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Ever end up somewhat confused by a pose that your yoga teacher calls yin yoga but resembles a restorative pose? It’s not unusual for yin yoga and restorative yoga to be mistaken as the identical practice. In any case, they each ask you to stay still in postures for a protracted period of time. They each release physical tension. And the poses are sometimes almost an identical.

The difference is subtle yet makes a profound difference in the advantages you experience.

The Basics of Yin Yoga and Restorative Yoga

Yin yoga is designed to release physical tension. It does so by targeting the connective tissues moderately than the muscles. The dense network of fibers present in the fascia, ligaments, tendons, and deeper connective tissues require longer holds to instigate change. Although yin yoga relies on passive postures, it still requires some effort. By settling right into a passive stretch that features some strain and even discomfort, the muscles chill out and permit the strain of the pose to be transferred to the connective tissues, which initiates a series of physiological reactions leading to enhanced flexibility.

The outcomes of this slow and really intentional manner of stretching have drawn increased attention and interest from athletes in addition to anyone who struggles with joint stiffness or tightness within the hamstrings, hips, or lower back.

Restorative asana, or poses, are designed to rest and restore the physical body and mind. Much of the practice is about making a space of quiet stillness and allowing yourself to search out comfort there.

Because there may be little effort expended in restorative yoga, it may be a helpful practice for individuals who are recovering from physical injury and weakness. It could also profit those scuffling with stress, anxiety, or insomnia.

Each practice, though different, creates a situation wherein you possibly can breathe deeply, quiet your thoughts, and cultivate body awareness and mindfulness.

In restorative yoga, props are almost at all times used to support your body and allow you to feel supported and relaxed. The intention is to exert no effort. A position that creates a light and comfy stretch works, even though it isn’t crucial.

Props are sometimes utilized in yin yoga to support your body during a stretch, although they will not be as consistently relied upon. There are three primary things that you must at all times remember when practicing yin yoga. First, find your edge. You need to feel a stretch, and even perhaps some discomfort, but not pain. Second, remain still. As you agree into the pose, take your time to search out a position that enables you the specified stretch. But then allow yourself to remain still. No fidgeting. Last, stay here for time. Yin poses are typically held 3-5 minutes.

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

9 Poses You Can Practice As Yin Yoga Or Restorative Yoga

Each of the below yin and restorative poses are based, in some fashion, on a standard yoga posture. Nonetheless, each form of yoga has a special name for the pose, which may be greater than somewhat confounding. Below are the fundamental pose shapes you might already know, followed by their yin and restorative versions.

1. Pigeon Pose

Come onto your hands and knees and slide your right knee in between your hands, resting it on the mat. Your right shin may be at an angle, along with your right heel near your left hip. Straighten your leg behind you, along with your hips and pelvis facing the front of the mat. Slowly lean forward along with your upper body.

(Photo: Miriam Indries)

Yin: Sleeping Swan

Keep your hands on the mat or come onto your forearms. In the event you end up leaning more of your weight into your right hip, place a bolster or block beneath your glutes on the proper side.

(Photo: Miriam Indries)

Restorative: Supported Pigeon Pose

Before you lean forward, place a folded blanket or a pair pillows beneath your right glutes and a bolster or a pair stacked pillows beneath your chest.

2. Reclined Sure Angle

Lie down in your back, bend your knees, and convey the soles of your feet together along with your knees gently falling out to the perimeters. Slide your heels away from you, toward the front of the mat, to form a diamond shape. Rest your arms alongside your body.

(Photo: Miriam Indries)

Yin: Reclined Butterfly or Reclined Sure Angle

In case your inner thighs feel strained, place a block or folded blanket beneath your thighs and let the load of your legs release onto the support. In the event you prefer more of a stretch, place a block or a folded blanket on each thigh.

(Photo: Miriam Indries)

Restorative: Supta Baddha Konasana (Sure Angle)

Before you lie back, place a bolster, a few stacked pillows, or a pair folded blankets lengthwise along the middle of the mat. Slowly lie back onto the support. Place a block or a pillow beneath each knee.

3. Wide-Angled Seated Forward Bend

Start seated along with your legs straight in front of you after which slide your legs apart a comparatively comfortable distance.

Yin: Dragonfly or Straddle Pose

Take your legs far enough apart to fulfill your edge. Place your hands or forearms on the mat in front of you, shoulder-distance apart, and fold forward out of your hips enough to feel a stretch but not a strain in your inner thighs, hips, and/or lower back. You may keep your back straight or allow your upper back to round, but try to not crowd your shoulders near your ears.

(Photo: Miriam Indries)

Restorative: Upavistha Konasana (Seated Wide-Legged Forward Fold)

Place a bolster or stacked pillows in front of you so you possibly can rest your upper body on it. In the event you feel a strain along the backs of your legs, place a folded blanket or rolled blanket beneath each knee.

4. Sphinx Pose

Lie in your belly along with your feet hip-distance apart or wider. Come onto your forearms, sliding your elbows barely in front of your shoulders. Press your palms into the mat to bring barely more lift to your chest.

(Photo: Miriam Indries)

Yin: Gaze barely forward and down or chill out your neck and let your head lower.

(Photo: Miriam Indries)

Yin Variation: To accentuate the stretch along your back, walk your hands somewhat forward and barely wider than your shoulders after which press through your palms to straighten your arms and lift your chest higher.

(Photo: Miriam Indries)

Restorative: Supported Sphinx Pose

Place a bolster or stacked pillows across the mat in front of your chest. Drape your upper body over the support and rest against it. You may adjust the peak of the support, taking it as little as you discover comfortable. There’s no have to exert effort to carry the pose and it is best to feel no tension in your shoulders or lower back.

