Yang, Yin, and Restorative Yoga
Yang, Yin, and Restorative Yoga
by Susan Saylor
What is the difference between regular (Yang) yoga, Yin yoga, and Restorative? The poses are mostly the same; the difference is the intent behind the practice.
In the Yin practice, we are seeking:
· access to our deeper connective tissues (ligaments, joints, fascia, bones);
· a way to balance our Yang lifestyle; and
· a place to cultivate our ability to yield, allow, and accept.
Restorative practice, like Yin, involves holding the poses for a longer span. But the intent is to find ease and comfort, to facilitate relaxation, to unfold rather than stretch.
What follows is a comparison of six yoga poses: Paschimottanasana, Prasarita Padottanasana, Baddha Konasana, Virasana, Upavistha Konasana, and Balasana expressed as Yang, Yin, and Restorative versions.
Paschimottanasana (Seated forward bend/”fold”)
Yang. There are many ways to do Paschimottanasana, but I like to teach students to keep the back straight, with the gaze toward the ankles. Ways to deepen the bend include regular practice, engaging pelvic floor and abs (Mula banda and Uttiyana banda), and pressing calves down into the floor.
Yin. The Yin version of this pose, called Caterpillar, is done with a rounded back. Here my forehead and elbows are resting on the floor. The leg, abs, and back muscles are engaged in an effort to find a deep bend through the hips and back.
Restorative. Like Caterpillar, restorative Paschimottanasana is done with a rounded back. But the intention is different. In this version, my feet and arms are floppy and relaxed. My back is naturally rounded in order to get my forehead on the block, but I’m not going for a maximal bend. My gaze is inward and I’m releasing effort through the back of the neck. The slight pressure of the block can be calming and soothing.
Prasarita Padottanasana (Wide-legged forward bend)
Yang. In these two (above) versions of Prasarita, I am actively folding, with a long(ish) back. I use my hands, first by pressing into the floor, and second by pulling up on the big toe, to deepen the fold.
Yin. This Yin pose is called “Dangling”. Here I allow my back to round more, take a slight bend in the knee, and use the weight of the upper body to facilitate the fold.
Restorative. I would say this version of Prasarita is semi-restorative. By resting my hairline on the block, I can take some of the head weight out of my neck and upper back.
Baddha Konasana (Bound angle pose)
Yang. In this version of Baddha Konasana my back is straight, or even a bit bended. I’m using my hands to open my feet like a book.
Yin. Although the presence of the block may look restorative, here I’m using it to contract my abs and push my knees down, maximizing the inward curving of the back.
Restorative. With a bolster and a fluffy billow across my bent knees, I’m in my happy place.
Virasana: Hero pose
Yang. Sitting tall and snuggling my sit bones down to the mat.
Yin. Bending back as far as possible, with a goal of reaching the floor.
Restorative. Reclined Hero w/short end of bolster at base of spine and blanket at top of bolster in a “T” position. In truth I did not find this position particularly comfortable for my low back.
Upavistha Konasana: (Wide-angled seated forward bend)
Yang. My back is long and I have walked my fingers out until my hamstrings and inner thigh muscles stop me from going further (without bending the back).
Yin. My effort, in addition to folding forward, is curving the back and getting my head to the floor.
Restorative. With a bolster between my legs and a fluffy pillow on top, this pose is super comfy.
Balasana (Child’s pose)
Yang. It’s hard to call Balasana a Yang pose, even when it gets fancy with the hands crossed over to one side, or crossed under the torso; child’s pose usually feels yummy and restful.
Yin. Here I am tucking into a tight little ball, with my knees and ankles pulled together and my arms pointing to the back.
Restorative. With a bolster pulled halfway in between my knee and my crotch, and a fluffy pillow on top of that, I’m ready for a deep rest.
Join Yin + Restore with Susan Monday nights from 7:30-8:30pm at Metta Yoga Corte Madera to experience the benefits of yin and restorative yoga.
Metta Yoga also offer Yin + Restore on Wednesday evening in Corte Madera, and Sunday evenings in Corte Madera and San Rafael.
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