![]() ![]() I’ll light plenty of candles to create a warm, soft glow and I’ll play some relaxing music (try my autumn yoga playlist). When I’m practicing this sequence I like to spend a few minutes creating the cosiest atmosphere possible to make even more enjoyable. Each pose is held for just a few minutes at a time so there’s nothing difficult or intense, just beautifully gentle yin poses that will help you to slow down, listen in, rest and relax. This sequence is perfect for the end of a busy day when you feel tired, low energy or you just want to unwind. Remain in this pose for up to 5 minutes.Turn a dark, cold Autumn evening in to a beautiful celebration of warmth, cosiness and calm with this restful 30 minute yin yoga sequence.Slowly walk your hands forward as you lower your torso and forehead to the floor.Elongate your spine and take 5 deep breaths.Place your hands under your shoulders with your elbows slightly bent.Place your right leg along the floor with your toes facing straight back.Keep your left hip lifted and come onto the toes of your right foot, inching forward or backward until your hips are in a comfortable position.Bring your left knee toward your left wrist and lower your shin onto your mat.To reduce the intensity, position your front foot closer to your hips.To deepen the stretch, position your front foot closer to the front of your mat.To maintain alignment, draw your back hip slightly forward and your front hip slightly back. You may place a cushion under your torso or front hip.It also alleviates low back tension, benefits digestion, and promotes relaxation. Pigeon Pose improves hip flexibility and mobility. Share on Pinterest Pigeon Pose (Eka Pada Rajakapotasana) Larger, in-depth studies are needed to expand upon these findings. The findings were reported at 6 weeks, 3 months, and 6 months, which indicates the long-term benefits of yin yoga and guided meditation ( 3). In a small 2021 study, student pharmacists and faculty who practiced yin yoga and guided meditation for 6 weeks increased their mindfulness and reduced stress and anxiety levels. The group that combined yin yoga with mindfulness and psychotherapy significantly reduced their stress levels. Research indicates that yin yoga may help develop mindfulness while reducing stress, anxiety, and depression.Ī 2018 study including over 100 adults investigated the effects of a 5-week yin yoga program on its own and combined with mindfulness and psychotherapy.Ĭompared with the control group who didn’t do any type of yoga, the two intervention groups experienced significantly reduced physiological and psychological risks related to noncommunicable diseases, such as cardiovascular disease ( 2).īoth intervention groups reduced their levels of anxiety, depression, and insomnia. Greenspoon recommends seeking out a teacher or community where it’s welcome to talk about the emotions and deeper feelings that aren’t always recognized or appropriate to discuss in daily life. This may be due to lack of time, feeling unsupported, or simply not wanting to deal with them.” The practice provides the opportunity to experience the range of emotions that we so easily push away or hide from ourselves. The practice of holding a pose for an extended period teaches you to sit with and observe uncomfortable emotions, thoughts, or physical sensations as they arise.Īccording to Greenspoon, “Yin yoga benefits people who have experienced trauma or burnout by providing a safe space to reconnect to the sensations in the body without being overwhelmed by them. Yin yoga offers a wealth of benefits that may help you to alleviate pain and tension, relieve stress and anxiety, and improve your overall well-being. Yin yoga is contrary to powerful, stimulating yoga styles such as Ashtanga or Vinyasa, which are considered to be yang practices.” Contrary to active and dynamic asana practices, yin is static, relaxing, and practiced closer to the ground. Greenspoon explains, “Yin yoga is very meditative in nature and taught in a calm and gentle way. Yin is cool, slow, and passive while yang is warm, fast, and active ( 1). The Chinese medicine principle of yin and yang refers to the harmonious nature of the opposite and complementary elements that make up the universe. Holding poses for longer periods encourages stillness so you can go inward.” ![]() This includes paying attention to your breath, thoughts, and body sensations.Īccording to Elise Greenspoon, a yoga teacher, healing therapist, and wellness specialist, “Yin yoga is a gentle form of yoga that’s cooling, grounding, and nurturing. Yin is a relaxed, passive style of yoga that involves holding poses, or asanas in Sanskrit, for longer durations and increasing your inner awareness.
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