yin Archives - Rachel Scott

Traditional Chinese Medicine teaches us that Yin and Yang are inextricably linked; there is no Yang without Yin, and vice versa. Yang represents energy and activity, while Yin is calm and steady strength. We are only physically and mentally healthy when the dynamism of Yang and the nourishment of Yin work in harmony. If the body and mind don’t rest, our Yin becomes exhausted, often resulting in anxiety, burnout, difficulty concentrating, and a host of other symptoms.

The age we live in is saturated with Yang. We dance to a draining, dizzying tempo: we creep through traffic in the mornings, toil diligently at work, then rush to tend to our daily lives and those of our families before it’s time to hit “repeat.” When we squeeze in some precious self-care time around our careers and personal obligations, it is always with an eye on the clock. There never seems to be enough time to rest, to center ourselves and to nurture our Yin energy.

For this reason, it is crucial to tune into the mind and body. This is where Yin Yoga comes in. Although many other yoga practices (ashtanga, power, aerial, etc.) can strengthen and stretch our muscles, Yin Yoga cultivates and sustains our basic energy. It therefore has a positive impact on overall health as well as many specific ailments, from back pain and high blood pressure to anxiety and women’s issues like infertility, menstrual cramping, and menopause.

The reality is that every body is different, and everybody is seeking something unique in their yoga practice. Yin Yoga is adapted to the individual; our inner teacher is most important, and I believe there is great healing potential when we listen to our bodies and trust ourselves as we practice, allowing the pose to develop as our bodies direct.

The Yin practice is intensive but also very passive. Our breathing remains effortless and our muscles relaxed as we hold each position for several minutes. These deep stretches make our tissue supple and have a positive effect on the fascia and deep layers of the body. Aside from reducing pain and encouraging mobility, Yin Yoga harmonizes the flow of energy, directs us to look inwards, and can activate our capacity for self-healing. Eventually, energetic connections become perceptible, and practitioners become aware of the links between our thoughts, our emotions, and our Chi.

In my book Be Healthy with Yin Yoga, I include a section that offers insights into both common and unusual symptoms. I explore much more than yoga poses because, as a holistic practitioner, I believe it is important to understand the deeper roots of our ailments and take a comprehensive approach to healing them. Along with breathing suggestions and questions for reflection to better understand what is going on inside, I include information on Traditional Chinese Medicine (TCM) and recommend a series of poses to alleviate symptoms and strengthen our bodies.

I do not feel comfortable claiming that individual poses can cure a certain illness. However, I am convinced that we have extremely good opportunities for healing with regard to many symptoms if different therapeutic approaches are used to complement one another. If Western conventional medicine and alternative healing techniques—such as TCM or Ayurvedic medicine—are used together, this gives individuals more personal responsibility; a great deal can be achieved overall.

When I practice Yin Yoga, I become myself completely and experience a deep feeling of peace. In Yin Yoga I am fully myself and do not have to please anyone else—either proverbially or in reality. I hope you will discover this joy as well. Today and every day, take some time to step away from the whirlwind of our Yang world. Yin Yoga puts us back in touch with our mental, emotional, and physical selves, nourishing our energies and bringing us peace of mind and spirit.

This meditation is one of my favorites. I often use it before going to bed to bring my energies into harmony. I hope you enjoy the practice!

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I honestly don’t know where I’d be if the practice of yoga hadn’t entered into my life when it did. I was unknowingly walking around in a perpetual state of fight-or-flight for years. Unaware of what was at play within me, I believed it was perfectly normal, and necessary…to be afraid of everything, and everyone, all the time.

Now, I can write this article with a smile and catch myself before I get too deep into a spiral of stress and fear. I know we each have our own path, and I cannot promise that yoga will “save” anyone, or be “the answer.” But, in my studies and my experience, I’ve found invaluable depth in this practice. It’s given me so much more freedom and space in my life.

One of the reasons that I teach yoga is because I want to help alleviate the burden of stress in our world.

