Yin Yoga is one of the many types of yoga. It relaxes the mind and the body. Here you will learn everything you need to know. We also show you our favorite yoga postures.
What helps best with stress or bad mood?
Probably hiding under the covers. Or eat 5 kilos of chocolate (the happy hormones!).
Or even complaining. But a real panacea is the movement!
If you don't feel like running shoes right now, we have a great alternative. Yin yoga is a particularly calm type of yoga.
It is the counterpart to the active and powerful elements of Yang Yoga, for example Ashtanga Yoga.
What you need to know about Yin Yoga
Yin Yoga is different from other styles of yoga practice. What makes the direction so special? What needs to be paid attention to? And what great benefits are there? Find out now!
In this style, the asanas (yoga postures) are mainly performed sitting or lying down.
The main goal is to stretch the body intensively. The focus is on the hips and lower back. Each position is held for up to 5 minutes.
Meanwhile, deep breaths are taken into the abdomen. This helps to relax. And to leave the stress of everyday life behind.
In addition, the body has time to slide deeper and deeper into the asanas. And so to intensify the stretch.
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The advantages of this yoga practice
Staying in the asanas for a long time has a particular effect on the deeper layers of the body. Yang Yoga especially trains the deep muscles. In Yin Flow the Fascia, the tapes, the Connective tissue addressed.
Likewise the tendons and the joints.
In this way, the regions that are not intensively trained during normal workouts are particularly utilized. Also increases it the physical Flexibility.
Boosts blood circulation. And loosens the fasciae.
A 20-minute workout also has great effects on the psyche. So it helps Reduce stress. Fears and worries are also reduced.
The mind becomes calmer and more relaxed. Inner monologues subside. And we feel super balanced afterwards.
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Why breathing is so important in Yin Yoga
Pay attention to your breathing! Inhale deeply. And exhale slowly. So the muscles and organs can be supplied with enough Oxygen be supplied.
The nervous system is thus activated and we feel clearer afterwards and more concentrated.
In addition, the deep, calm breathing acts like a meditation. Is something bothering you?
Then focus those on the exhale and the "let go".
Let go of bad memories or thoughts. And breathe in fresh, clear air.
What else there is to consider
Anyone can do Yin Yoga. No matter whether bloody Beginner or Yogi.
It's important that you don't have any injuries. Because the body is particularly challenged. Before you go into the asanas, heat the body a little at.
It is important that you Boundaries of your body. If you can't wrap your leg around your head yet, don't.
Only go so far that the pressure exerted is comfortable. Otherwise you risk nasty injuries.
Be patient with yourself. With every yoga flow your Flexibility and you get into the asanas better. In fact, the results of yin yoga are particularly fast to see.
Start by holding the postures for one minute. The better you feel in the asanas, the longer you can stay in them. And extend the whole thing to 5 minutes. Be careful with your body. And not to overstrain it.
Our Tip:
Put on some relaxing music. On Youtube you can find great Meditation music. The helps to additional relaxation.
Find a quiet place. And turn off everything that can ring or vibrate. Consciously take a Time out.
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This is our favorite flow in Yin Yoga
Grab a yoga mat, something to drink and take 20 minutes. Have fun. :)
1. position of the child (Balasana)
We start in the position of the child. For this you come into the heel seat. The knees are hip-width apart. The big toes touch each other. Then stretch your arms upward and bring them forward in a smooth movement.
The palms point downward. The shoulders sink down. The abdomen rests on the thighs. Close your eyes and remain in this yoga pose for some time. If you want to intensify the stretch, gently push your hands forward.
The position of the child stretches your back, as well as the thighs. It helps relieve neck and shoulders from tension. Reduces stress and tension. Helps against fatigue, dizziness, headaches and discomfort.
2. this is how you get into the next yoga pose
Release the asana carefully and gently. Then come into the quadruped position. Feet and knees are drawn up. The fingers are spread. Come into dog looking down. Raise the buttocks. Keep the knees bent until you have a straight back.
Then slowly stretch your legs through. The heels will probably not yet touch the mat. There is nothing wrong with that. Just try to take turns pushing your feet down slightly. Watch your limits!
Then you roll vertebra by vertebra into a high plank. The body is now straight as a board. The hands are shoulder-width apart. The fingers are spread. The toes are pointed. Hold this exercise for a few seconds.
Then let yourself gently slide to the floor. Yoga experienced can follow the "chaturanga dandasana". Angle your arms at a 90 degree angle. Lower your body straight down. First lower the upper body, then the lower half of the body.
