Introduction •
Yin yoga is a slow-paced style of yoga with postures, or asanas, that are held for longer periods of time —for beginners, it may range from 45 seconds to two minutes; more advanced practitioners may stay in one asana for five minutes or more.
Benefits of Yin Yoga • • • • • •
Butterfly pose Chest stretch Seal pose Camel Dangling Deer
Butterfly pose •
This pose works on stretching and stressing the outer thigh, inner groin, lower back and spinal muscles, tendons, fascial sacks and ligaments of the spine and hip region. Hold the pose for five minutes. Modify by doing less range (sit up more or place a block or pillow under your chest to reduce and stress on the neck or mid-back).
Seal pose •
This pose works on extending the spine and allows a stretch down the front side of the body, including the hip flexors and abdominals. The skeletal variation in the spine between people is vast, so some of us will bend backwards easily and others won’t have the bones for it. Use your common sense to know if it is right for you.
Chest Stretch •
This pose works on stressing and stretching the chest muscles, fascial sacks and ligaments of the shoulder. When working with shoulders, it is important to be gentle as the mobility of the shoulder joint is increased but the stability is reduced. So allow a gentle pressure in the target area of the chest and allow a gentle opening.
Camel • Stretches the back and hip flexors, opens the top of the thighs, ankles, and shoulders, improves posture.
Dangling •
It is stretches the lower spine, hamstrings, quadriceps, massages the abdominal organs, relieves menstrual cramps, slows heart rate.
Deer •
It is helps to rotate hips, aids digestion, helpful during menopause and pregnancy, can be beneficial for those with high blood pressure and asthma.
• Viatcheslav Goloubov is a yoga expert who provide the important benefits of Yin Yoga through which you can reducing stress and improve flexibility.