Yin-Yang Yoga and Yin Yoga, how to practice Yin Yoga correctly?
- How to practice Yin Yoga correctly?
- Are there more benefits of aerial yoga than hatha yoga?
- What is Yin Yoga and who is suitable for practicing Yoga?
How to practice Yin Yoga correctly?
Yin Yoga emphasizes balance and state of mind, so "stillness" is the key point for practitioners.
There are three principles for practicing Yin Yoga:
The first is that the degree of asana entry can choose different positions and find an appropriate boundary in different positions.
The second is to keep it in each pose for a while so that the meridians and collaterals can be fully nourished.
The third is to stay still and let the muscles relax and let gravity help us.
Only by achieving these three principles can we be regarded as the correct solution.
But if you feel that you can't control the balance at the right boundaries in the course of practice, then it is not good enough for Yin Yoga. Can change an IKU yoga mat, their mat is designed by the scientific team of damping coefficient, can be a good balance, so that the practice of yoga will make greater progress.
Part one: Yin Yoga School
It has always been believed that using yin and yang to describe things and characterizing things is Chinese characteristics, and only Chinese people will divide things into yin and yang. Unexpectedly, Yin Yoga is a yoga genre or yoga practice initiated by foreigners. Moreover, the yin of Yoga is not translated from English to Chinese. For example, the word Yoga is "Yoga" in English, that is, transliteration. But Yin yoga is called "Yin yoga" in English. The word "Yin" is translated into Chinese and feels like something from China, but the founder of Yin Yoga is a foreigner. Sigh that there are too many things of our ancestors, but they often blossom inside and outside the wall.
Back to the point, the founder of Yin Yoga is a foreigner. He combines the knowledge of Chinese meridians and martial arts into the original yoga asana, integrates the Chinese concept of Yin and Yang, and establishes the Yin Yoga school. So you often hear about all kinds of meridians and collaterals in Yin Yoga class, and there are Yin Yoga classes with dredging various meridians as the theme.
The second part: the practice characteristics of Yin Yoga.
Since it is an independent school, it naturally has its own unique method of practice. It is mainly shown in the following points.
1. Keep a fixed pose for a long time.
In most of the other yoga genres we practice, we only keep 5 or 8 breaths. But in Yin Yoga, it is kept for at least three minutes, or even longer than 5 minutes and 10 minutes. I think this is also influenced by Chinese traditional health-preserving culture. I always prefer calmness to movement. Such as meditating and standing on piles.
2. Do not use muscle strength
In other yoga exercises, we always repeatedly emphasize the use of the core and the use of muscle strength, not only to exercise muscle strength, but also to protect bones and joints. But in Yin Yoga, on the contrary, Yin Yoga does not use muscle strength at all in the asana, letting time and its own weight act on fascia and connective tissue, which is one of the principles why Yin Yoga works on meridians and collaterals.
3. Yin Yoga acts on meridians, fascia and connective tissue to accelerate the movement of qi and blood.
When we ourselves doubt whether there are meridians and collaterals and qi running, a foreigner has applied meridians and qi to perfection, and it has been popularized all over the world and has been warmly welcomed. Yoga teachers all know that yoga classes are very tiring, and they need to practice Yin Yoga and meditate more to replenish qi.
4. Yin Yoga uses deep breathing throughout the process, focusing on the stretching area.
My personal understanding of this is very much like meditation. It's just that our usual meditation may focus on breathing, which binds consciousness with breathing. But in Yinyuga, the focus is on the tense parts of the body, negotiating with the more nervous parts of consciousness.
The third part introduces several commonly used Yin Yoga poses..
Unlike other genres we usually see, Yin Yoga has a variety of dazzling movements and strange postures. The movements of Yin Yoga are less and not gaudy. It also reminds me of our old Chinese saying, the road to Jane.
1. Dragonfly (liver Meridian on the inside of the leg)
Sit on the mat with your feet open to the sides
Inhale and extend the spine and exhale and bend the body forward to its own range
Keep it up.
This action has been introduced many times, taking pictures like this for a while before going to bed to replenish the liver.
2. Sleeping swan style (gallbladder meridian on the outside of the leg)
Bend your front legs and place your heels at the base of your thighs.
Straighten the hind legs and press the instep to the ground.
Inhale and extend the spine and exhale forward flexion
Keep it up, you need to practice backwards.