With the development of technology, social media, and the internet over the past few years, our culture has become incredibly stressful. We are expected to multi-task, be extremely efficient, and remain in a constant state of alertness and activity. This vigilance causes continual wear and tear on our bodies, our minds, and depletes the amount of energy that we have available to contribute to our quality of life. This heightened state within the body is often unconscious; a lot of us are walking around in a state of “fight-or-flight”, or a stimulated nervous system response, without even realizing it, because it has come to feel normal. The human nervous system and the stress response has been functioning the same way for millions of years; however, many of the perceived stress in modern-day society is left unresolved, and the nervous system remains in a heightened state of “fight-or-flight”, rather than naturally returning to balance when the danger has subsided.

Stress is often accompanied by several adverse side effects. The more stress that we experience, the more its effects compound within us. When stress becomes chronic, there is an accumulation of stress hormones in the body, and this residue can lead to disease.

How our nervous system works

The autonomic nervous system (ANS) is a division of the peripheral nervous system that influences the function of the body’s internal organs and systems. The autonomic nervous system acts largely unconsciously, and regulates bodily functions such as the heart rate, respiratory rate, and digestion. This system is the primary mechanism in control of the fight-or-flight response: the body’s response to stress.

The autonomic nervous system has two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The sympathetic nervous system is often considered the “fight or flight” system, and the parasympathetic nervous system is often considered the “rest and digest” In many cases, both of these systems have opposite actions where one system activates a physiological response and the other inhibits it. When we are functioning in a healthy way, the PNS will kick in and inhibit the stress response, and our body will return to balance. The PNS is actually our natural state; it brings the body to homeostasis and invites feelings of relaxation and contentment.

The good news is, if we notice that we are in a state of chronic stress, there are practices to help calm the nervous system, stimulate the PNS, and alleviate some of the effects of compound stress.

Dr. Herbert Benson identified the “Relaxation Response”:

“A physiological state characterized by a slower heart rate, metabolism, rate of breathing, lower blood pressure, and slower brain wave patterns.”

This state can be induced through relaxation and breathing techniques. A consistent yoga or meditation practice can help strengthen the PNS, and minimize the body’s tendency to activate the PNS.

Yin and Restorative Yoga

While all styles of yoga build awareness and help to balance the systems of the body, I’ve always been drawn to the slower paced practices. Yin and restorative yoga provide a much needed contrast to the constant activity, stimulation, and demands on the body that can occur as a result of a busy life by inviting the body to slow down. When I include Yin or Restorative yoga as a regular part of my practice, it’s both a nurturing and energizing experience, allowing me to continue with other more active and demanding activities in my life with a clear and consistent focus.

While both styles involve releasing into stillness, using supportive props, and remaining in the postures for a period of time, there are some fundamental differences in the intention and effects of each practice.

In a Yin Yoga class, practitioners place a healthy and deliberate amount of stress on the more dense tissues of the body to encourage them to remain healthy and strong. This practice facilitates gradual lengthening and release in the fascia and deeper layers of connective tissue. The fascial web of the body is one seamless network, one connected system. It holds the shape of our bodies and carries the stories, memories, and patterns from our lives. Working with the fascial network can lead to lasting release of chronic holding and a powerful shift of the body and mind. While the yin practice is ultimately relaxing, the stimulation from holding poses can occasionally be mentally challenging.

In a Restorative Yoga class, props are used to completely support the weight of the body, which invites the nervous system to shift from a sympathetic response to stress (“Fight-or-Flight”) into a parasympathetic response (“Rest and Digest”). Unlike yin, the restorative practice is not about stretching connective tissue (or any other tissue!), but is designed to restore a natural state of balance to the nervous system. Over time, restorative yoga can help alleviate the effects of chronic stress by eliciting a deep state of relaxation. The deep state of rest that is accessible through restorative yoga can enhance the health of the nervous system, lymphatic system, endocrine system, and organ function.

If you have not yet tried one of these styles, consider adding yin or restorative to your yoga menu. They might begin to change your definition of how it feels to be “relaxed”…