The practice of holding yoga postures or asanas for extended periods of time has always been a significant part of traditional yoga practice, both in the hatha yoga tradition of India and in the Taoist yoga tradition of the greater China area. This traditional practice of doing Yoga is known as Yin Yoga. Yin Yoga is different from the modern form of Yoga, it is more of sitting longer in certain positions and stretching the joints of elbows and knees; ankles and wrists. In this article, you are going to find out about the Best Yoga Mats For Yin Yoga. Also, read about Yin Yoga, How To Do Yin Yoga and Yin Yoga Mats.
Speaking about Yin Yoga Mats, here is a list of the Best Yoga Mats for Yin Yoga.
About Yin Yoga
Yin Yoga is a slow-paced style of yoga with postures, or asanas, that are held for longer periods of time. For beginners, it may range from 45 seconds to two minutes. The more advanced practitioners may stay in one asana for five minutes or more. Yin Yoga poses apply moderate stress to the connective tissues of the body which are the tendons, fascia, and ligaments with the aim of increasing circulation in the joints and improving flexibility. It is a more meditative approach to yoga as it aims at cultivating awareness of inner silence and bringing to light a universal, interconnecting quality.
Yin Yoga is designed to help you sit longer and more comfortably while meditating. Yin Yoga increases flexibility and reduces stress. It builds fortitude and perseverance. This type of yoga is like meditation for beginners. It enables you to release your demons and also gives you a fabulous afterglow. You can read more about Yin Yoga, its history, practice, principles and more here.
How To Do Yin Yoga
Yin Yoga is a type of Yoga specifically designed for bringing balance in the body in all aspects of physically, energetically, and mentally. Yin Yoga employs specific sequences of poses aimed at stimulating particular meridians, or subtle channels, as understood in Traditional Chinese Medicine, the far eastern counterpart of India’s Ayurveda. There are a number of poses practiced in Yin Yoga. Numerically speaking there are probably 18 Yin Yoga poses that target the main myofascial groups in your legs and torso. These poses also target the legs in the hamstrings, glutes, adductors, and quads, and in the torso. The rectus abdominals, obliques and the thoracic-lumbar group are also relieved. Below you will find the various positions that explain the question as to How to do Yin Yoga.
In the Ankle Pose, you can get great help by keeping your hands on the floors at first or using blocks if your hands do not reach the floor. You slowly need to release your hands once the balance is reached. This pose mainly helps with stomach and spleen channels. It enhances focus, balance, and control.
In the Butterfly Pose, you need to make sure that the pelvis is tilting forward so sitting on the edge of a pillow or blanket is going to help you if it is needed. You will need support for the knees if you have too much tension in the Adductors or too much compression in your Hips. This pose targets the Adductors and the Thoraco Lumbar Fascia from the sacrum to the back of the neck.
It also targets the urinary bladder channel relating to the water element and the liver channel relating to the wood element.
Cat Tail Pose
The Cat Tail Pose has certain precautions which you need to keep in mind while practicing it. You should support your knees and the shoulders if you are off the floor. This will let your muscles relax. You should have a support pillow/block for the head. You should also check that the cervical vertebrae are not compressed while positioning the head accordingly. Once you have found the appropriate edge of your pose, you should use your belly breath to explore and go further into the pose. This pose mainly targets the Gall Bladder channel relating to the wood element and the Stomach-Spleen meridians relating to the earth element. It also targets the quadriceps (hip flexors) in the back leg, the gluts, the hamstring in the front leg and the obliques in the torso.
In the Caterpillar Pose, you need to sit on a cushion with both legs straight out in front of you. You have to fold forward over the legs, this will allow your back to round. You have to use your hands to push the floor away and slowly roll up. Once you are up, lean back on your hands to release the hips and then shake out the legs. This pose stresses the ligaments along the back of the spine and compresses the stomach organs, which helps strengthen the organs of digestion. It also stimulates the kidneys and massages the heart. Other than these benefits, it helps to cure impotency and leads to sex control.
The Dangling Pose is easy to practice and has a lot of benefits of its own. In this pose, you need to stand up, with the feet hip-width apart. You have to bend your knees and fold it forward. You have to bend your knees a bit more and release your hands to the floor then slowly roll up. This is often also called Rag Doll. You can place your hands onto your shins and come up halfway, then fold back down. Do this a couple of times, and when you feel ready, come all the way up with a straight back. This pose compresses the stomach and internal organs. It loosens the hamstrings and warms up the quadriceps. It builds strength in the diaphragm while providing a message for the abdominal organs. This Pose also cures menstrual cramps and provides gentle stretch for the lower spine.
You have to begin the Dragon Pose either on hands and knees or in Down Dog. Then, you have to step one foot between the hands and walk the front foot forward until the knee is right above the heel. You have to slide the back knee back as far as you can and keep the hands on either side of the front foot. Then you have to move your paws to Down Dog position, move the back knee forward a bit, tuck the back toes under, and with a nice groan, step back to Down Dog. This completes your exercise in the Dragon Pose. This pose stretches the back leg’s hip flexors and quadriceps. It stimulates the Stomach-Spleen channels related to the earth element. It can help with sciatica.
