From the surface, 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 completely different. If you happen to‘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 apply is: it relies upon.

Restorative Yoga and Yin Yoga: The Similarities

If you happen to’re in search of 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 can help you keep longer within the pose, and to control the feeling you are feeling. Restorative Yoga and Yin Yoga each goal 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, similar 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 here 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 working towards Restorative Yoga. The one one I can consider is that this: Folks experiencing despair would possibly wish to concentrate on the supine poses fairly 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 here are a number 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 via meridian stimulation. The idea behind that is that the meridians reside within the fascial layer of the physique. In line with the apply, 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 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 keen on working towards Yin Yoga, it could be good to discover these opposing opinions to find out whether or not the apply is best for you.

Listed here are usually, 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 usually 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 doesn’t should be extra versatile, so once I apply passive poses with longer holds, I keep nicely inside my snug vary of movement as a substitute of pushing my “edge.”
• Folks 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 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, fairly 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. If you happen to’re going to apply both type of yoga, it’s clever to apply with an skilled instructor who can present you how one can prop your poses for optimum profit.

These two kinds of yoga apply don’t should be mutually unique. You possibly can apply Yin Yoga whenever you really feel that your physique would really like a soothing stretch. And you’ll apply Restorative Yoga when your nervous system feels frazzled. Take note of the aftereffects of every apply, so that you could make knowledgeable selections about which type to apply at what time. In both case, make sure you 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 Observe 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.