One of the main differences between yin and many other styles of yoga is time.
In yin we linger a little longer in the pose. Allowing time and gravity to be the magic ingredients within the practice.
In most other styles of yoga, postures are held for a few breaths, but in yin we stay there.
We allow ourselves to pause, breath, linger, feel the body slowly let go and then maybe go a little deeper. The ‘letting go’ is a signal from our bodies that the tissues have lengthened a little and surrendered some stiffness, this is called “creep”. This creep can increase range of motion in our joints, help to prevent injury, help break down scar tissue and can help stiff or hypomobile joints regain some mobility.
Studies have shown that just 4 minutes in a pose will allow the stress-relaxation to take place. 90% of which will occur in the first minute. Allowing you to go a little deeper into the posture after a short time. Studies show that holding a stress for 4 minutes will take the tissues close to their maximum creep.
So how long should a yin pose be? The average pose is held for between 3-5 minutes, although sometimes poses can be held for longer.
Many yoga students will have been doing this without knowing the term Yin Yoga. B.K.S. Iyengar advised students to “hold the pose as long as you can” in his Light on Yoga book in 1966. So lingering in a pose is not new.
But in Yin, time is magic!
You may only find the magic in a yin pose, as you come out of it. Having been in a pose for 3-5 minutes its important to move slowly when you transition out of a pose. Allow the body time to settle, and for any sensations to dissipate. This is often called the rebound or a counter pose. The ‘magic’ can often be seen in students faces as they release out of a pose.
So give yourself a little time – whether you are seeking a greater range of motion, breaking down scar tissue or striving for optimal stimulation and strengthening and lengthening of deep connective tissue – allow yourself some time to soak in the ‘stresses’ of the postures. Then release and enjoy the rebound.