You can begin the Dragonfly Pose from a sitting position, spread your legs apart until they won’t go any further. Sitting on a cushion will help tilt your hips. Fold forward, resting your weight into your hands with your arms locked straight, or rest your elbows onto a block. You should use your hands to push the floor away and slowly roll up. Once you are up, lean back on your hands to release the hips, tighten the leg muscles, and drag or lift your legs to bring them together. This pose opens the hips, groin, and the back of thighs. IT also provides a gentle opening to inner knees and stimulates the ovaries.
The Frog Pose or the Tadpole pose requires you to start in a child’s pose and slide both hands forward, separate the knees, but remain sitting on the heels. You have to either sit back into The child pose or slide forward onto your belly, bringing your legs together. This pose is a deep groin opener. It provides a slight backbend, which compresses the lower back. This pose also aids digestion and relieves cramps both menstrual cramps and those from eating.
There are several options for coming into the Saddle Pose. You should start with simply sitting on the heels and notice how this feels. If there is a pain in the knees then you should skip this pose. If your ankles are complaining, try a blanket under them or skip the pose. You should lean back on your hands, creating a little arch to the lower back. Check in with how this feels. There are several ways to end this pose. If you can, come back up the way you went down, propping yourself up on your elbows and then onto the hands. Lie down on your belly, straightening your legs slowly to allow the knees to release.
This pose is excellent for athletes and people who do a lot of standing or walking. If the foot is, or the feet is beside the hip then this becomes a good internal rotation of the hip. It creates a deep opening in the sacral-lumbar arch and also stretches hips flexors and quadriceps. It stimulates the thyroid if the neck is dropped back.
For getting into the Seal Pose you have to lie down on your belly. Clasp your elbows with the opposite hands and move the elbows just ahead of your shoulders, propping yourself up. Notice how this feels in your lower back. If the sensations are too strong, move your elbows further ahead, lowering your chest closer to the floor. If you like, you can place your palms flat on the floor in front of you like a sphinx. To come out of this pose, you have to slowly lower your chest to the floor. Turn your head to one side and rest your cheek on your palms. You may wish to decompress the lower back more by sliding one knee up. Choose the knee that you are looking toward to, and keep the knee and foot on the floor.
This pose provides very deep compression and stimulation of the sacral-lumbar arch. People with bulging or herniated disks may find this very therapeutic. If the neck is dropped back, the thyroid will also be stimulated. In the full Seal pose, the stomach may receive a lovely stretch, as well.
You should start the snail pose in a lying down position. Lift your hips and support them with your hands. Allow your back to round and your feet to fall over your head towards the floor. Position the weight of your body onto your shoulders. The simplest way to come out is to keep the knees bent and hold your hips. Allow yourself to slowly roll down. Your head will likely lift up as you come down. Don’t strain to keep your head on the floor.
More challenging is to come out with the legs straight and holding the feet. Slowly roll down, holding the feet as a way to slow your descent. This pose is one of the deepest releases of the whole spine. It also relaxes the heart, brings more blood flow to the head. It also drains the lungs, and compresses the internal organs, giving them a great massage.
The Square Pose can be a tricky one to get into. The key is to go where you feel some juiciness in the outer hips, never in the knees. You should start by sitting with legs crossed and move your feet forward until your shins are parallel to the front edge of your mat. Try to move your knees closer together without allowing your feet to come back closer to you. Then to finish this pose, lean back and slowly straighten the legs out in front of you. This pose decompresses the lower back when folding forward. It is a nice preparation for Lotus pose. It creates a deep opening of the hips through a strong external rotation.
For doing the Stirred-Up Pose you should use a belt if your hands cannot reach the feet comfortably. You should place a support under the sacrum, this might help to stabilize the pose. Then you should release the grip of your hands and release the legs to lay back in Savasana. You should be cautious in case of hips injury and sensitive sacroiliac joint. This pose is a deep hip opener, creating compression in the area, there is also a decompression of the lower back and it targets the hamstrings. It also targets the Urinary Bladder – Kidney meridians related to the water element and enhances endurance.
Upward Swan Pose
If you are leaning to one side, place a blanket under the hip to stabilize the pose. In the Upward Swan Pose, you should use a block if your hands cannot reach the ground. Come onto the fingertips or onto the knuckles to increase compression in the lumbar spine if this is available to you. To finish this pose, lean on the side opposite to your back leg and gently drag your back leg forward to lay back in Savasana. You should not do this pose if you have a knee injury on the front leg. This pose compresses the lumbar spine and targets the gluts as well as the hip flexors from the back leg. It targets the gallbladder channel related to the wood element and the stomach-spleen related to the earth element.
