Die Atmung Beim Yin Yoga Und Vinyasa Yoga: Qi Flow Vs Prana Flow
Die Atmung ist der Schlüssel zu jeder Yogapraxis. Sie lehrt uns im Moment zu sein und achtsam das richtige Maß zu finden.
Im Vinyasa Yoga verbinden wir die Bewegungen des Körpers mit unserer Atmung. Mit der Einatmung heben wir beispielsweise die Arme und finden Länge im Körper. Mit der Ausatmung beugen wir uns nach unten oder nach vorne und lassen los. Wir nutzen den Atem um unser Prana, unsere Lebensenergie, in bestimmte Richtungen zu lenken und freizusetzen. In der Vinyasa Yogapraxis nutzen wir das Ujjayi-Pranayama, den siegreichen Atem, um unsere Atmung zu verlängern und zu regulieren. Die Länge und Intensität der Atemzüge sollte immer gleich bleiben, auch wenn es anstrengend wird.
Beim Yin Yoga wollen wir unsere Atmung auch frei und gleichmäßig gestalten, damit das Qi die Lebensenergie oder Lebenskraft in unseren Energiebahnen, den sogenannten Meridianen, fließen und uns nähren kann. Falls du als leidenschaftliche Vinyasa-Yogini nicht ohne dein Ujjayi-Pranayama kannst, ist das gar kein Problem. Denn in einer sanften Ausführung ist die Ujjayi-Atmung auch beim Yin Yoga hilfreich, um den Geist zu beruhigen und ein energetisches Gleichgewicht zu schaffen. Du kannst deine natürliche Atmung allerdings auch ruhig fließen lassen.
In beiden Yogastilen nutzen wir den Atem also unter anderem, um durchlässig zu werden, sodass die Energie im Körper frei fließen kann egal ob sie nun Prana oder Qi heißt.
How To Practice Restorative Yoga
This particular style of yoga is known for its sweet comfort and is usually accompanied by blocks, bolsters or folded blankets.
These props can be used for extra support, though they are not necessary.
The point of this practice is to sit in the poses for at least five minutes, though you are welcome to stay even longer.
Some yogis prefer to stay in certain poses for as long as 20 minutes.
Some of the most popular poses in restorative yoga are:
What Is Restorative Yoga A Guide To Complete Rejuvenation
My most favourite form of asana.
The most peaceful, calming and relaxing yoga around.
There is so much depth to this practice!
And with it, comes a great sense of release.
Its quite magical, really
And it has taught me some very important lessons in this life.
Numero uno. You must be willing to surrender.
Let go. Trust. Cease to tighten, tense and restrict yourself.
Number two. Breathe.
If you can breathe through this, you can breathe through much more discomfort that life will present you with.
Number three. This too shall pass.
Nothing is permanent. Not the bliss of pure pleasure nor the ache of discomfort and pain.
And you wanna know the best part?
Restorative yoga is for everyone.
Whether youre an advanced practitioner or youve never done yoga in your life.
This practice is here for you and it will teach you many things too.
All you have to do is let it.
Restorative yoga is a deeply restful and meditative asana practice.
Rather than moving, flowing, working, sweating
A restorative yoga practice focuses on slowing down and restoring the body.
Based on the teachings of BKS Iyengar, many poses are modified to be less challenging and a lot more soothing.
Usually, a restorative yoga sequence will involve only six or seven poses. Each one held for five to ten minutes.
Spending more time in fewer postures is what allows us to receive the deeper benefits of each pose
We dont want to run from discomfort. But we do want to readjust if we are in pain.
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Whats The Difference Between Yin Yoga And Restorative Yoga
Yin and Restorative Yoga can seem similar: Theyre both slower and more prop-heavy than many other yoga practices. And both are yin in the sense that theyre slower, more lunar, and more introspective, as opposed to yang, which represents heat, light, and creation.
But Yin Yoga isnt just about yin action, but the yin structures within our bodies. The short version: In Yin Yoga, youre slowly working more subtle tissues, while Restorative Yoga is designed for complete relaxation and recovery.
Also Included In The Book
Also included are several flows for many different outcomes. Each flow comes with two different time lengths. Some flows that are included are easy beginners, for the spine, for the hips, and for the shoulders, arms, and wrists.
There are a ton of other things in this book. So much, that I cant cover it all. But, the last things that I want to mention is that this book has a special situations section. This part of the book takes a closer look at hip & knee issues, lower back disorders, and having babies. There are a lot of ideas for pre and postnatal.
Can you tell that I love this book? I could probably go on about it for hours! If you are interested in Yin Yoga, I would highly recommend it. I know of several other yoga lovers and yoga teachers who love this book as much as I do.
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What They Have In Common
While both practices utilize props, restorative yoga overall is much more prop heavy.
Coming from the Iyengar lineage it is to be expected that there will be props galore.
