Wellness

What’s the Best Way to Transition Between Yin Yoga Poses?

A profound Yin Yoga follow begins with the poses, though it’s greater than only a compelling sequence of postures. It’s the story informed all through the development, a story that may be enhanced by the in-between moments. That is, partially, what the follow of Yin Yoga teaches us—that every one the moments we fill with presence can join us again to ourselves.

These moments will not be insignificant. They create area for a distinct type of follow. These areas in Yin Yoga can deliver up questions for college students, in addition to academics. Do we have to relaxation between all sides? Ought to we insert a counterpose? What about motion? How can we hyperlink every part collectively?

The energetic story of a Yin Yoga class

For those who might draw the energetic curve of a Yin Yoga follow as a line throughout paper, it would seem like low, mild waves that steadily slope downward to a deep and tranquil endpoint. Every part in regards to the class—from the lighting within the room to the speech of the instructor—will affect this curve. Shorter holds, any type of motion, and sitting or standing stimulate power. Longer holds, extra stillness, and reclining postures deliver the other.

Sleek transitions can deliver a way of continuity and steadiness to a string of poses, in addition to amplify the energetic journey. The trajectory of the energetic curve will differ from class to class, however ideally a Yin Yoga sequence progresses easily and finally facilitates the profound hush and deep launch which can be the supposed endpoint of the follow.

As such, your transitions can replicate the place you’re within the story energetically. Is it the right time to linger in stillness, or would motion be simply the factor to assist college students assimilate what’s to come back?

Totally different approaches to transitioning throughout Yin Yoga

The artwork of sequencing Yin Yoga isn’t certain by black and white guidelines. There’s no rule that you will need to counterpose after every part. In truth, one might argue there’s some worth in selecting to easily pause in a impartial place and permit the sensations to cross, simply as in meditation we domesticate a nonreactive way of thinking.

In Yin Yoga, we purposefully stress the joint websites, which briefly creates some vulnerability within the tissues. In the long run, this stress helps joint well being and optimum vary of movement, however within the moments instantly following a long-held posture, we are able to really feel precisely the other, as if we’ve by no means been stiffer. Because of this, we transfer slowly when exiting a pose.

However when the depth of sensation builds up after a very deep maintain or a number of postures in a row that maintain the backbone in the identical path, we regularly intuitively search to maneuver our physique in opposition. After a protracted stretch, it’s completely tremendous to contract the muscle mass within the goal space for a second, or so as to add a light counterpose or motion to assist return to a sense of equilibrium.

Motion can also supply an brisk profit. Melting by way of layers of stress in our tissues throughout lengthy Yin Yoga postures opens up the meridian channels that run by way of the fluid-rich portion of the fascia, explains Yin Yoga founder and instructor Paul Grilley, giving rise to larger circulation of each fluids and chi (sometimes translated from Chinese language as “life drive,” much like what the yoga custom refers to as “prana”). Light motion might help flush power by way of the channels, balancing and harmonizing because it flows.

Whether or not we transfer or stay nonetheless, we wish to accomplish that with intention and consciousness.

See additionally: These Yin Yoga Poses Will Really feel Sooo Good on Your Decrease Again

Relaxation within the rebound…

“Rebound” is a time period coined by Grilley to indicate an identical pause within the follow that gives the chance to settle into stillness and connect with this deeper wellspring of being. After releasing a pose, a rebound is usually taken reclining in your again like a mini Savasana, however you may also rebound on the stomach, in fetal place, and even sitting upright. Regardless of the form, it’s a time to change into bodily nonetheless and see what arises, whether or not that’s unfolding bodily sensations, the motion of delicate power inside, the bubbling nature of ideas passing by way of. It’s a time to pause and lean into the underlying nature that holds all of it.

A Yin follow ought to embrace rebounds, definitely not less than one lengthy rebound on the finish within the type of Savasana. However how usually and for a way lengthy do you are taking these meditative pauses? It relies upon. How lengthy is the category? What time of day is it? The place are you within the energetic curve of your story? The reclining rebound is a potent software in Yin Yoga, however there is no such thing as a rule that claims you will need to relaxation for a number of minutes in your again after each pose or facet. For those who embrace lengthy reclining rebounds after every part, it may be difficult to inspire the category to maneuver because the follow progresses. Then again, not sufficient rebounding can really feel like a missed alternative to go deeper.

…or take the direct route

Think about the pose that you’re at the moment in and the “route” to the following. Are you reclining, seated, or shifting to arms and knees? Decluttering your sequence and minimizing pointless repositioning might help create a sense of “movement” even in a comparatively nonetheless Yin Yoga follow. For instance, should you’re transitioning between two seated poses, you may keep seated, both pausing upright or including a seated motion. You may also experiment with merely making your approach slowly from one pose proper to the following.

Belief what you are feeling

A part of yoga follow is studying to be in relationship with ourselves. To concentrate, really feel, and reply to what’s occurring within the second. We be taught to ask, what’s it that I really feel? What’s it that I want on this second? If we’re practising on our personal, we have to create area for this. If we’re educating, it is a talent we wish our college students to develop as nicely.

Permit for individuality

Bear in mind, not everybody will expertise a pose or sequence in the identical approach. By permitting room for selection in transition and alluring ourselves or our college students to concentrate, we are able to nurture the realized talent of tuning in. We don’t have to overwhelm college students with a barrage of cues that supply each chance unexpectedly. Exploration could be inspired by way of a easy selection similar to, “Pause in your again and permit the sensations to cross, or, if you want, hug your knees to your chest and therapeutic massage your decrease again.”

