Restorative Yoga and Yin Yoga: Similar or Totally different?

From the skin, Restorative Yoga and Yin Yoga look fairly related. Each contain passive poses, on the ground. Each types 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 totally different. If you would like to make an knowledgeable alternative between Restorative Yoga and Yin Yoga, which one is finest for you in a given scenario?

The reply, as with so many questions on yoga apply, is: it relies upon.

Restorative Yoga and Yin Yoga: The Similarities

If you happen to’re on the lookout 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 types, we maintain poses for an extended time, from a minute to 5 minutes or extra. (In Restorative Yoga, we are able to comfortably maintain poses for so long as 20 minutes!) Each types use the assist of yoga props to assist you to keep longer within the pose, and to manage the feeling you are feeling. Restorative Yoga and Yin Yoga each purpose to calm the thoughts and physique, and emphasize a mild strategy.

How Do Restorative Yoga and Yin Yoga Differ?

There are lots of variations between the 2 types. 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, akin to 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 related mentally and emotionally with evolving stretching sensations.

Restorative Yoga: Advantages and Contraindications

Restorative Yoga is usually thought-about to be secure for anybody, even for folks with accidents. Listed here are a few of the advantages:

• Calms the physique and thoughts.
• Soothes nervousness.
• Shifts the autonomic nervous system from fight-or-flight to rest-and-digest.
• Releases muscular pressure.
• Boosts the immune system.
• Helps higher sleep.
• Promotes deep relaxation.

There actually are not any contraindications for working towards Restorative Yoga. The one one I can consider is that this: Individuals experiencing melancholy would possibly need to deal with the supine poses reasonably than the supported forward-bending poses. Ahead bending tends to advertise inward focus, which can or is probably not a good suggestion for folks experiencing melancholy.

Yin Yoga: Advantages and Contraindications

Listed here are a few of the advantages of Yin Yoga:

• Will increase circulation by enjoyable smooth tissue.
• Calms the thoughts and physique due to the slower tempo.
• Consideration to delicate physique sensation fosters focus.
• Releases pressure within the fascia.
• Improves joint mobility.
• Brings steadiness to the organs by means of meridian stimulation. The idea behind that is that the meridians reside within the fascial layer of the physique. Based on the apply, longer holds take us deeper than the muscular layer of the physique, into the connective tissues. This impacts 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. If you happen to’re all for working towards Yin Yoga, it is perhaps 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 folks ought to apply with care.
• Hypermobile folks 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 no less than sensation. My physique does not should be extra versatile, so after I apply passive poses with longer holds, I keep properly inside my snug vary of movement as a substitute of pushing my “edge.”
• Individuals with osteoporosis ought to proceed with warning. Yin Yoga emphasizes a number of seated forward-bending poses, which may exacerbate the kyphotic thoracic curve.

Once more, I encourage you to look additional into Yin Yoga. Here is an internet site that goes extra deeply into cautions for Yin Yoga. This web site provides a unique viewpoint.

Training 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, reasonably than stretching. So it is vital to set your self up with a number of yoga props so that each one your joints are supported. Whereas there might be some stretching sensation in Yin Yoga, academics urge college students to maneuver slowly and to not push their edge. If you are going to apply both type of yoga, it is smart to apply with an skilled instructor who can present you how you can prop your poses for optimum profit.

These two kinds of yoga apply wouldn’t have to be mutually unique. You’ll be able to apply Yin Yoga once you really feel that your physique would really like a soothing stretch. And you may apply Restorative Yoga when your nervous system feels frazzled. Take note of the aftereffects of every apply, in an effort to make knowledgeable selections about which type to apply at what time. In both case, be sure you give your self a pleasant, lengthy Savasana (Rest Pose).

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced instructing in 1986. Charlotte is the writer of Aware Yoga, Aware Life: A Information for On a regular basis Follow and Yoga for Meditators, each printed by Rodmell Press. Her third guide 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 folks sextet Purple Rock Rondo, whose DVD received two Emmy awards in 2010.