2. Caterpillar style (bladder meridian on the back of the leg)
Sit on the mat with your feet apart as wide as your pelvis
Inhale and extend the spine and exhale forward flexion
Keep
Pay attention to the picture, the toes do not need to tick back, do not enable muscle strength.
3. Yoga lying heroic posture (stomach meridian on the front of the leg)
Kneel on the mat with your knees together, your feet open to the sides, and your hips sitting between your legs.
Inhale and extend the spine.
Exhale and lie back on the ground.
Keep
Pay attention to Wanyi and share health and beauty
The practice of Yin Yoga
That Yoga divides Yoga into Yin and Yang Yoga. The so-called Yin Yoga is actually a popular yoga in recent years. Yin Yoga refers to all the places that Yang Yoga can't stretch. We call it Yin.
Yin Yoga is relatively slow, generally requires a stay of three to five minutes for each action, but it is relatively boring, so many people are reluctant to go to it. Yin Yoga has fewer postures in a class, but the holding time will allow you to relax the tighter parts of your body, that is to say, it can relax your deep fascia and slowly feel the feeling that this action brings to you while keeping the movement.
After doing a yin pose, you must have a yang pose, because they are the opposite, so when you finish a yin yoga and then do yang yoga is to relax
The pose of Nayin Yoga is different from the yoga pose we practice at ordinary times. We usually stretch the inside and back of the thighs, while Yin Yoga is mostly practiced on the outside and front of the thighs.
Give an example of one
1. Semi-saddle
Strong stretching of the front of the thigh regulates the stomach, spleen, bladder, and kidney meridians.
Practice
First sit on the mat, straighten your legs, bend one leg back, put your heel on your buttocks and lie back slowly. You can't lift your ribs down for three to five minutes.
2. Ease the posture and bend the body forward.
The back of the waist will be relieved, about a minute of practice to ease
Give an example to illustrate two
1. 🐛 type of caterpillar
Sit on the mat, relax your toes, bend your spine with your head down to the maximum, feel the pain in your waist, relax your hands on both sides naturally, walk down with your breath, and slowly let the top of your head find the direction of your thighs.
2. Alleviated postural reverse inclined plate support.
When you're done, put your hands behind your hips, point your fingertips at your buttocks, lift your hips up when you inhale, relax your head, and lift up your back waist to relax.
Give an example to illustrate three
1. Stretch the instep, sit into lightning, sit your buttocks on your heels and lift your knees up for a minute.
2. Soothing toe squatting
Squat your two toes together and sit your buttocks on your heels for one minute to relieve the pressure on the instep. When you're done, relax like a baby.
Practice Yin Yoga, so you see where you are not particularly good. If you can't dish lotus flowers, press the instep of your feet. If you want to fork (Monkey), then you should do semi-saddle exercises. Whether Yin Yoga asana is helpful to these Yang exercises, but because Yin Yoga asana takes a long time, everyone must go back slowly, not too fast, and you must do corresponding recovery and relief asana when finished. Progress is very fast, Yin asana I personally feel good, quite good, can practice at the same time can also extend to various parts of the meridians
Today's sharing is generally available. I hope it will help you. Thank you, 😜.
Are there more benefits of aerial yoga than hatha yoga?
There is no good or bad, some yoga has been commercialized, in order to make money, say this is good and that is good. Yoga depends on your preferences, energy, and preferences. Yoga in the air is partial to strength, but some people will have thick arms after practicing, so they must stretch their arms well. Hatha yoga is the most authentic yoga, which is a combination of yin and yang. Yin Yoga is a combination of Chinese Taoist meridians and collaterals of physiotherapy. Flow yoga is the most popular among Americans because they have good physical strength and fast-moving exercise can release them.
Yoga in the air is not yoga in the real sense.
The so-called aerial yoga, which is inspired by the wall rope in Iyengar yoga practice, makes a ribbon rope in the yoga studio as an assistant to practice some stretching movements, which can not be called yoga. If the design is not good, it will also lead to security risks.
To be exact: the so-called aerial yoga should be called aerial satin dance, or ribbon dance is more appropriate.
What is Yin Yoga and who is suitable for practicing Yoga?
Hello, everyone. I am the one who loves yoga and sharing.
