The Complete Guide to Yin Yoga The Philosophy and Practice of Yin Yoga

by Clark, Bernie; Powers, Sarah

• ISBN13: 9781935952503
• ISBN10: 1935952501
• Format: Paperback
• Copyright: 2012-01-10
• Publisher: Wild Strawberry Productions

Summary

Bernie Clark's The Complete Guide to Yin Yoga provides an in-depth look at the philosophy and practice of Yin Yoga with illustrated sections on how to practice Yin Yoga, including descriptions with photographs of 30 Yin Yoga asanas.

All forms of yoga can provide benefits physically, emotionally, and mentally, however Yin Yoga works the deeper levels of the body/heart/mind: the connective tissues of the ligaments, fascia, joints and bones and the energetic channels of the meridians, nerves and blood system. One big difference noticed by students of Yin Yoga is the long-held, passive nature of the posture, which gives time for a deeper journey to unfold, a journey into the meditative aspects of yoga, a bridge to living life mindfully.

Clark presents comprehensive information on how to do the practice, including a deep look inside over two dozen Yin Yoga postures showing the benefit of the pose, how to get into and out of the pose, contraindications and warnings for those who may have trouble with particular aspects of the posture, and other important information. The benefits are explored in three main sections: the physiological benefits, the energetic benefits and the mental/emotional benefits.

Table of Contents

Table of Contents
Foreword ........................................................................................................ xi
Preface ............................................................................................................ xiii
Acknowledgements..................................................................................... xv
Introduction .................................................................................................. xvii

Chapter One: Yin Yoga Defined ............................................................. 1
Yin and Yang ........................................................................................... 2
Yin Tissues and Yang Tissues ............................................................... 6
The Theory of Exercise ........................................................................ 8
Original Yin ............................................................................................. 10
Daoist Yoga ............................................................................................. 13
Modern Yinsters ..................................................................................... 19

Chapter Two: The Practice of Yin Yoga .............................................. 29
How to Practice Yin Yoga ..................................................................... 30
Intention & Attention ............................................................................ 42
Moving Energy ........................................................................................ 51

Chapter Three: The Asanas of Yin Yoga ............................................. 63
Anahatasana ............................................................................................. 66
Ankle Stretch ........................................................................................... 68
Bananasana .............................................................................................. 70
Butterfly .................................................................................................... 72
Half Butterfly .......................................................................................... 75
Camel ........................................................................................................ 78
Cats Pulling Its Tail................................................................................. 81
Caterpillar ................................................................................................. 84
Child’s Pose .............................................................................................. 87
Dangling ................................................................................................... 89
Deer Pose ................................................................................................. 92
Dragons .................................................................................................... 95
Frog ........................................................................................................... 99
Happy Baby ............................................................................................. 102
Reclining Twist ........................................................................................ 105
Saddle ........................................................................................................ 108
Shoelace .................................................................................................... 112
Snail ........................................................................................................... 115
Sphinx & Seal .......................................................................................... 118
Square ....................................................................................................... 121
Squat ......................................................................................................... 124
Straddle (Dragonfly) ............................................................................... 127
Swan & Sleeping Swan ........................................................................... 130
Toe Squat.................................................................................................. 133
Shavasana ................................................................................................. 135
Yin Yoga Poses for the Upper Body ................................................... 140
Yang Counterposes ................................................................................. 148

Chapter Four: Yin Yoga Flows ................................................................ 153
An Easy Beginner’s Flow ....................................................................... 154
A Flow for the Spine .............................................................................. 156
A Flow for the Hips ............................................................................... 157
A Flow for the Legs ............................................................................... 159
A Flow for the Shoulders, Arms and Wrists ...................................... 160
A Flow for the Kidney and Urinary Bladder Meridian Lines ............. 162
A Flow for the Liver and Gall Bladder Meridian Lines .................... 164
A Flow for the Stomach and Spleen Meridian Lines ........................ 166
A Flow for the Whole Body.................................................................. 168
Wall Yin .................................................................................................... 171

Chapter Five: Special Situations ............................................................. 177
Hip & Knee Issues ................................................................................. 178
Lower Back Disorders............................................................................ 181
Having Babies .......................................................................................... 183

Chapter Six: The Physical Benefits ........................................................ 191
Stressing our Tissues .............................................................................. 191
Fascia ........................................................................................................ 194
Connective Tissues ................................................................................. 200
Joints ......................................................................................................... 207
Other Physiological Benefits of Yin Yoga .......................................... 211

Chapter Seven: The Energetic Benefits ............................................... 219
A Yogic View ........................................................................................... 219
A Daoist View ......................................................................................... 228
A Western View ...................................................................................... 247

Chapter Eight: The Heart & Mind Benefits ....................................... 269

Bibliography ................................................................................................. 279
Index ............................................................................................................... 282
About the Author ......................................................................................... 294