Twisted Dragon Pose
You should begin the Twisted Dragon Pose either on hands and knees or in Down Dog. Firstly, step one foot between the hands and walk the front foot forward until the knee is right above the heel. Then, slide the back knee back as far as you can and keep the hands on either side of the front foot. To finish this pose, move your paws to Down Dog position, move the back knee forward a bit, tuck the back toes under, and with a nice groan, step back to Down Dog. This pose creates a deep hip and groin opener that gets right into the joint. It stretches the back leg’s hip flexors and quadriceps. It has many variations to help work deeply into the hip socket. This can also help with sciatica.
Twisted Roots Pose
In the Twisted Roots Pose you should support the knee if high in the air so the body can relax. If the shoulder if off the floor, use a prop to support the arm enhancing relaxation. If there are any tingling sensations in the arm or if you are getting numbness into the hand or fingers, lower the arm down as you may be pinching on a nerve. You should release the arms down, bring the knees back to center, uncross the legs and relax in Savasana to finish this pose.
By rotating the spine the pose is releasing tension. It stimulates the obliques, glutes and IT band. This pose targets the Gall Bladder channel related to the wood element, the Urinary Bladder channel related to the water element and also the Heart-Lungs pathways related to the Fire-Metal elements when arms are up. It is a very calming, relaxing and balancing pose.
There are several options for coming into the Shoelace Pose. One way is to begin by kneeling on all fours then place one knee behind the other and sit back between the heels. A second approach is to begin by sitting on your heels and then slide onto one buttock and bring the outside foot over toward the opposite hip. A third approach is to begin by sitting cross-legged and then draw one foot under the opposite thigh and the other foot over toward the opposite hip. You should try not to sit on the feet but slide them as far forward as they can go. Anchor both sitting bones to the ground. After being done with this asana, you should lean back to release the hips and slowly straighten the legs.
This pose is very useful as it is a great hip opener and it decompresses the lower spine when folding forward. The Shoelace pose allows a nice external rotation of the femur bones. The pose will create compression in the hips joint. It targets the Gluteal group of muscles. As we lean forward the decompression of the spine takes place, it increases the Gluts and Erectors Spinae stimulation. It targets mainly the Gall Bladder channel relating to the wood element and urinary-Bladder channels relating to the water element.
Sphinx Yin Yoga Pose
In the Sphinx Pose, you just have to rest the elbows on the top of a bolster. This will give you more stimulation while allowing you to rest. You should be careful with this pose if you have a back injury or problem. To finish this pose you have to slowly slide your elbows to the side and rest in prone position. The Sphinx Pose can be used as a preparation for the Seal pose. The Sphinx pose allows a moderate compression of the lower spine and a too mild to mention compression on the Rectus Abdominis. It targets mainly the Urinary Bladder channel relating to the water element especially the following points UB 22 to 25. This pose is energizing and restoring.
Yin Yoga Mats
Yin Yoga is a type of yoga which mainly focuses on stretching various parts of the body for proper and better blood circulation. It stretches and exercises the bone and joint areas. It also helps one to regulate the body’s flow of energy. For this reason, it is necessary that we choose the best yoga mats for Yin Yoga. Before choosing your yoga mats for Yin Yoga, you should consider a lot of things. You should make sure that the yoga mat you choose is free from any kind of synthetic materials, chemicals, and harmful plastics including PVC and TPE.
While choosing yoga mats for yin yoga, also make sure that the Yin Yoga Mats that you choose should be non-slippery and have a microfibre surface. Your chances of slipping while practicing yin yoga will immensely reduce if you use mats that are non-slippery and have a good grip. This will protect you from any kinds of potential injuries and wounds. The Yin Yoga Mats should also be naturally anti-bacterial and anti-fungal. This increases the mat’s life and ensures that the yoga mat for Yin Yoga is safe from any kinds of germs and bacterias.
Yin Yoga has got nothing to do with power. Thus, you are not going to sweat much while just stretching your body parts. So, choosing yoga mats which are not so thick will do good for practicing YinYoga. There are a lot of mats available in the market but choosing the best mat for the specific type of yoga is considered to be the best practice for doing yoga. While looking for Yin Yoga Mats, make sure you choose the yoga mat which best suits your needs. You should invest properly in yourself and choose the best quality of yoga mats which best suits your needs. If you fail to choose the good quality yoga mats then your chances of injured will increase. Below is a list of some of the Best Yoga Mats for Yin Yoga which you can choose from.
Below you can read about the product score card from our experts.
This score is given after in-depth analysis and going through of the product by our experts. The Pros and Cons are also mentioned. If something is missing in the Best Yoga Mats For Yin Yoga then feel free to add them in the comment section below.
- It is non-slippery.
- It is free of any kind of toxic chemicals.
- It is made from non-PVC material.
- It is not very thick.
- It is not extra large in size.
There are also a number of other Yoga Mats for multipurpose. You can look out for the other types of Yoga Mats here. Thus, this completes the article on the Best Yoga Mats for Yin Yoga. Watch out for other kinds of yoga mats used for different types of Yoga.