From the skin, 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. Should you‘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

Should you’re on the lookout 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 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 let you keep longer within the pose, and to control the feeling you’re 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 a lot of variations between the 2 types. 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, reminiscent of 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 individuals with accidents. Listed below are among 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 melancholy may need to deal with 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 individuals experiencing melancholy.

Yin Yoga: Advantages and Contraindications

Listed below are among the advantages of Yin Yoga:

• Will increase circulation by enjoyable comfortable tissue.
• Calms the thoughts and physique due to the slower tempo.
• Consideration to delicate physique sensation fosters focus.  
• Releases stress within the fascia.
• Improves joint mobility.
• Brings steadiness to the organs by means of meridian stimulation. The idea behind that is that the meridians reside within the fascial layer of the physique. Based on 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 side. Opponents of Yin Yoga warning that practitioners who’re hypermobile, pregnant, or who’ve osteoporosis shouldn’t observe Yin Yoga. Should you’re desirous about 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 usually, however not universally, accepted contraindications:

• These with current 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 individuals ought to observe with care.
• Hypermobile individuals 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 observe for at least sensation. My physique doesn’t should be extra versatile, so after 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 plenty of 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 special perspective.

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 plenty of yoga props so that each one your joints are supported. Whereas there will probably be some stretching sensation in Yin Yoga, academics urge college students to maneuver slowly and to not push their edge. Should you’re going to observe both fashion of yoga, it’s sensible to observe with an skilled trainer who can present you how one can prop your poses for max profit.

These two forms of yoga observe don’t should be mutually unique. You’ll be able to 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, as a way to make knowledgeable selections about which fashion to observe 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 commenced educating in 1986. Charlotte is the writer of Aware Yoga, Aware Life: A Information for On a regular basis Apply and Yoga for Meditators, each revealed by Rodmell Press. Her third e-book 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 Pink Rock Rondo, whose DVD gained two Emmy awards in 2010.