It is not uncommon for a restorative practice to require several blocks, blankets, straps, and even chairs or walls while yin yoga typically utilizes some blankets, blocks and bolsters to help support you in the deep poses.
They both utilize long holds, but traditionally restorative yoga will have longer holds since it is a passive opening where yin yoga holds feel intense and are not usually held longer than 5-8 minutes.
To get a quick feel for the differences between the use of props in these practices a quick search of restorative yoga frog pose vs yin yoga frog pose will show you two very different expressions of the same pose, one of which looks very comfortable and pleasant to hold for minutes and the other looking more intense and very far from restful.
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Yin Yoga Or Restorative Yoga
Is Yin Yoga appropriate for someone with significant health challenges?
Is Yin Yoga the same as Restorative Yoga, or is Restorative Yoga the same as Yin Yoga? There are three correct answers to this question: yes! no! and maybe! This question has many relatives:
- I have osteoporosis should I do Yin Yoga?
- My doctor told me to come to your class because I have sciatica is that ok?
- I have a rod in my back
- I have had a hip replacement
- I have spondylolisthesis
- I had a vasectomy can I do Yin Yoga?
What should we say to people asking these questions?
Lets begin by defining our terms for clarity: Restorative Yoga is a form of practice directed towards students who are injured, stressed or ill, who need a very gentle practice and who are looking to regain the quality of life that they used to have, but have lost. It involves the use of props to allow the body to feel totally supported, to allow the body to relax and release long holds of these gentle postures, postures often selected to address specific challenges and deep mental and visceral relaxation. This does sound very yin-like compared to the yang-like Hatha yoga practices that include dynamic movements, muscular engagement, active breath-work or energizing music. And it is yin in this respect, but is it Yin Yoga?
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A Guide To The Most Common Yoga Styles
Iyengar and ashtanga yoga come from the same lineage the teachers who developed these styles were both taught by Tirumalai Krishnamacharya. Many of the asanas are the same, but the approach is different. Iyengar yoga is great for learning the subtleties of correct alignment. Props belts, blocks and pillow-like bolsters help beginners get into poses with correct alignment, even when they’re new to them, injured or simply stiff. Anusara yoga is a more modern form of Iyengar.
Ashtanga is a more vigorous style of yoga. It offers a series of poses, each held for only five breaths and punctuated by a half sun salutation to keep up the pace. You can either attend a regular class or the more traditional Mysore style .
Ashtanga yoga taught one-to-one in a group setting. Students turn up at any time within a three-hour window to do their own practice as taught by their teacher. This is my preferred style of learning yoga and, I think, the safest and most traditional. You go at your own pace, on your own breath.
Kundalini yoga was designed to awaken energy in the spine. Kundalini yoga classes include meditation, breathing techniques such as alternate nostril breathing, and chanting, as well as yoga postures.
Geraldine Beirne is a yoga teacher based in London, yogawithgeraldine.com.
Yin Vs Restorative Yoga
We often get asked what the difference is between yin yoga and restorative yoga. While they are both more meditative approach to yoga, as opposed to the fast-paced, dynamic yang yoga styles like Vinyasa, Ashtanga or power, they are actually completely separate practices. Each has its own rhythms, focus and benefits.
In this article we will explain what each type is and what you can expect from a class. Well also go through the benefits youll get so that you can choose which one is best suited to your needs.
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Restorative Yoga For Life
The book Restorative Yoga for Life is a must for anyone interested in Restorative Yoga. If you are a Prime member of Amazon you can get the digital version for free. Even though I am a Prime member, I still bought a paper copy because I felt it would be easier for me to use.
I looked through a lot of books and reviews to make sure that I was getting the best Restorative Yoga book. I am so happy that I went through all the work, but this book is amazing!
It starts with information about Restorative Yoga, such as the history, the benefits, and how to prepare to practice Restorative Yoga.
Part two of the book is my favorite part. There are several breathing and visualizations exercises as well as an in-depth look at all the poses. A ton of detail is used to describe each pose. A picture is included with the props needed, the benefits of the pose, and a step by step guide.
As a yoga teacher, I love the way this section is set up and all of the details it includes.
The final part of Restorative Yoga for Life is comprised of several sequences. Some of the sequences included are for the lower body, respiratory issues, digestive disorders, headaches, and weight loss.
Each sequence is set up similar to the poses in part two. Pictures for each pose, props needed, the benefits of the sequence, and a step by step guide are included for each sequence. What I really like is that there is a short and long version of each sequence.
So Which Option Is Best For You
Examine your physique to see whats best for you. Do you need a tutor that can help you go back to normal function after a specific illness ? Have you just been hurt or do you have a long-term injury?
If you answered yes, I would suggest taking a Restorative class with a practitioner who is familiar with your injury. Dont be scared to call a studio and inquire theyll be glad to assist you. If they cant, theyre the best place to go to get a referral to someone who can.
