RESTORATIVE vs YIN YOGA
It’s easy to see why people might get confused between Yin Yoga and Restorative Yoga, both practices share a relaxed pace, utilise props, and involve extended holds. However, if you’ve ever taken one of these classes you’d realise there are quite a few differences - including the pose names, the alignment, the use of props, the length of time you hold in each pose and the intention behind the practices.
In Restorative Yoga, the intention is to support you and your body in the effortless experience of prolonged rest, this helps to down-regulate your nervous system and shift you into a parasympathetic state. Whereas Yin Yoga intends to access deep connective tissue, such as fascia, ligaments and tendons, whilst still being a slower, relaxting practice of yoga.
RESTORATIVE YOGA
Restorative yoga has roots in the yoga of B.K.S. Iyengar, who developed a style of yoga that emphasised the usage of props and allowed students to practice without any strain or pain, ideal for those recovering from injuries or illnesses. Props are a big focus in Restorative yoga and are used to help the body feel fully supported. Almost everyone can practice restorative yoga because it focuses on prop use and modifications mean that the practice can be modified for almost everybody and every need.
TRAITS OF RESTORATIVE YOGA
It brings the body into a state of healing.
In Restorative Yoga, the combination of supportive props and longer holds can help bring a sense of calm and comfort that encourages our body’s healing mechanisms that are rooted in our nervous system.
Postures are held for 5-20 minutes - On average it takes around 15 minutes for our body to physiologically ‘let go’, and release, so the longer we hold poses the more the body can physically and mentally relax fully.
Props are used a lot - In order to make sure that the body is supported properly, props are used heavily. They don’t just support the body physically, but they also help to create a sense of comfort and support helping you feel safer and held.
BENEFITS:
Activates the body’s healing mechanisms.
Restorative yoga brings the body into a state of healing or restorative by activating our natural healing mechanisms.Promotes deep calm and relaxation.
Restorative yoga helps to teach you the art of conscious rest. Some people even fall asleep In a restorative yoga class – and it’s no surprise! This format of yoga is incredible soothing and can help to bring a total sense of calm and relaxation for practitioners.Can help boost the immune system.
When we aren’t well rested, our immune system can start to suffer. Restorative yoga can help bring us the rest and relaxation needed to keep our immune system functioning healthy and happy.Calms the nervous system
In simple terms, a restorative yoga practice encourages the nervous system to calm into a state of rest. When our nervous system registers safety, it brings us into our parasympathetic nervous system, which promotes a relaxation response and reduces stress in the body. The parasympathetic nervous system is responsible for the body's ‘rest and digest’ response, helping to slow your heart rate and breathing and increase blood flow to your vital organs.Deepens self-awareness and introspections.
A Restorative yoga practice provides space for you to process any feelings or emotions you might be experiencing with mindfulness and without judgement.
Read more about Restorative Yoga here
YIN YOGA
Yin yoga originates from Paul Greeley and incorporates some Traditional Chinese Medicine principles. Yin yoga works deeply into the body with passive, longer-held poses. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, the deep fascia networks of the body and the meridians.
TRAITS OF YIN YOGA
Connective tissue is the focus — While most yoga practices will stretch and strengthen the muscles, yin yoga is going to bring the stretch into deeper connective tissue. Stimulating deeper tissue like fascia is meant to cause energetic benefits throughout the body and can help to improve tissue elasticity along with joint mobility.
Poses are held for 2-7 minutes — In order to stimulate the connective tissue, poses in yin yoga are held for a longer period of time. Deep connective tissue is less elastic than muscular tissue, so a longer hold can encourage a better release of tension.
It is rooted in Eastern philosophy — Ancient Chinese and Indian cultures had similar philosophical concepts which yin yoga incorporates into the practice. For example, both cultures believed in a system of energies within the body and had a similar understanding of meditation accompanied by physical practice and breathwork.
BENEFITS:
Improves joint health
The deeper stretches found in yin yoga can help to encourage better joint mobility and flexibility.Encourages healthy connective tissue
Deep connective tissue is less elastic than muscular tissue and it can sometimes be a neglected part of our anatomy during regular fitness routines.Brings balance to our bodies & lives
Yin yoga works well in contrast to a Yang yoga practice such as Vinyasa yoga.Can help to reduce stress & anxiety
Just like any yoga practice, yin yoga can help to reduce stress and anxiety and bring peace of mind.Brings balance to the organs through meridian stimulation.
The theory behind this is that the meridians reside in the fascial layer of the body. According to the practice, longer holds take us deeper than the muscular layer of the body, into the connective tissues. This influences the meridian system.
SUMMARY
While both Yin Yoga and Restorative Yoga are both slow-paced and stress-relieving yoga practices, they are different. Yin is all about stretching and applying gentle stress to certain tissues. Restorative Yoga is all about supporting your body, allowing it to deeply relax and heal.
Restorative Yoga originates from B.K.S. Iyengar and was created to help people recover from injuries and other health issues. Props are used to help your body feel fully supported and there may be some passive stretching. One goal is to help your muscles release.
Yin Yoga originates from Paul Greeley and incorporates some Traditional Chinese Medicine principles. This practice focuses more on releasing the connective tissue as opposed to the muscles.
BOTH -
Use props
Work on gaining flexibility
Use body weight and gravity
Slow practices where poses are held for much longer than in a vinyasa class
DIFFERENCES -
Yin aims for an active stretch in yin yoga whereas in Restorative yoga, the goal is to be totally supported by your props with only passive movements or stretches.
In Yin yoga, the focus is on stretching your connective tissues, but in Restorative yoga, the focus is on the release of mind-body tension and bringing the nervous system into a state of healing.
Restorative yoga relies more heavily on the use of props compared to Yin yoga.
Restorative yoga poses are held longer than Yin yoga poses
Yin yoga is rooted in ancient Eastern philosophies and draws these elements into the practice.
These two types of yoga practice don’t have to be mutually exclusive. You can practice Yin Yoga when you feel that your body would like a soothing stretch, and you can practice Restorative Yoga when you need deep rest, or down-regulating the nervous system.