Yin Yoga
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Yin Yoga is aimed at rest, relaxation and flexibility.
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Rest and relaxation
The poses are static and are held for extended periods of time (up to three to five minutes), while paying attention to:
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the respiration;
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observing thoughts;
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the (stress) signals that the body gives off; and
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tools to release tension and relax more deeply.
Tools to influence the autonomic nervous system [1] and the limbic system [2] to calm down and thus be useful not only on the yoga mat, but also in working life itself.
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Flexibility
During each posture, the muscles are relaxed as much as possible, so that the deeper parts of the body (the connective tissue [3] ) can be gently stretched and become more flexible. Light pressure is also put on the joints and bones, making them stronger.
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In addition to rest and relaxation, the goal of Yin Yoga is to let the energy flow in the body. The energy in the body flows through meridians (water lines), which lie along the edges of the connective tissue and connect all organs together. By stretching the connective tissue, hyaluronic acid is produced, which ensures that the water lines can better attract and retain moisture. Water lines that contain sufficient water can conduct the energy in the body well and provide all organs and cells with sufficient nutrition and oxygen [4] .
Hydration also contributes to the flexibility of the body and more specifically the connective tissue.
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Lesson build-up
Each yin class begins with a short meditation or breathing exercise.
Then follow the Yin Yoga postures as described above, in which the body is supported by props [5] .
The class ends with a moment of total relaxation (savasana), to feel what the class has done for you and what you would like to take with you for the rest of your day.
[1] The autonomic nervous system consists of two opposite parts.
Fight, flight and perform (under stress), the sympathetic part focuses on survival. With the help of adrenaline and cortisol, among other things, your heart rate, blood pressure and breathing rhythm increase. Body functions that are not necessary for 'survival' are switched off, such as digestion, but also the part of the brain that is responsible for planning and considering.
Rest, relaxation and recovery, that's what the parasympathetic is all about. With the help of serotonin, melatonin and oxytocin, among other things, your heart rate, blood pressure and breathing rhythm decrease.
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Yoga focuses on "turning on" this parasympathetic part, which makes you better able to withstand stress, sleep better, your brain works better (better memory), regulate emotions better, improve your immune system and you are better able to socialize. Interaction.
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And the good thing is, this has all been scientifically researched and proven !
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[2] The limbic system, also called the mammalian brain, is a group of brain structures that are involved in motivation and the regulation of emotions, among other things. By simultaneously stimulating and relaxing the meridian that runs through the brain during yin yoga, the limbic system is calmed. In addition, new neurological pathways are being created in the brain, allowing for increasingly better regulation of emotions.
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[3] Connective tissue is a communicative network and is located throughout the body. Muscles consist for 30% of connective tissue and connective tissue also envelops all muscles, organs, the vascular and nervous system as a kind of web. In short, connective tissue keeps the body together. If the connective tissue is insufficiently hydrated or insufficiently stretched, we become stiff.
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[4] Demonstrated by Dr. Motoyama (1926 – 2015)
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[5] The props that are used consist of long cushions (bolsters), round cushions (meditation cushions), yoga blocks and blankets. Startup Yoga will provide the props and yoga mats for a live class on location. In an online class, these props can be replaced by being creative with things in the house, such as: a blanket or large bath towel as a yoga mat, pillows and blankets from the couch and bed, binding books together into a bundle, etc.
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[6] In case of pregnancy or physical complaints and injuries, please let me know so that it can be taken into account in class.
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