Create area and time for transitions

Above all, enable time for transitions to happen in a Yin sequence. Even should you’re shifting from one pose on to the following, there’s no rush. For those who say, “Breathe right here,” you possibly can take three extra breaths your self earlier than talking once more in a Yin class. Supply all components of the follow—the asanas and transitions—in a approach that encourages a type of curiosity about and luxuriating within the expertise.

See additionally: 72 Methods to Say “Chill out” in Yin Yoga

Methods you possibly can transfer between Yin Yoga poses

Listed here are some transitions and easy actions that work nicely within the context of transitioning between Yin Yoga poses.

A person demonstrates how to move in Marauding Bear in Yin Yoga
(Picture: Courtesy of Leta LaVigne)

Marauding Bear

A Marauding Bear strikes nevertheless it needs, reveling in freedom. Come on to all fours and transfer organically as you get hold of the candy spots. Make circles, lateral waves, undulate from crown to tail and tail to crown, circle eights, arch, and tuck. Let the motion ripple out into your hips, shoulders, and neck, experiencing all of the fluid potential and connectivity in your physique.

A person lies on their back, with their knees tucked toward their chest as they rock side to side, massaging the sacrum in Yin Yoga
(Picture: Courtesy of Leta LaVigne)

Sacrum Therapeutic massage

Mendacity in your again, hug your knees to your chest, and use your arms to steer your decrease physique, massaging your sacrum and decrease again. You can also make delicate circles a method after which the opposite. You may also rock facet to facet, letting your physique shift between the 2 sides of your pelvis.

A person hangs forward at the hips in a rag doll pose in Yin Yoga
(Picture: Courtesy of Leta LaVigne)

Rolling Rag Doll

Stand comfortably, ft about hips-width distance aside. Let your head and arms hold like a rag doll and sway your higher physique to the best and slowly roll down in the direction of the skin of your proper foot. Let your knees bend ahead and emphasize the rounding of your backbone. Subsequent, invite your physique weight to pour into your different leg. Lean into the left facet along with your physique hanging to the best and slowly roll up, head final. Repeat within the different path. Then roll down the middle, letting the chin drop, the shoulders spherical and the arms hold. You may repeat the entire sequence a number of instances, or just roll down and keep in dangling pose pose for a minute or two.

A person demonstrates how to Windshield Wiper your knees in Yin Yoga
(Picture: Courtesy of Leta LaVigne)

Windshield Wipers

Both recline in your again or sit upright as you lean again in your arms, bend your knees, and produce your ft to the ground, about as broad as your hips or slightly wider. Tilt your pelvis backward and forward, letting each knees fall one path after which slowly allow them to fall to the opposite facet like windshield wipers, lubricating your hip joints.

A person demonstrates hip circles from their hands and knees in Yin Yoga
(Picture: Courtesy of Leta LaVigne)

Hip Circles

On all fours, maintain your arms beneath your shoulders and stroll your knees slightly additional again than your hips. Carry your knees collectively and start to make circles along with your hips, pushing your pelvis over to at least one facet, then again in the direction of your ft, over to the opposite facet, after which forwards, leaning on the arms virtually like an Upward-Going through Canine in your knees. Proceed to circle at your individual velocity, urgent out to the perimeters. After just a few rounds within the first path, change and go the opposite approach.

A person sits on their hands and knees in Table position and stretches one arm in the air while twisting through the body
(Picture: Courtesy of Leta LaVigne)

Twisting On All Fours

On arms and knees, inhale and twist open to at least one facet, extending your arm up as you spin your chest in the direction of the sky.

A person demonstrates Thread the Needle position in Yin Yoga
(Picture: Courtesy of Leta LaVigne)

Along with your exhale, dive down and attain beneath your physique, bringing your shoulder in the direction of the mat as in Thread the Needle however with out touching the mat. Repeat a number of instances on all sides. You may enable your pelvis to tip, like an extension of the twist.

A person curls their fingers inward and pulls their forearms toward their head in yoga
(Picture: Courtesy of Leta LaVigne)

Finger Followers

Both sit seiza-style in your knees along with your toes untucked or come to a seated cross-legged place. Straighten your arms out in entrance of you, palms up, fingers prolonged. With an inhale, begin to curl your fingers in in the direction of your inside forearms, stretching the backs of your arms and wrists. Hold curling in, bending your elbows as you deliver the arms by your ears.

A person pushes their palms forward from their ears while rounding gently through their back in Yin Yoga
(Picture: Courtesy of Leta LaVigne)

Exhale, flip your elbows out to the perimeters and uncurl your arms, urgent out by way of the palms of your arms as you straighten. On the following inhale, curl again in from the perimeters, then exhale and uncurl out to the entrance, palms urgent forwards. Proceed this cycle along with your breath, inhaling to curve in, exhaling to press out, to the entrance, to the perimeters. You may contain extra of your physique within the motion, rounding your again as you curl in, urgent your coronary heart forwards as you open out.


About our contributor

Leta LaVigne is a Seattle native and the founding father of yogaROCKS studio in Finland.  She attracts from quite a lot of traditions to craft intuitive yin and yang courses, gently guiding consciousness by way of the physique to the inside panorama. As a long-time pupil of Paul Grilley, Leta embraces a useful method to educating. Discover her reflections on yoga, motherhood, and life as a transplant within the nation of rye bread and reindeer at @leta_lavigne.



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