The Practice of Yin Yoga

Written by Amanda Toomey

Yin and Yang are opposing conditions that exist simultaneously on a spectrum. We apply yin and yang based on the context, for example, the heart as yin when considering deep in the body, but the heart can be referred to as yang when referring to the blood pumping through. Some yang styles of yoga aim to stress the muscles through rhythmic and repetitive movements, and some yang styles of yoga focus on strength and more intense focus. While yin yoga commonly includes activities that are quieter, more contemplative. Yin may gently target the ligaments, bones, and joints. You will be encouraged to use props to increase or decrease intensity of a stretch or to shift where the pose targets to help honor the history of our bodies and also help us adapt a yin pose to our unique body. 

Yoga is a vehicle for entering into a meditative state through which liberation is achieved. It is speculated that the early styles of yoga asana were predominantly yin-like in nature. Meditation, as suggested by many lineages, requires practitioners to sit comfortably and steadily for hours at a time. Yang-like asana gained popularity with the emergence of Hatha Yoga, which emphasized the need for a strong, healthy body to allow for prolonged periods of stillness. Yin is not better than yang, and vice versa; they are simply different. As in all things in life, harmony comes through balance. By incorporating elements of both yin and yang, establishing a healthy practice is more assured. 

Sarah Powers suggests three simple and effective principles for a yin practice:

  1. Come into the pose to an appropriate depth

  2. Resolve to remain still.

  3. Hold the pose for time.

As you arrive into a pose, find the point at which you feel a valuable resistance in the body. Wait for your body to invite you deeper into the pose rather than rushing to your maximum depth. As beautifully written by Bernie Clark, “we don’t use our body to get into a pose, we use the pose to get into our body.” Once you have reached your edge, pause and notice what arises in your resolve to remain still. Leaning into resistance may produce a varying degree of discomfort. 

Yin yoga encourages us to remain still with this discomfort (so long as we are not experiencing pain), despite the mind’s urge to adjust. Yin postures are generally held for as little as one minute and commonly around 5. Time over intensity is the key to a healthy yin practice; however, avoid overloading the tissue or holding the stress for too long. As with any physical practice, listen to your body and prioritize rest to allow the tissue enough time to recover and grow stronger. 

Interested in learning more? Check out Bernie Clark’s The Complete Guide to Yin Yoga.

Next week we will be hosting 2 Yin Classes as part of Service Week, benefitting Healing Pines Respite, a nonprofit that directly supports healing for women with cancer through rest, connection and nature. 

  • Friday November 4th Sam will be hosting Yin Yoga at 6:15 pm with an In Person Option and an Online Option

  • Saturday November 5th Leesann will be hosting Restorative Yin and Yoga Nidra (online only) at 6:00 pm.

  • Both of these classes are donation based classes, therefore you will not be able to use your subscription to sign up for the class.

Service Week, October 31 - November 6, is 7 days of yoga to support women with cancer. Please consider using the sliding scale for one, some or all your classes during the week to help us raise money for Healing Pines Respite. Join us in our effort by signing up for a class here.

Mark your calendars: Friday Yin classes will continue! Join us in-person or online on the first Friday of every month, 6:15 p.m. to 7:30 p.m. on November 4th, December 2nd, January 6th, February 3, March 3rd, March 31 and May 5th. Use the calendar to sign up

Reach out to us with your questions at info@dogwoodstudioyoga.com. We are here to help.

Amanda Toomey is a 200-hour registered yoga teacher (RYT), lifelong student, and lover of movement. She first discovered yoga as a form of mind-body medicine that cultivated a deeper state of self-awareness and personal growth. Using a trauma-informed approach, Amanda empowers her students to move freely and intentionally in celebration of body, mind, and soul. Email Amanda at amandadz.yoga@gmail.com with any questions.

SAM Sather, founder of Dogwood Studios, is a certified yoga therapist (C-IAYT), individualizes the yoga practice with appropriate modifications for participants’ unique bodies and medical histories with a focus on finding calm and improving health. She offers several live, online and in person yoga classes as well as private sessions so you can focus on your needs one-on-one.