When you think about Yin Yoga you may have the impression that you need to be flexible, or perhaps you feel you are too stiff to even attempt it. The exciting news is that you don't have to be flexible to practice Yin Yoga and if you are feeling super stiff that is OK too! The number one thing I would love for you to take out of this blog is Yin Yoga is about how you FEEL within a pose - not about how you LOOK!
Below are 3 important aspects of Yin Yoga that needs to be taken into consideration to allow a safe practice which accommodates every body.
Skeletal Variation.
We are all unique and slightly different, as are our bones. Our bones differ in shape, size and length which is why people can look different in a pose. To help visualise this I have got two wonderful images of bones thanks to Paul Grilley.
This first picture shows two femurs. The ball shape is where the femur connects into the hip socket. As you can see the one on the left is more at a right angle, whilst the one on the right is roughly around 45 degrees. To relate this difference in a Yin Yoga pose, for example straddle, the person who has the 45 degree femur would be able to open their legs wide compared to the person on the left who would perhaps only open half as wide. This shows that it really doesn't matter how you look within a pose as both people will still be receiving the benefits for their body.
This next photo shows the vertebrae of the lumbar spine. Here you can see both of these people's spines are totally different. The person on the right has less space in between the vertebrae, whilst the person on the left has a lot more space. Also notice the difference between the shape and size of the vertebrae. To help visualise this difference in a yoga pose you could imagine two people coming into a backbend. So laying on their stomachs, pushing into their hands to slowly rise up the person on the left will be able to lift back quite easily, whilst the person on the right will only be able to go a certain height and will most likely push beyond their edge. This is when the second important aspect of Yin Yoga is needed - active propping.
Active Propping.
Active propping is one of the most important factors in Yin Yoga. You use the props to support your body weight so you don't hang in your joints. The use of props allows every pose to be accessible for every body as well as inviting in the yin like state of relaxation for both the body and the mind. The beautiful thing about active propping is you continue to move the props according to how your body is adapting to the pose and this can be different each day.
For example coming into Caterpillar pose you may begin with a bolster under your knees to help support your hamstrings and lower back and perhaps supporting your head with a larger bolster to support your neck and upper back. Over time you may begin to notice the fascia and ligaments along your spine begin to soften allowing yourself to then either move the larger bolster further away from you, or being able to rest your forehead on your knees or a block. On the other hand the props may be exactly what you need for the duration of the pose, offering you the support and comfort you need to relax into it without going beyond your edge. Always listening to the sensations your body is telling you. This now leads to knowing the difference between tension and compression within a pose and this can take some time to be able to notice the difference.
Tension vs Compression.
Tension is tight myofascial restriction which over time you can change in a yin like way.
Compression is skeletal variation - bone to bone restriction. This is not able to change since you have reached your maximum range of motion within your skeleton. Here you can practice inviting in acceptance for your body as it is formed.
One way to notice the difference between tension and compression whilst in a pose is, if it is tension you will be able to notice a general area that feels tight. On the other hand if it is compression you are feeling you will be able to pinpoint the exact area where you feel the sensation.
I hope I have been able to offer you some insight on how it is OK to not look a certain way in a Yin Yoga pose. We may look similar on the outside but most likely all feel different sensations on the inside. By acknowledging our different skeletal variations with compassion and using props to find our edge of comfort, we can begin to let the magic of yin seep into our practice.
Please feel free to contact me at amy@believeyoga.com.au if you have any questions or if there is a particular topic/subject you would like me to write about next.
Sending loving kindness,
Amy. x
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