This entry was posted on Jul 20, 2023 by Charlotte Bell.
From the surface, Restorative Yoga and Yin Yoga look fairly comparable. Each contain passive poses, on the ground. Each kinds contain liberal use of yoga props—Yoga Blocks, Yoga Bolsters, Yoga Blankets and Yoga Straps. However regardless of the seeming similarities, each the intentions behind them, and the felt experiences of the 2 practices, are very completely different. When you‘d wish to make an knowledgeable alternative between Restorative Yoga and Yin Yoga, which one is finest for you in a given state of affairs?
The reply, as with so many questions on yoga apply is: it relies upon.
Restorative Yoga and Yin Yoga: The Similarities
When you’re searching for a slower, quieter yoga apply to decompress from a busy life, each Restorative Yoga and Yin Yoga can present a nonetheless counterpoint. In each yoga kinds, we maintain poses for an extended time, from a minute to 5 minutes or extra. (In Restorative Yoga, we will comfortably maintain poses for so long as 20 minutes!) Each kinds use the assist of yoga props to mean you can keep longer within the pose, and to manage the feeling you’re feeling. Restorative Yoga and Yin Yoga each purpose to calm the thoughts and physique, and emphasize a mild method.
How Do Restorative Yoga and Yin Yoga Differ?
There are various variations between the 2 kinds. The primary is the intention behind every apply. In Restorative Yoga, the aim is to down-regulate your nervous system, and to shift you right into a parasympathetic (rest-and-digest) state. Yin Yoga’s intention is to entry deep connective tissue, resembling fascia, ligaments and tendons. Restorative yoga goals to create a way of opening, with little to no stretching sensation. Whereas Yin Yoga emphasizes a gradual launch into every pose, practitioners are join mentally and emotionally with evolving stretching sensations.
Restorative Yoga: Advantages and Contraindications
Restorative Yoga is mostly thought-about to be secure for anybody, even for individuals with accidents. Listed here are among the advantages:
- Calms the physique and thoughts.
- Soothes nervousness.
- Shifts the autonomic nervous system from fight-or-flight to rest-and-digest.
- Releases muscular stress.
- Boosts the immune system.
- Helps higher sleep.
- Promotes deep relaxation.
There actually aren’t any contraindications for training Restorative Yoga. The one one I can consider is that this: Folks experiencing melancholy would possibly need to deal with the supine poses quite than the supported forward-bending poses. Ahead bending tends to advertise inward focus, which can or is probably not a good suggestion for individuals experiencing melancholy.
Yin Yoga: Advantages and Contraindications
Listed here are among the advantages of Yin Yoga:
- Will increase circulation by stress-free gentle tissue.
- Calms the thoughts and physique due to the slower tempo.
- Consideration to refined physique sensation fosters focus.
- Releases stress within the fascia.
- Improves joint mobility.
- Brings steadiness to the organs by meridian stimulation. The idea behind that is that the meridians reside within the fascial layer of the physique. In keeping with the apply, longer holds take us deeper than the muscular layer of the physique, into the connective tissues. This influences the meridian system.
Opinions abound about whether or not Yin Yoga is contraindicated in sure circumstances. Some proponents contend that the aim is to emphasize, and to not stretch, connective tissues. Others emphasize the stretching side. Opponents of Yin Yoga warning that practitioners who’re hypermobile, pregnant, or who’ve osteoporosis mustn’t apply Yin Yoga. When you’re excited about training Yin Yoga, it may be good to discover these opposing opinions to find out whether or not the apply is best for you.
Listed here are typically, however not universally, accepted contraindications:
- These with latest or ongoing again, neck, sacroiliac (SI) joint or hip damage ought to keep away from or proceed with warning.
- Ligaments, significantly these across the hip joints, are already extra versatile throughout being pregnant due to the hormone relaxin. Most of Yin Yoga’s poses emphasize lower-body stretching, so pregnant individuals ought to apply with care.
- Hypermobile individuals typically don’t want to extend joint mobility. As an individual born with a hypermobile physique, I benefit from the lengthy holds and quiet of Yin Yoga. However I apply for at least sensation. My physique doesn’t must be extra versatile, so once I apply passive poses with longer holds, I keep nicely inside my snug vary of movement as an alternative of pushing my “edge.”
- Folks with osteoporosis ought to proceed with warning. Yin Yoga emphasizes numerous seated forward-bending poses, which may exacerbate the kyphotic thoracic curve.
Once more, I encourage you to look additional into Yin Yoga. Right here’s an internet site that goes extra deeply into cautions for Yin Yoga. This web site provides a distinct standpoint.
Working towards Restorative Yoga and Yin Yoga
Each Restorative Yoga and Yin Yoga encourage practitioners to maneuver slowly and with care. Restorative Yoga poses are designed to advertise opening, with minimal sensation, quite than stretching. So it’s essential to set your self up with numerous yoga props so that every one your joints are supported. Whereas there will probably be some stretching sensation in Yin Yoga, lecturers urge college students to maneuver slowly and to not push their edge. When you’re going to apply both type of yoga, it’s sensible to apply with an skilled trainer who can present you find out how to prop your poses for optimum profit.
These two varieties of yoga apply don’t should be mutually unique. You possibly can apply Yin Yoga while you really feel that your physique would really like a soothing stretch. And you’ll apply Restorative Yoga when your nervous system feels frazzled. Take note of the aftereffects of every apply, as a way to make knowledgeable decisions about which type to apply at what time. In both case, make sure to give your self a pleasant, lengthy Savasana (Rest Pose).
About Charlotte Bell
Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Apply and Yoga for Meditators, each revealed by Rodmell Press. Her third ebook is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Pink Rock Rondo, whose DVD received two Emmy awards in 2010.