Sweet Surrender: Yin Yoga

I am excited to discuss a subject very near and dear to my heart in this post. Yin Yoga has long been one of my true passions. It was in the middle of a Yin class when I had my big "a-ha" moment. It was the pinnacle moment which sparked the start of my spiritual awakening. I left that class a different person and knew it was time to start changing my life. No, I did not walk out of class, sell my possessions, and move to a yurt. It did, however, change the way I was seeing things and sparked many changes - small and big.

A Little Bit on Fascia

Fascia is a network of fibrous, connective tissue that runs throughout our bodies. Connective tissue accounts for our joints, tendons, ligaments, and fascia. It is a 3-dimensional web that literally holds us together by penetrating and surrounding body tissues (including muscles, muscle fiber, blood vessels, bones, nerves, organ tissue, etc…). Think of that white, fibrous stuff you find when you peel an orange. it holds all the pieces in place. (Side note: how stinking cute is that little Orange Dude???)

Happy fascia is fluid, springy, and strong - sort of like spider webs. When we run or walk, happy fascia will return the force we emit right back at us, making us feel lighter and softer. As a result, we need less energy to do things. Thus, our muscles and over all body work less and move with greater efficiency. Essentially, working smarter, not harder. Fascia also facilitates circulation of blood, lymph, and Qi (pronounced either "chee" or "key" or "gee').

Many factors can contribute to the decline of fascial wellness. Things such as age, injury trauma, over use, under use, tissue dehydration, and emotional stress can inhibit fascia over time. This unhappy fascia may manifest physically in the following ways:

• decreased mobility and range of motion

• poor quality of movement

• poor posture

• pain, burning, tingling, pulling, cramping

• chronic tenderness

• knots

• "trigger points"

• skin sensitivity

Connective tissue is believed to correspond with what are referred to in Traditional Chinese Medicine as meridians and nadis (energy channels). Chinese medical practitioners and yogis know that blocked flow of vital energy through the body eventually manifest in physical problems. Strengthening and stretching, therefore, may be critical to long-term health.

Basically, stuck fascia is stuck energy. Stuck energy is a stuck body. A stuck body is no bueno babe!

Queue the Yin

Yin Yoga was developed by Paul Grilly as a means to stretch and improve the body’s connective tissue – particularly around joints. Since yoga postures help us reach down into the body and stimulate the flow of Qi through the fascia, Yin Yoga serves as a unique tool for helping you get the greatest possible benefit from a yoga practice.

Obviously, the point of all exercise is to stress the tissue so the body will respond by strengthening it. Fascia is different from muscle and therefore needs to be exercised differently. It does not respond to the repeated flexion and extension but rather to slow, long held, periods of gently pressure. It takes at least 120 seconds of continued pressure to exhibit a change in connective tissue. Connective tissue responds best to a slow, steady force and the body responds by making it a little longer and stronger. Stretching fascia around the joint requires relaxation of the muscle surrounding the joint of interest. Basically, the more you are able to soften and let go of an tension in the muscle, the more you are able to work the fascia. The utilization of props such as blankets, bolsters, blocks, pillows allow for individualized alignment and help us to fully release into the pose.

There are three principles to remember when practicing Yin. First, find your edge. This is that comfortably-uncomfortable spot in the pose. I like to describe is as that point in a great massage where you blurt out "that's the spot!" It's that hurts-so-good feeling. Find that and lean into it - do not go above or below it. Second, is to commit to be still. Take all the time you need to find that pose and use all the props needed. Then, stop. Just stop doing and be still. The third principle is to hold the pose. Just rest in this pose for roughly two to five minutes. I often invite students to use this time to do a body scan using the breath to release tension stored in the body. After the prescribed length of time, slowly and gentle exit this pose, again, taking all the time you need. Naturally, you may incorporate some Yang type movements as you come out and that is great! This helps facilitate the recirculation of the energy you've just freed.

That Zen Feeling

Yin works to promote flexibility in areas often perceived as nonmalleable, especially the hips, pelvis, and lower spine. Anyone who has ever taken a yoga class worth its Ohm knows that we store our past emotions and stress in our pelvis. Those long holds allow us the opportunity for mindfulness and meditation as well as creating space to go deeper into our self love.

Yin also lends to a deeper and more comfortable meditative practice afterwards. Yogis for ages have found that they were able to sit in stillness and silence more comfortably and for longer periods of time after regularly practicing Yin.

Finally, Yin leaves the practitioner with an overwhelming feeling of peace, calmness, and tranquility. This is an experience I can attest to personally.

In this overly busy, far too hectic, multitasking world, we are constantly pushed to take on more, more more. Our brains have become conditioned to never stop running through our constant ticker tape of tasks. A practice like Yin yoga can serve as the antidote. But don't take my word for it. Go out and find yourself a Yin class (might I suggest Thursdays 7:45pm at East Eagle Yoga in Havertown with yours truly) and put my words to the test. If nothing else, do it for the Savasana!