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Top 5 Yin Yoga Poses

An introduction to the history and benefits of Yin Yoga. Yin Yoga is a yoga style which is increasing tremendously in popularity. During Yin Yoga practice the poses are held for longer periods of time ranging from 3 to 5 minutes or longer.

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Publicado: 17 jun. 2020

Have you ever heard about Yin Yoga? What makes it completely different from the rest of the yoga poses? Yin Yoga is an entirely different form of passive yoga practice in which you have to uphold the yoga poses for a quite extended period as compared to other yoga styles. The main feature of this yoga pose is that you don't need to put your muscular strength in it. You have to hold your mind and body together for an extended period in a relaxed manner. It is focusing more on the body joints to bring a more considerable improvement in body motion and increase body flexibility. 

Different Types of Yoga Poses in Yin Yoga for Beginners

Being a beginner, as you start performing yin yoga, you can simply hold a single pose for a maximum of 2 minutes. But once you get a firm grip on it, you can eventually hold it for a maximum of 5 minutes. Holding the poses for long duration work on meridians .

Top 5 poses included in Yin Yoga for beginners are as mentioned below: 

1. Child's Pose

It has been one of the most extraordinary yoga poses which are useful for stretching the back, hips, and thighs for reducing body fatigue or anxiety. You need to kneel on the floor surface by keeping your knees and hips all distance apart in a way as the toes are touching each other. Keep your arms in a resting position on the thighs. Rest yourself in this post for at least 1-2 minutes and then release your body. 

2. Caterpillar Pose

This yoga poses beneficial for lengthening your spinal ligaments and stimulating the hamstring. It is also helpful for digestion by compressing your abdomen. You need to pose yourself straight on the mat by keeping your legs straight as in front of you. Lift yourself and bend the upper portion of the body in a forward direction to reach your feet. Retain yourself in this pose for a few minutes, take a long deep breath and release yourself.

3. Sphinx Pose

Next, we have Sphinx pose, which is effective for toning your body spin and even give your buttocks a proper firmness. It also helps you to stretch your shoulders and chest. 

You can pose yourself in this Yin yoga pose by lying down straight on your stomach. You need to rest your forearms on top of the ground by keeping your shoulder line in the front. Gently lift your head along with the upper torso from the main ground. Retain yourself in this pose for a few minutes, take a long deep breath and release yourself.

4. Reclining Twist

Let's talk about reclining twist, which is extremely effective for your Glutes and back muscles in terms of stretching. It is also helpful for stimulating your abdominal body muscles and even helps to hydrate your spinal disks. You can perform this pose by lying down on your body back and bending your knees towards the chest direction. You have to extend your arms over either side of your body in which your palms should be facing in an upward direction. Retain yourself in this pose for a few minutes, take a long deep breath and release yourself.

5. Dragon Pose

Lastly, we have a dragon pose, which is excellent for stimulating the stomach and improving your body stability and strength. 

This pose is all about giving your body a dog positioning in a downward direction. Bent your knees and bring the right foot in the forward direction. You have to drop your left knee on the main ground surface gently. Retain yourself in this pose for a few minutes, take a long deep breath and release yourself.

Yoga Sin Fronteras es una asociación sin ánimo de lucro. Nuestro objetivo es hacer del yoga una práctica accesible a todo el mundo, especialmente a los colectivos vulnerables y en riesgo de exclusión social. 

Los beneficios del yoga están demostradosy por ello los compartirlos con quienes más lo necesitan.

Nuestra misión es proporcionar habilidades prácticas para conseguir un estilo de vida relajado, saludable y equillibrado a todas las personas que, por la razón que sea, no pueden permitírselo o no tienen acceso a esta práctica tan beneficiosa.

Actualmente colaborando en distintos centros y con diferentes colectivos en Barcelona  (Casal dels Infants, Clínica de Salud Mental Coroleu, Fundación Lexia, Maresme Discapacitats) y tenemos también proyectos de yoga  y voluntarios internacionales que cooperan con otras ONG locales como Light Without Borders or Better Days en la isla griega de Lesbos, ofreciendo también yoga a las personas refugiadas de la isla e intentado mejorar la calidad de sus vidas.  

Gracias al patrocinio de Sampoorna Yoga, ofrecemos también formaciones de yoga oficiales a personas sin recursos económicos, aportando así  una oportunidad real de trabajo e integración social. 

 

Yoga significa unión. Unámonos.

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