusing on the physical body and trying to take care of any aches and pains that are showing up. When you are still and quiet, and your body is comfortable in a gentle stretch, your mind will initially get very, very loud - we often refer to this as a puppy mind or a toddler temper tantrum mind! Over time, however, we learn to give ourselves compassion and to look objectively at these thoughts and emotions, which builds our mental resiliency, our ability to manage stress and our ability to feel less judgemental towards ourselves and others in our stressful moments.

In our classes, we often use gentle music and soft lighting to allow the mind to relax, and we encourage shifting and supporting with props, as mentioned earlier. We will generally only hold postures that feel a "stretch" for 2-3 minutes, and postures that are more passive, like savasana, for longer amounts, so that you aren't at risk of overstretching. Those with hypermobility are encouraged to practice slightly differently, and it's good to have a chat with us beforehand to give you some guidance so that you are safe in your joints and connective tissues.

We offer Yin Yoga online live on Thursdays at 9:00 AM Eastern, free as a part of an active AnyTime Studio membership, which you can try free for 7 days here: www.healthgirl.ca/join

We also offer Yin Yoga in person on Tuesdays at 7:45 PM Eastern, at North Dundas District High School, Room 130, and drop-ins are always welcome. You can find out more here: www.healthgirl.ca/lmalliance2024jan 

Please email us at [email protected] to find out more, and to answer any questions you may have.

Cheers to your good health, we can't wait to see you on your mat!

Meghann