Do you want to be more flexible or stay the same? Should you lubricate your joints? Do you want to push yourself physically and emotionally to new heights? Are you ready to see whats under the surface? Are you willing to go out of your comfort zone? Do you want to bring your yang, or Power Vinyasa, practice into balance? Then Yin is the path for you.
Allow yourself to be open to new experiences and let go of expectations you may just discover it to be precisely what you were looking for.
Lets put this to a vote. Do you need the services of a Restorative Practitioner? Is a Yin yoga session on your to-do list? Please let us know in the comments section below!
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Types Of Yoga: How To Choose The Right Kind For You
When youre trying to determine which of the different types of yoga is best for you, remember that there is no right or wrong one just one that might not be right for you at this moment.
Like any form of exercise, choose something you want to do, says Stephanie Saunders, executive director of fitness at Openfit and a certified yoga instructor. If you are a very detailed person, Bikram or Iyengar might appeal to you. If you are more of a free spirit, vinyasa or aerial yoga might be fun. Find a class that makes you excited to go.
So which one will get you excited? Our guide to the common types of yoga can help you decide whether youre in more of a restorative yoga or a power yoga kind of mood, or anything in between.
What Is Restorative Yoga
Restorative Yoga is a contemplative practice that uses props like chairs, blocks, straps, sandbags, bolsters, and blankets to totally support the body, enabling the release of mind and body tension. It is a slow-paced practice that works to release deep tension passively, without active stretch. Under the guidance of a qualified and experienced teacher, it is a powerful practice and can help a student to restore the body back to its normal flexibility and mobility. Restorative Yoga can be highly beneficial to speed up the healing process of the body after injury or prolonged inactivity. By gently moving the body, and supporting it comfortably in various asanas, Restorative Yoga helps to increase blood circulation, detoxification and prevent the formation of excessive scar tissue.
The practice was developed by B.K.S. Iyengar in order to help people with injuries or illnesses, enabling them to experience the profound healing benefits of yoga without placing their bodies under too much. Iyengar encouraged the use of props and modified asanas to allow the body to relax into poses. We work very hard in our lives, and while we may sleep, we rarely take time to relax. Restorative yoga poses help to rest deeply and completely says Judith Hanson Lasater, who has developed Restorative Yoga further.
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What’s The Difference Between Yin And Restorative Yoga Find Out
Unlike your usual yang-style yoga class, yin and restorative yoga focus on surrendering postures that allow the body to gently shift into a deep state of peace and contentment. Both disciplines aim to relax the muscles, accommodate the natural bone structure and slow down the heart rate and fluctuations of the mind with the use of props to support the body in various positions.
Yet, although they may sound similar, a comparison of the benefits of yin and restorative yoga reveals some perhaps unexpected contrasts.
What Is The Difference Between Restorative Yoga And Yin Yoga
- 20 Nov, 2018
It took me a couple of years to figure this one out, for a long time I considered what I teach and practice a Restorative Yin style of yoga and to this day it is. But, in the past couple of years with the growing popularity of Yin Yoga and Restorative Yoga there is a need to clarify the difference.
Let me begin with the similarities both styles are a branch of Hatha Yoga which balance the right and left sides of our bodies. Both styles are yin like in comparison to the more yang like yoga where the practitioner strengthens, flows and heats up the body. In Restorative Yin the practitioner lengthens, slows and cools down the body. Both styles are passive and both styles are restorative in nature.
The main difference is that in a Restorative Yoga class the practitioner is asked to be 100% comfortable. In a Yin Yoga class discomfort is welcome. In Yin we find our Goldilocks position not too strong, not too soft, just right.
In essence both Restorative Yoga and Yin Yoga give us permission to rest, permission to slow down and pause from everyday busy-ness. Shavasana is the foundation of both these styles and a teacher who knows how to teach this asana properly will give their students the best gift of alldeep rest.
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How Do I Practice Restorative Yoga
Restorative yoga is easy to implement at home. All you need is a quiet place, soft music, a rug or carpet, and a few pillows. Use this video and the list of ten yoga asanas movements below to begin your journey with restorative yoga. Hold each posture for 18 breaths to ten minutes each to gain full benefits.
Prone Head to Each Side Be mindful of your neck relaxing and releasing tension as you position your head to each side for the same amount of time.
Supported Childs Pose This is a very yummy pose with props, allow your head to rest on each side for the same amount of time.
Supported Sitting Forward Fold An excellent posture for anyone, make sure you have enough props to fully support your torso so you can release your lower back.
Supported Pigeon This posture can bring awareness to just how tight your hip area is, so make sure you prop yourself wisely.
Supported Bridge An excellent posture to release your lower back.
Legs Up The Wall A favorite of everyone, extremely relaxing, sleep inducing, especially with the use of props.
Reclining Bound Angle While this is a relaxing posture for 80%, the 20% with very tight hips will need prop under each leg to fully relax and gain the benefits of this body position.
Supine Spinal Twist I begin almost every class I teach with this posture. Every body can do it, and every body needs it.
While practicing the above postures, keep in mind these four points.