Can't Shake Your Anxiety? Try This 10-Minute Yin Yoga Sequence

What’s Inside?

• Pros of Yin Yoga Teacher Training
• Impact of Yin Yoga To Reduce Stress
• Things to Know to Create a Yin Yoga Sequence
• Yin Yoga Sequence For a Stress-free Life

Making Yin Yoga part of your daily life can be a positive impact on both your mental and physical health. Yin Yoga is a one-stop solution for the most frequent guest of modern man; anxiety and stress. If you ever get fifteen minutes of time to do yoga. Practice yin to give you positive energy in your energy levels. This article explains the pros of Yin Yoga Teacher Training, its impact on stress, and how to create a Yin Yoga sequence for a stress-free life.

Pros of Yin Yoga Teacher Training

The goal of Yin Yoga is to incorporate slow the pace of practice with long-held postures (asanas) for a longer duration. 

YinYoga takes longer and is more contemplative, giving you time to focus inward and become aware of both your thoughts and your body's physical sensations. Anyone, who doesn’t have experience in yoga can also start their journey of yoga with yin as the practice of holding a pose for an extended period ( mostly one to three minutes ) makes you calm and ease your mind and observe uncomfortable emotions, thoughts, or physical sensations as they arise.

Some of the nourishing benefits of Yin Yoga include: it balances our emotions; stress, anxiety, anger, sadness etc, assures the body’s healthy range of motions and improves flexibility, lengthens the muscles and fascia, It stretches deep connective tissue as yang concentrates on muscles, gives time for proper rest and rejuvenation as it allows you to stay present. It promotes relaxation and heal injuries, as the poses are long held-it develops breath awareness and asanas. Surrendering is the key nature of yin. As you sit with a pose longer time, you are sitting for a long time where you can identify and emote your feelings. This also enhances your breath awareness and mental focus.

If you would like to know more about yin to read our published blog on The ultimate guide to Yin Yoga: principles, benefits & misconceptions from Arhanta yoga’s website:

Impact of Yin Yoga To Reduce Stress

A number of yin yoga's benefits can also be found in other styles of yoga-but yin yoga has a special knack for relieving stress in the body's connective tissues and activating the parasympathetic nervous system. Yin yoga sequences help you sit comfortably in meditation by stretching connective tissue around the joints.  

The goal of Yin Yoga is to maintain equilibrium while going through all of the feelings that come with holding long stretches. Severe stress can make you feel in a very bad condition, the thought of not getting enough rest or break is always there. The slow slow poses of Yin Yoga give you moments of relaxation.                      

Your nervous system may be calmed by breathing, and Yin Yoga teaches you how to use your breath to manage uncomfortable physical stiffness and distracting thoughts. Bringing more mindfulness into our every day lives may require finding moments of stillness, working into an area of the body that is gripping or resisting, or finding moments of stillness in a stressful situation.

The uncomfortable sensations and stiffness in the body would be a result of the stress you are facing internally. So if you practice Yin Yoga one learn to become present in the body and control the strongest emotions and sensations.

When you become a Yin Yoga teacher you can also help many to win their emotions and be happy about learning yin. Our blog  Teaching Yin Yoga: 10 tips for teachers details some useful things you need to know when attending a Yin Yoga Teacher training.

Things to Know to Create a Yin Yoga Sequence

• Use appropriate props for your class. Decide your props well in advance
• Set a theme for your sequence
• Begin your session with some breathing exercises or meditation. Focus your breath.
• Try using another yin pose only as your counterpose as it may be more beneficial in some cases
• Hold your yin pose on both left and right sides for equal time
• You can reduce the number of body position changes by combining poses in a flow.
• Try to incorporate more deep hip openers and forward bends. By starting with more gentle yin postures and gradually increasing their intensity, you can adapt the Yin Yoga sequence to suit your level.
• You have to balance backbends and forward bends in your practice

Yin Yoga Sequence For a Stress-Free Life

Below is the Yin Yoga sequence for stress release.

Pose                                       Minutes

Child Pose                                         5 min

Butterfly                                            5 min

Cat Pulling its Tail                           5 min each side

Caterpillar                                         5 min

Bridge                                                5 min

Dragonfly                                          5 min

Deer                                                   5 min  each side

Sphinx                                                5 min

Relaxation                                         5 min

Conclusion

This quiet, reflective nature of yoga addresses the stress which is caused by the speed and pressure of modern men.  Roll out your mats and try some refreshing Yin Yoga poses.