SELF-CARE & REGENERATION WITH YIN YOGA

from Amoena4Life Magazine 2020 - Australia

GETTING BACK TO ‘ME

Self-care & Regeneration with by Lisa Einhauser YIN YOGA

Yin yoga is a relatively new practice style in the yoga world. Elements of classic Hatha yoga are combined with the basics of meridian theory, as they are taught in traditional Chinese medicine (TCM) among other things. In particular, Yin yoga focuses on relaxing and calming down. In addition, body perception and self-reflection are taught. Unlike the active, dynamic and more Yang-focused yoga, this passive type of yoga doesn’t warm up, strengthen and stretch the muscle tissue. Instead, it trains the fascia tissues, joints and ligaments according to their physiology. Because of their composition, these structures react very specifically to long-lasting pressure (compression) or pulling (tension). In Yin yoga, you take only a few positions within a practice session. However, you hold these positions calmly and mindfully for several minutes, and the musculature relaxes as much as possible.

GENTLE YIN YOGA CAN SUPPORT THE RECOVERY PROCESS The surgical intervention in the breast area also often strongly affects muscle and fascia tissue in breast cancer patients at a physiological level. Even though rest was previously recommended first and foremost post-surgery, we know today that targeted, gentle training can positively influence the recovery process and prevent complications such as lymphoedema.

In Yin yoga practice, we do targeted work on the fascia structures, which reproduce, regenerate and therefore can increase flexibility and mobility. At the same time, we stimulate and therefore positively influence the lymphatic system.

Much like acupressure, Yin yoga directly impacts the energy channels and organs in the body. It harmonises and energises the entire body system. It activates the parasympathetic portion of the nervous system. In this way, it is easier for the body and mind to reach a deeper level of relaxation, inner peace and serenity.

RE-GAIN BETTER ACCESS TO YOUR OWN BODY At a mental and emotional level, wounds are often deep after the diagnosis of breast cancer and the following treatment. Yin yoga can help you rediscover your own body and your own needs. Accepting the events without automatically and unconsciously falling into negative thoughts can be “learning effects” of your own Yin yoga practice.

Fascia tissues also bear the scars of emotional injuries. Yin yoga can contribute to healing at this level as well as at a physiological level.

Prior to the start of practice, you should consult a doctor or therapist. If you have uncertainties or questions regarding the performance of the positions, take a couple of Yin yoga classes under the instruction of a qualified teacher.

You should hold the asanas for a short period of time to start with – about 2 minutes – and increase this slowly and gradually, as long as the body tolerates it. Too little demand reduces effectiveness at all levels of practice, too much demand leads to restlessness.

BEFORE YOU START PRACTICING Search for a couple of quiet minutes for your Yin practice, a time window in which nobody disturbs you and your mobile phone can remain switched off. As aids, you can use blankets, pillows and books. Yoga bolsters and blocks are not necessarily required. Practice on a stable base, e.g. the floor and a blanket or yoga mat. Nice music can help you to let go, and with a candle you may be able to create a small relaxation island in your everyday life.

Start with short periods of time (about 2 minutes) and observe how your body reacts. The longer you have held a position, the slower and more mindful you should be when coming out of it. After the stress, the tissue needs time to return to its initial state. Leave the muscles as uninvolved as possible. During practice, observe your breath and the sensations in your body. In this way, you will bring back your attention to “here and now” and remove energy from mostly unconscious, endless thoughts.

Lisa came into contact with Hatha yoga for the first time 15 years ago in India. Since then, she has been fascinated by the simplicity of the teaching, the direct impact on the body and mind and the possibilities for personal development through practicing. Since 2015, Lisa has been a trained yoga instructor and has been teaching Yin yoga and Vinyasa classes. In addition to the joy of teaching the various yoga techniques, she also particularly cares about sharing the philosophy behind yoga.

AMOENA ACTIVE WEAR

Exercise 1 ROTATED CHILD WITH WIDE OPEN KNEES (RIGHT AND LEFT)

Sit on your heels and open your knees as far as you can with it still feeling comfortable. Bend forward slowly and rotate the upper body to the right until the left shoulder and temple are lying on the floor or a blanket. You can prop up your right arm next to your face, pull it long over your head or grasp around your back to your left thigh. Practice the same on the left side. Then, lie on your stomach.

Exercise 2 SPHINX From lying on your stomach, move your elbows under your shoulders, your forearms are touching the floor, your palms are on the floor. Let your chest open and your spine come into a gentle back bend. Your head may sink forward, your forehead lays on a block, a cushion, folded blanket or similar. Let your feet fall apart slightly wider than hip-width apart, especially if you feel a strong compression in your lower back. Relax lying on your stomach for a couple of moments.

Exercise 3 HEART-OPENING POSITION If you have sensitive knees, place a blanket underneath them. Bring your hips above your knees (table top position) and walk your hands slowly forward until your forehead touches the floor. Let your sternum melt towards the floor. If your fingers start to tingle, place your arms further apart. Go into child’s pose.

Exercise 4 CATERPILLAR In this sitting, bent-forward position, round your back. If you have any lower back problems, keep the lumbar region straight and only round your upper back. Place your forehead on the bolster/ blanket/block. You may open your feet hip-width apart, letting your toes fall outwards or inwards. You might want to open the palms of your hands towards the sky. Lie on your back.

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