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One in all the numerous advantages of yin yoga is that it offers us a probability to take a seat with our physical tension in addition to our difficult and uncomfortable emotions.

We store emotions in our bodies. When the sympathetic nervous system—our fight-or-flight response—is activated by a dangerous or stressful situation, the body experiences an involuntary physical and emotional response. This sometimes happens so quickly that we may not understand it has taken place.

Once we don’t process these emotions, the biochemical and physiological effects can linger within the body, even after the perceived threat has passed. It’s a sophisticated process that happens over time, and although scientific researchers proceed to explore how the body feels and stores emotions, it isn’t yet fully understood.

What we do know is that yin yoga helps us find stillness through long held stretches. By beginning to hearken to our bodies and quiet our thoughts, we will coax the body and mind right into a space of quiet. Because the body shifts into the parasympathetic nervous system, we discover ourselves in a less tense and reactive emotional state. As we learn to experience nervous system regulation, we will begin to feel difficult emotions with less volatility and maybe work through them.

We don’t at all times understand the explanation for our emotions. We is probably not sure why we’re offended, sad, or depressed. The reply could possibly be that we’d like time and space, whether to permit emotions to surface or to dissipate. If you happen to’re experiencing difficult emotions or trauma from past or current situations, you might need to seek therapeutic support as emotions arise reasonably than rely exclusively on yoga.

When the body remains to be, the mind often wanders, which might make practices like yin yoga difficult. If you happen to experience this, bring your attention back to your senses and what’s happening for you within the moment. Take inventory of the way in which your body feels. Notice what’s happening in your mind. Be the observer.

Related: If You’ve Ever Cried During Yoga, You’re Not Alone

A Yin Yoga Practice for Slowing Down and Working Through Emotions

The next sequence of yin yoga postures is designed to assist quiet the nervous system. Bring your attention to any discomfort, and reasonably than resist it, sit with it for a moment and create some space through your breath. Although a part of the practice of yin yoga is sitting with mild discomfort, it isn’t intended to elicit pain, so be at liberty to regulate yourself to seek out a more comfortable position. Several of the poses include restorative options, which feature less stretch and more support.

Gather all of the props you may have available (blankets, bolsters, and blocks) and permit yourself about an hour for this practice.

1. Abdominal Respiratory

Lie down or find a snug seated position. Close your eyes if that feels comfortable. You’ve gotten the choice to put your hands in your belly or you’ll be able to place one hand in your belly and the opposite in your heart.

Start by bringing your awareness to your breath. Often after we experience anxiety, our breath becomes very shallow and centered in our upper chest. I invite you to see when you can decelerate your breath, which is able to help calm the nervous system. Bring intention to your navel as you inhale and breathe deeply into your belly, after which slowly exhale. Proceed this respiration sequence for 3 minutes. See when you can feel the belly move as you inhale and exhale. Perhaps you don’t quite feel it, and that’s normal. But try to connect with your respiration and see if the standard of your inhalations and exhalations feel different as you practice.

Proceed respiration at your individual pace, simply noticing it. While you’re ready, return to your natural breath.

(Photo: Lua Briceno)

2. Reclined Sure Angle Pose

Be happy to practice Reclined Sure Angle with or without props. I prefer to rest my spine on a pillow or folded blanket, which helps make it a heart-opener along with a hip-opener. You possibly can rest your arms alongside your body, palms up, although I like to put one hand in your belly and the opposite in your heart to actually tune into two parts of my body which are innately connected to feeling and storing emotions. Stay here for five minutes.

(Photo: Lua Briceno)

3. Sleeping Swan

This pose, which has similarities to Pigeon Pose, is considered one of the deepest hip openers we practice in yin yoga, and sometimes one of the physically and mentally difficult. Use as many props as you’d like so you’ll be able to feel supported and find some ease within the pose. You may take a block or a folded blanket beneath the hip of your bent leg for support. You may also bring a block beneath your brow, or a bolster, pillow, or folded blanket beneath your chest.

As you discover your way right into a version of Sleeping Swan that permits you to experience a stretch with none strain, embrace that feeling of support as a chance to be held. Feel protected to permit whatever must surface to achieve this. Stay here for two minutes. Repeat on the opposite side.

(Photo: Lua Briceno)

4. Child’s Pose

This pose is so accurately named. It allows us to twist up and embrace the virtues of being childlike. As we turn inward, we literally allow ourselves to grow to be small. On this shape, we’re allowed to only be, without the necessity to impress, act, or respond in any certain way. It’s an invite to be vulnerable and let our emotions flow freely.

This pose is usually taken with wide knees to encourage opening within the hips. Bolsters, pillows, and folded blankets are helpful supports. Mess around with different modifications to see what feels best in your body. You possibly can bring a blanket beneath your knees for cushioning, take a bolster or pillow lengthwise beneath your chest for support, situate a pillow or folded blanket in your calves to support your bottom, or bring a pillow or folded blanket beneath your brow. If you happen to turn your head to at least one side, switch directions about halfway through the pose. Stay here for five minutes.

(Photo: Lua Briceno)

5. Legs Up the Wall

This pose is such a sweet release. A delicate inversion, it physically encourages the legs to let go of old energy, and mentally allows any heaviness that has come up during this practice to slide away.

Technically, the yin yoga version of Legs Up the Wall is practiced in the midst of the room along with your legs prolonged toward the ceiling in what’s often called Waterfall. However the more familiar restorative version, by which you permit the wall to support your legs, could be a lovely element to incorporate toward the tip of any yin practice. You possibly can try the pose with no props in any respect, or experiment with a bolster or pillow under the hips and a folded blanket under your head. You may also drape a blanket over your body for warmth as sometimes our body temperature lowers as we start to chill out more deeply.

Whatever you select, when you’ve found your version of the pose, take a moment to watch, practice non-judgment, non-attachment (aparigraha), and self-compassion as thoughts or emotions surface. Bring your awareness back to your breath or the sensation of support beneath your body. Stay here for a minimum of 5 minutes.

(Photo: Lua Briceno)

6. Savasana

The ultimate pose is a very powerful piece of any practice. Any time we will foster complete stillness and disengage from the hectic pace of life, we do ourselves a useful favor. The mind needs stillness to process and reflect. It needs the absence of stimuli to make sense of the entire things it takes in every day. Savasana is where we integrate what has happened during our practice—and our life.

But as essential as Savasana is, it could be difficult to quiet our thoughts. Relatively than spend your time here mentally making your grocery or to-do list, try to stay aware of what’s going down in your body and mind. Within the quiet and stillness, simply notice what comes up. It could be your only probability to stay present all day.

Find a snug position in your back, taking a bolster, pillow, or rolled blanket beneath your knees if that’s more comfortable, or another variation that works for you. Try to remain here for 10 minutes, respiration naturally.

RELATED: What’s the Difference Between Yin Yoga and Restorative Yoga?

About Our Contributor

Lua Briceno is a author, artist, and trauma-sensitive certified yoga and meditation teacher specializing in hatha and Yin yoga. She is captivated with helping students develop a functional yoga practice that’s nourishing for all bodies and backgrounds. You’ll find her at www.modernmoonchild.com.