5. Side Stretch

Although the precise shape of this yin and restorative pose isn’t present in traditional yoga, the extraordinary side stretch replicates the experience of Utthita Parsvakonasana (Prolonged Side Angle) and Parighasana (Gate Pose) in addition to other poses but with little or no effort.

 Yin: Butterfly

Lie down in your back and inch your feet as far to the proper as possible. You’ll feel a stretch along your left side. Extend your arms alongside your ears, resting them on the mat, and either interlace your fingers or hold your left wrist along with your right hand and shift each arms to the proper. Ensure each buttocks remain on the mat. To accentuate the stretch, place your left ankle on top of your right.

(Photo: Miriam Indries)

Restorative: Side Savasana

Place a bolster on the middle of the mat, either lengthwise or crosswise. Lie in your right side along with your knees bent and your right hip an inch or two from the bolster. Tuck a pillow or folded blanket between your knees. Lean the proper side of your body onto the bolster and extend your arms alongside your head.

6. Shoulderstand

These iterations of Shoulderstand bring you the advantages of inversions but in a less intense, more supported fashion.

(Photo: Miriam Indries)

Yin: Waterfall

Start lying in your back along with your knees bent and your feet on the mat. Lift your hips and pelvis, and place a block on its lowest level beneath the sacrum, which is the flat triangular-shaped bone on the very base of your spine. One leg at a time, extend your feet toward the ceiling. If that is comfortable, you possibly can opt to show the block on the next level, although less effort or strain is commonly more with yin-style stretches, so take heed to whatever feedback your body shares.

 

(Photo: Miriam Indries)

Restorative: Legs Up the Wall

Sit alongside a wall along with your right hip touching it. Slowly lean back and switch your upper body perpendicular to the wall and extend each legs up the wall. Bring your legs hip-distance apart and rest the complete weight of your legs against the wall.

7. Sure Angle Pose

Start in a seated position along with your legs straight in front of you. Bend your knees and convey the soles of your feet together and draw your heels toward your inner thighs. Rest your hands in your feet, and lean forward out of your hips. Try sitting on a folded blanket for greater comfort and ease of leaning forward.

(Photo: Miriam Indries)

Yin: Butterfly or Sure Angle

Slide your heels farther away out of your hips to create a diamond shape. In the event you experience discomfort in your hips, sit on a block or a folded blanket.

(Photo: Miriam Indries)

Restorative: Baddha Konasana (Sure Angle Pose)

Slide your heels farther away out of your hips to create a diamond shape. Place a block or folded blanket beneath each knee and rest a bolster or stacked pillows in front of your body and rest your brow on it.

8. Yin: Child’s Pose

Come to hands and knees and convey your knees wider than your hips and your big toes to the touch. Shift your hips back and rest your glutes in your heels. Extend your arms forward and rest them on the mat or blocks, or reach your arms alongside your body, turning your palms to face up.

(Photo: Miriam Indries)

Yin: Child’s Pose

In case your glutes don’t touch your heels, place a bolster, pillow, or rolled blanket in between your heels and glutes and rest your weight on the prop. For more of a stretch in your shoulders, rest your forearms on blocks.

(Photo: Miriam Indries)

Restorative: Child’s Pose

Place a bolster or stacked pillows lengthwise along the middle of the mat and rest your chest on it, turning your head to at least one side. In case your glutes don’t touch your heels, place a bolster, pillow, or rolled blanket in between your heels and glutes and rest your weight on the prop. In the event you’d like cushioning beneath your brow, place a folded blanket beneath it.

9. Reclined Hero Pose

Come to a seated position along with your legs straight in front of you. Shift your weight onto your left side, bend your right knee, and convey your right heel alongside your right hip. Repeat along with your other leg so each knees are bent and linger here or keep one leg straight and stretch after which repeat on the opposite side. Keep your knees in step with your hips and sit upright or begin to slowly lean back, walking your hands alongside your hips. If that is comfortable, come onto your forearms. In the event you desire a more intense stretch, lower your back to the mat, keeping your knees from lifting.

(Photo: Miriam Indries)

Yin: Saddle

Keep your knees drawn toward each other or in step with your hips. Slowly begin to walk your hands toward the back of the mat, leaning your upper body backward as little or as much as is comfortable. You’ll first bring your palms on the mat behind your body. Stay here or bring your forearms to the mat. If at any point it feels comfortable, you possibly can lower yourself all the way in which so your back rests on the mat. You can too place a bolster or stacked pillows lengthwise along the middle of the mat and rest on that. Rest your arms alongside your body, palms up, or you possibly can bring your arms alongside your ears and gently grasp opposite elbows.

(Photo: Miriam Indries)

Restorative: Reclined Hero

Place a bolster or stacked pillows lengthwise along the middle of the mat. Sit facing away from it along with your glutes an inch or two away and lie back on it. Allow your knees to attract barely other than each other but don’t take them wider than your hips.

About Our Contributor

Miriam Indries is a 500-hour-plus yoga teacher and YTT trainer. With an unlimited experience of teaching asana and meditation in addition to yoga teacher trainings, she is dedicated to her mission and repair of sharing yoga philosophy world wide through her teachings. She frolicked in India studying yoga philosophy and advanced asana practice. Miriam can also be an Ayurveda Practitioner, Pilates instructor and fitness enthusiast. Moreover, she has academic qualifications in Psychology (B.A) and NLP (neuro-linguistic programming) with an emphasis on behavior, effective goal setting, and methods for self-development. Her love for learning also led her to studies in Traditional Chinese Medicine, body language, and reflexology and she or he continues to stay a student of life. She currently teaches at Aegialis School of Yoga in Greece because the creator and lead teacher of the YTTs.