What is yin yoga?

Child's pose is a great yin yoga posture

My basic definition of yin yoga is: A series of yoga postures held for longer than in a usual practice. But that’s a really short explanation that leaves a lot of room for expansion.

In yin yoga, the postures tend to be relatively easy ones (not balancing or strength poses) and the hold times are generally between two and five minutes. I like to find the middle ground in a yin yoga pose, which I often describe in Goldilocks terms; it’s not painful (like burning your mouth on really hot porridge), but it’s more than nothing (like sinking too far into a ridiculously cushy bed) – it’s that perfect balance. Enough of a stretch to feel it, but not so much that your muscles tense up and fight against relaxation.

My intent in a yin practice is to relax and gently stretch, as well as mentally settle into stillness.Ā Holding a posture for two to five minutes (or even more) tends to be a mental test, far more than a physical one. The commitment to being in the moment -letting go of thinking, planning, and doing- is a challenge for most people.

Spending last week with Paul & Suzee Grilley really got me thinking about how I define yin yoga. It’s not a trademark or a specific limited number of postures; it’s not proscribed sequence or a meticulous list of dos and don’ts. I think it’s an attitude.

My new working description of yin yoga is: The desire to be still in a yoga practice and the intent to affect parts of the body beyond muscles through long-held postures.

Of course, if that definition fails, I can always fall back on my favourite tongue-in-cheek way to describe a yin yoga class: Lazy yoga šŸ˜‰

March rush

March has swept by in a blur. Thankfully, it’s been a pretty wonderful blur šŸ™‚

Photo of Suzee & Paul Grilley from www.paulgrilley.com

I spent the last seven days in an amazing workshop on yoga anatomy at Semperviva Yoga on Granville Island with Paul & Suzee Grilley. Paul and Suzee have been mainstays in my yoga practice for years through their Yin Yoga DVD and it was incredible to meet them. They are fantastic presenters and the week-long workshop contained so many mind-blowing moments.

One of the huge highlights was a lovely sun-warmed practice yesterday afternoon where Suzee led us through the infant series. I’d done the infant series from their Yin Yoga DVD many times before, but, of course, it’s always better in person!

March has also been wonderful in terms of new opportunities — you can always checkĀ my schedule to show all the classes I’ll be teaching.

Breathing fire

January 23 marked the start of the lunar new year (aka Chinese New Year) and 2012 is the Year of the Dragon. I welcomed the new year with a series of dragon poses at myĀ 1pm yin yoga class on Monday. It was a hip-intensive class that really breathed some fire into the new year!

Dragon pose is a long-held lunge that’s great at opening hips. It can be quite intense and sometimes stirs up some anger or irritation, but the immediate loosening through the hip flexors, quads, and glutes makes it worthwhile. I feel like I have wonderfully mobile “salsa hips” after a good dragon series, which makes the rage I feel settling into the pose worthwhile and keeps me doing dragons.

I’ve included detailed step-by-step instructions for high-flying dragon below; take a look at the Yin Yoga page on dragons for alternative variations.

High-flying dragon pose

Why it’s good

  • Provides a deep hip and groin opener
    • Gets into the connective tissue in the hips and helps work deeply into hip socket
  • Stretches hip flexors and quadriceps
    • Some variants also stretch the glutes, calves, Achilles, and feet
  • Builds strength through the legs and core
  • Improves balance
  • Releases tension (and anger!) from the hips

How to do it

  • Warm up your hips first with some gentler hip openers (like butterfly or half sleeping baby), then move into all fours or down dog
  • Step your right foot between your palms and rest your left knee on the mat
    • Add a foam chip block or folded blankets under your left knee to cushion the joint
  • Relax your pelvis towards the mat until you feel a stretch at the front of your left thigh and groin
    • Keep your right foot in-line with your right knee and hip and your left foot in-line with your left knee and hip
    • Square your hips toward the front of your mat
  • Lift your torso upright and rest your hands on your right knee for balance
    • If you’re feeling well-balanced, bring your hands behind your back and interlock your fingers in yoga mudra
      • If your hands are in yoga mudra, focus on letting them come towards the floor, relaxing your shoulders, and opening your chest
  • Feel your spine lengthen as you inhale and relax your pelvis down as you exhale
    • Let your breath out forcefully (as if you were breathing fire) to release anger and really embody a dragon – also just because it’s fun šŸ˜‰
  • Settle into the pose and remain still for one to five minutes
    • Keep your breathing even and unforced
    • Relax your shoulders
    • Find a drishti (or focal point) to still your gaze and help settle your mind
    • Don’t fidget, but adjust your position if your body invites you to deepen the posture or if the pose feels painful or too intense
  • Follow the guidance for coming out of dragon below and then repeat – stepping your left food between your palms

To come out ofĀ dragon:

  • Roll back onto your left heel, stretching your right leg straight in front of you
  • Pull your right toes back and hold them with your right hand if possible
    • Feel the stretch through your right calf and the back of your thigh
  • Release your right toes and come to all fours
  • Push back into each hip, drawing a horseshoe shape with your hips
    • Hopefully the loosening in your left hip (and possibly your right, too!) provides seriousĀ motivationĀ for coming into dragon on the other side!

After holding dragon on each side for a few minutes, coming into aĀ recuperativeĀ position like child’s pose can be particularly nice. Child’s pose is also good because it also gets into the hips and can help you feel the impact of your dragons.

Introducing Laura

Born and raised in Richmond, BC, I now live on the North Shore with my husband of 10 years and our small dog.

Laura and Sofie on the rocks at Mosquito Creek

I’ve practiced yoga on and off since age 16 and it became an increasingly important part of my life three years ago when I struggled to physically balance running and horseback riding. I took up yin yoga to help loosen my hips and it allowed me to continue both running and riding.

My yin yoga practice quickly became about more than my hips and it began to transform my sense of self and view of the world. I turned to yoga and meditation to help me balance a stressful job and in early 2011 I decided to concentrate on my well-being by taking a leave of absence from work.

While on leave, I continued my meditation and yin practices and also found a wonderful kundalini yoga community. My kundalini practice and the support of teachers and other students within the close-knit North Shore kundalini community inspired me to leave my corporate job and pursue a more healthy and fulfilling lifestyle.

Yoga is an integral part of my journey to integrate all aspects of my life and find balance. I am particularly drawn to the concept that yoga is always “practice,” and not a competition for mastery. I enjoy teaching and sharing knowledge; being a yoga teacher gives me the opportunity to help others with their yoga experience and well-being.

I have experienced the transformational effects of a consistent yoga and meditation practice and want to share that power with others.