The hands are now propped up next to the chest. The elbows are still at 90 degrees. Inhaling lift the upper body upward, vertebra by vertebra. Keep the head straight. Then return to the dog looking down.
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3. the dove (kapotasana)
The starting position is the dog looking down. Now lift the right leg and stretch upwards. The fingers are spread. As soon as you are standing stable, bend the right knee. The right hip bone is now above the left hip bone.
With the next breath, bring the bent knee forward. The knee comes to the thumb of the right hand. The foot is at a right angle to the left hand. Make sure the hip bones are parallel. The back leg is extended centrally.
If you already feel a stretch, stay in this position. If possible, carefully lower your upper body. Support yourself with your elbows. Rest your forehead. Hold the exercise. Breathe in and out deeply and evenly.
This position increases the flexibility of the hips. At the same time it reduces back pain, helping to relax. Posture is improved and the organs are stimulated.
Of course, the pigeon also has psychological effects. Thus, negative feelings can be noticeably reduced. Stress, fears or worries are reduced. This helps a feeling of balance and serenity.
4. the shoelace
Now slowly straighten the upper body to release the dove. Lean on your hands. The arms are stretched. You should pull your shoulders down. This is how you release a tense neck.
Now shift the weight to the right leg. With some momentum, bring the back leg forward. Place the left knee over the right knee.
Left knee doesn't want to go down? Do not force it. Put your arm on the knee and gently push it down. Pay attention to the pain threshold!
If you can, bend your upper body forward. Stretch your palms away from your body. This will give you a nice stretch in your back. If that doesn't work so well yet, just sit upright and find your relaxation.
The lower back is loosened and relaxed. The neck is freed from tension. In addition, you train your lateral butt muscles. The liver, gall bladder and kidneys are activated.
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5. half shoelace
Release the previous Yin Yoga pose. Bring the upper body up. Now stretch the lower leg forward. The left knee remains bent in the starting position. Ideally, the knees touch each other.
Interlace your fingers below the right knee bend. The arms are slightly bent. The upper body is bent forward. Try to rest the forehead on the left knee.
If the stretch is still not enough for you, you can go one step further. Reach with your hands to the stretched leg. Grasp the sole. This increases the intensity of the asana.
Here, too, the flexibility of the hips is increased. If you can lean your upper body forward, the position also has a super effect on the lower back. In addition, the stretched leg is stretched properly.
6. change the pages
Now release the upper leg and swing it back again. Come into the position of the dog looking down. It's best to repeat the short flow as described in step 2. If you like, you can do the sequence 2-3 times.
The important thing is to take your time. Do not rush. Go into the asanas calmly. And never hold your breath.
When you are in your starting position, repeat steps 3-5, this time training the other side. So start with the left leg extended. Then come back to the pigeon position.
At the end, repeat the short flow again. Calmly and relaxed. In this way you prepare yourself for the next and last pose of our Yin Yoga flow.
7. the bed of roses
Now come into the heel seat, as in the position of the child. Put your knees about hip-width apart. This is important so you can rest your hips on the mat. The feet are stretched out.
Now slowly and carefully lean your upper body backwards. Place your hands parallel to your feet. Your fingers are spread and point towards your knees. Your shoulders should be gently pulled away from your ears. Your arms are slightly bent.
If you already feel a stretch, please stay the same. Otherwise, now put your forearms down. They are parallel to the legs. Support your upper body on them. The back is straight.
If you still do not feel enough stretch, you can carefully put the upper body completely. The hands clasp the elbows. Carefully rest your head on your arms.
When you do this position for the first time, someone should be there. This reduces the risk of injury. If the asana doesn't feel good, feel free to come back to forearm support. Or on the hands.
Especially here it is important not to force anything. Be patient with your body. Never go beyond your pain threshold. The point is to stretch the body without stressing it.
The body is particularly well supplied with oxygen by the deep inhalation and exhalation. You also stretch your back, arms and thighs. This helps to release tension.
8. and finally...
Now release the last Yin Yoga pose by first bringing your upper body up. We recommend that you do a small flow again. Again, follow the descriptions of the 2nd step.
Our conclusion
We love Yin Yoga and feel much more energetic and focused afterwards. The physical effects are also not to be underestimated.
If you listen to your body and don't overdo it, it's a wonderful workout. For the mind and the body. On that note. Namaste!
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