Restorative Yoga and Yin Yoga: Similar or Completely different?

From the skin, Restorative Yoga and Yin Yoga look fairly related. 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 totally different. For those who‘d prefer to make an knowledgeable selection between Restorative Yoga and Yin Yoga, which one is greatest for you in a given scenario?

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

Restorative Yoga and Yin Yoga: The Similarities

For those who’re searching for a slower, quieter yoga observe 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 help of yoga props to help you 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 strategy.

How Do Restorative Yoga and Yin Yoga Differ?

There are numerous variations between the 2 kinds. The primary is the intention behind every observe. 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, comparable 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 mostly thought of to be secure for anybody, even for individuals with accidents. Listed below are a number 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 stress.
• Boosts the immune system.
• Helps higher sleep.
• Promotes deep relaxation.

There actually aren’t any contraindications for working towards Restorative Yoga. The one one I can consider is that this: Folks experiencing despair may wish to concentrate on the supine poses moderately 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 despair.

Yin Yoga: Advantages and Contraindications

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

• Will increase circulation by stress-free smooth 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 via meridian stimulation. The idea behind that is that the meridians reside within the fascial layer of the physique. In keeping with the observe, 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 facet. Opponents of Yin Yoga warning that practitioners who’re hypermobile, pregnant, or who’ve osteoporosis shouldn’t observe Yin Yoga. For those who’re concerned with working towards Yin Yoga, it is likely to be good to discover these opposing opinions to find out whether or not the observe 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 damage ought to keep away from or proceed with warning.
• Ligaments, notably 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 observe 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 observe for no less than sensation. My physique doesn’t should be extra versatile, so once I observe passive poses with longer holds, I keep properly 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 a web site that goes extra deeply into cautions for Yin Yoga. This web site provides a unique perspective.

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, moderately than stretching. So it’s essential to set your self up with numerous yoga props so that each 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. For those who’re going to observe both type of yoga, it’s smart to observe with an skilled instructor who can present you learn how to prop your poses for max profit.

These two kinds of yoga observe don’t must be mutually unique. You possibly can observe Yin Yoga whenever you really feel that your physique would love a soothing stretch. And you may observe Restorative Yoga when your nervous system feels frazzled. Take note of the aftereffects of every observe, so that you could make knowledgeable decisions about which type to observe at what time. In both case, you’ll want 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 Aware Yoga, Aware Life: A Information for On a regular basis Apply 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 Crimson Rock Rondo, whose DVD gained two Emmy awards in 2010.