Yin and restorative yoga are very similar. After all, students lie on the floor, hold poses for a long time, use props, and often look like they’re losing consciousness (in a good way). So, what is the difference between yin and restorative yoga?
Although the postures may seem similar, you may be surprised to learn that these styles are very different! Let’s start with the purpose of these two styles of practice:
- The goal of a restorative yoga class is to calm the nervous system and bring deep rest and relaxation.
- The goal of the yin class is to put healthy tension in the yin (connective) tissues of the body.
Let’s look at each style individually.
Repairer
Principles of restorative yoga:
- Facilitate the pacification of the nervous system
- Release postural muscles
- Use props to support the body in a beneficial relationship with gravity
In order to calm the nervous system and bring deep rest and relaxation to the body, a restorative course supports the body in gravity in a state of rest. Of course, some restorative poses may have a bit of stretch (like a sustained forward fold or sustained twist), but the intention of the pose is to tighten the relaxation – not to stretch or add tension to the tissues. It could be said that in restoration, the body is maintained in a state where the tissues can be stretched by 0-50%. The stretch should “fade” into the background of the pose for the practitioner, rather than being a primary area of focus. Restorative poses are held for an extended period of time (5-10 minutes) to allow the nervous system to relax rather than “deepening” a stretch.
To facilitate deep relaxation, the purpose of accessories is therefore to bring ease to the body. In restoration, no part of the body must “drag” under the effect of gravity without support; all parts of the body should feel grounded. For example, let’s say you prop someone’s knees up on a bolster (yes), but their heels dangle off the floor. In a restorative practice, we would add blocks or blankets under the feet so that the heels are not dragging in space.
Most joints in the body should be in a state of gentle flexion (for example: fingers curled, elbows and knees slightly bent, chin slightly tucked) to facilitate a feeling of rest. Even a restorative backbend should facilitate calm and composure rather than activation. Even the ever-vigilant postural muscles can take a break. Because we want the body to be peaceful, the body in restorative yoga must be kept warm. “Safe, dark and warm,” as restorative program leader Judith Hanson Lasaster put it. Blankets, socks and even wool hats are welcome (or keep the room slightly warm). We don’t want a lot of heat here, but we want the feeling of a restorative class to be comfortable. Our intention? Offering absolute comfort.
Yin
Yin Principles:
- Adds healthy tension to the body’s “yin” tissues (tendons, ligaments, connective tissues, joint capsules)
- Relax any muscular effort
- Cultivate mindfulness amid the “limits” of sensations
Unlike restorative yin yoga do stress the tissues of the body, especially the connective tissue. Rather than stretching muscles (yang tissue), yin yoga is designed to place constant, reasonable tension on connective tissue to facilitate health and hydration. While yin and restorative avoid muscular effort, yin invites sensation (even healthy discomfort) in order to treat connective tissue. You could say that a yin pose invites a “stretch” of 50-80%.
In yin practice, we certainly use props. However, props are meant to support us in a safe relationship with gravity rather than mitigate it overall. In yin, we seek a focused sensation (yin sensations include tension, aches, stretching…never a sharp, tingling or sharp sensation). Because all bodies are different, accessories can be used to help each person find their personal, tolerable and beneficial benefit. In yin, the body “drags” a little in space rather than being completely supported by props.
Because yin practice invites some discomfort, meditation and relaxation in yin occurs. through the potential intensity of the sensation rather than its absence. Providing tension to the connective tissue can actually be very relaxing for the body and nervous system (there may be some drooling and snoring), but we get there by a different route than we take in restorative.
Final Thoughts
Restoration and yin are two beautiful practices. However, their gifts can become muddled when we merge styles and teach restorative with stretching or yin with too much support. By clarifying and staying true to the intention of each style, we can more fully share their unique gifts.
PS: Are you looking to offer yin teacher training in your studio? I can help! Check out my yin resources here.
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