Yin Yoga was founded by a foreigner in 1979. The founder itself is a doctor of medicine and a yoga instructor. He combines Indian hatha yoga, Japanese anatomy and Chinese Taoism, the meridian theory of traditional Chinese medicine and martial arts to form a new yoga school. Different from other yoga schools, Yin Yoga rarely involves the muscle layer. It mainly emphasizes the deep fascia of the body, the stretching of ligament tissue, and regulating the balance of qi and blood, so as to achieve the effect of health care and physiotherapy of traditional Chinese medicine.
Yin yoga plus is suitable for everyone except minors.
Yin Yoga pays more attention to relaxation and breathing. Yin Yoga mainly strengthens and deepens the asana through its own gravity. In practice, muscle strength does not participate and pays more attention to relaxation and awareness.
Yin Yoga practice each pose for at least one and a half minutes, using only breathing to communicate with the body.
Numbness, distension and pain are all normal reactions in Yin Yoga practice. This is the same as the theory of traditional Chinese medicine, they all believe that these are signs of physical blockage.
To put it simply, Yin Yoga is made on the basis of yoga, combined with medicine, and then mixed with Chinese Taoism and martial arts. What is achieved is to relax the whole body and truly become one.
The History of Yin Yoga
Yin Yoga is a school founded by American yoga teacher Paul Grilley in 1979, and more and more people practice it later.
He combined his yoga experience with medical knowledge, coupled with Chinese martial arts and Taoism, to form a new school-Yin Yoga.
The characteristics of Yin Yoga
Yin Yoga pays attention to stillness, which is mainly the internal adjustment of one's own body and mind. Yin Yoga does not care about movement, big movement is better than small movement, small movement is better than no movement. The point is to put yourself in a very stable and stable state.
The advantages of Yin Yoga
① is beneficial to the health care and rehabilitation of all systems of the body. It can relieve endocrine disorder, menstrual disorder and digestive disorder.
② can activate blood circulation and remove blood stasis and dredge channels and collaterals. It can improve the problem of cold hands and feet and poor blood flow.
③ helps to relieve stress, calm the mood, calm the mind and cultivate one's character.
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PaulieZink, the founder of Yin Yoga, is also related to our Taoism. He was originally a kung fu artist. In the late 1970s, PaulieZink created a school based on the combination of Hatha Yoga and Taoism, as well as his own understanding of posture and movements. He later called it "Yin-Yang Yoga" for short.Yin Yoga".
The picture below is Master PaulieZink.
Yin yoga is a kind of yoga that exercises the Yin tissue of the human body.
In the state of muscle relaxation, through various postures that stay for a long time, the connective tissue (tendons, ligaments, etc.) with high density and low moisture in the body can be stretched and softened, and these parts can not be exercised by Yang Yoga, which usually focuses on muscles. the posture is mostly the floor movement of the lower body.
Yin Yoga is slow, deep, long, quiet and relaxed.
Slowly enter each position in a passive way, stay for a long time for 3 to 5 minutes, and slowly go deep into the posture over time, while maintaining the overall relaxed state. The seemingly static form of yoga is actually quite rich in changes in the human body.
Yin yoga can be said to be a kind of dynamic meditation.
Through different postures, it brings awareness to different parts of the body, restarts the close combination of the body and mind, maintains perceptual focus for a specific period of time, and activates the neural connection of the brain with the regulation of breathing and the awakening of self-perception. it can also achieve self-guided nerve remodeling.
Why practice Yin Yoga?
Improve and enhance the softness of the body and delay aging.
According to the research report, the sources of impedance of human softness are:
47% of the connective tissue around the joint capsule (through Yin Yoga)
41% muscle (exercise through Yang Yoga)
10% tendon (through Yin Yoga exercise)
2% skin (both yin and yang yoga can be exercised)
Yin Yoga can improve the overall health of the human body.
There are not too many restrictions. Everyone can practice. Yin tissue exercise can increase the softness that decreases with age, maintain good action, and bring qi, blood and energy to the tissue in need of repair. with different postures massage the corresponding viscera and meridians to achieve the effect of self-healing, at the same time, Yin Yoga can activate the parasympathetic nervous system. Let us release the accumulated stress from our busy daily life and get comprehensive relief and relaxation.
Yin Yoga is the best mental training.
It is not easy to stay in the same position for a long time while maintaining a high degree of perception and concentration, but through gradual Yin Yoga practice, combined with mindfulness meditation, we can gradually explore the inside. find peace and freedom of mind, free from external impermanence, and return to the true nature of happiness.