Yin Yoga is a slow-paced style of yoga as exercise, with asanas (postures) that are held for longer periods of time.
For beginners, asanas may be held from 45 seconds to two minutes; 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—the tendons, fasciae, and ligaments—with the aim of increasing circulation in the joints and improving flexibility.
Yin Yoga is not restorative yoga. Like all yoga practices, if the tissues you are targeting for exercise are damaged in some way, please give yourself a chance to heal before resuming your regular practice.
BUTTERFLY POSE
Sit on your mat and bring the soles of your feet to touch, allowing your knees to open like a butterfly. The closer your heels are to your body, the deeper the stretch will feel.
Take an inhale as you lengthen your spine, then exhale to walk your hands forward as far as it feels comfortable.
Relax your chin down towards your chest and relax your arms and shoulders. Hold for 3′-5′.
Be mindful in case of an herniated disc or sciatica, this pose might aggravate the condition.
Be cautious of your neck if you had an injury, you might need to rest your head on a support.
This pose decompresses the spine.
Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer “AthensTrainers® Ultimate Pilates System®”, Member of Pilates Method Alliance (PMA), Member of European Lifestyle Medicine Organization (ELMO), DNAFit® Certified Trainer, General Manager & Owner of AthensTrainers®
Model: Fenia Vracha, Yoga & Pilates Instructor, AthensTrainers® Associate
Photos: Dionysis Tsipiras
Source: Body Magazine, issue 54