Restorative Yoga and Yin Yoga: Similar or Completely different?

From the skin, 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. For those who‘d prefer to make an knowledgeable selection 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 follow is: it relies upon.

Restorative Yoga and Yin Yoga: The Similarities

For those who’re searching for a slower, quieter yoga follow 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 are able to comfortably maintain poses for so long as 20 minutes!) Each kinds use the assist of yoga props to permit you to keep longer within the pose, and to control the feeling you are feeling. Restorative Yoga and Yin Yoga each purpose to calm the thoughts and physique, and emphasize a delicate method.

How Do Restorative Yoga and Yin Yoga Differ?

There are various variations between the 2 kinds. The primary is the intention behind every follow. 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, corresponding 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 join mentally and emotionally with evolving stretching sensations.

Restorative Yoga: Advantages and Contraindications

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

• Calms the physique and thoughts.
• Soothes anxiousness.
• 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 aren’t any contraindications for training Restorative Yoga. The one one I can consider is that this: Individuals experiencing despair would possibly need to give attention to the supine poses relatively than the supported forward-bending poses. Ahead bending tends to advertise inward focus, which can or might not be a good suggestion for folks experiencing despair.

Yin Yoga: Advantages and Contraindications

Listed below are a number of the advantages of Yin Yoga:

• Will increase circulation by enjoyable tender 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 stability to the organs via meridian stimulation. The idea behind that is that the meridians reside within the fascial layer of the physique. In accordance with the follow, 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 instances. 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 follow Yin Yoga. For those who’re taken with training Yin Yoga, it is likely to be good to discover these opposing opinions to find out whether or not the follow is best for you.

Listed below are typically, however not universally, accepted contraindications:

• These with latest or ongoing again, neck, sacroiliac (SI) joint or hip harm 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 follow 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 follow for no less than sensation. My physique doesn’t must be extra versatile, so once I follow passive poses with longer holds, I keep effectively inside my comfy vary of movement as an alternative of pushing my “edge.”
• Individuals with osteoporosis ought to proceed with warning. Yin Yoga emphasizes numerous seated forward-bending poses, which might exacerbate the kyphotic thoracic curve.

Once more, I encourage you to look additional into Yin Yoga. Right here’s a web site that goes extra deeply into cautions for Yin Yoga. This web site offers a unique standpoint.

Practising 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, relatively than stretching. So it’s vital to set your self up with numerous yoga props so that every one your joints are supported. Whereas there will likely be some stretching sensation in Yin Yoga, academics urge college students to maneuver slowly and to not push their edge. For those who’re going to follow both model of yoga, it’s smart to follow with an skilled trainer who can present you the right way to prop your poses for max profit.

These two kinds of yoga follow don’t should be mutually unique. You possibly can follow Yin Yoga whenever you really feel that your physique would love a soothing stretch. And you may follow Restorative Yoga when your nervous system feels frazzled. Take note of the aftereffects of every follow, with the intention to make knowledgeable decisions about which model to follow at what time. In both case, remember to give your self a pleasant, lengthy Savasana (Rest Pose).

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started educating in 1986. Charlotte is the creator of Aware Yoga, Aware Life: A Information for On a regular basis Apply and Yoga for Meditators, each revealed 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.