Description
Book SynopsisYin Yoga is known as the quiet yoga. Many of the most popular forms of yoga, such as Ashtanga and Power Yoga, are fundamentally yang in nature, based on rhythmic movements of the muscles and focused on the need for change and attainment. Yin Yoga, in contrast, does not concentrate on the muscles but on connective tissue and bones, the parts of our body that are closest to our core and critical to our physical well-being and range of motion. The postures are all practiced on the floor and each is held for a lengthy period, usually three to five minutes. This intense non-movement allows us to experience the poses in a deeper way that enables the muscles to relax, the nerves to calm, and the surrounding connective tissue to remain healthy and supple. This meditative approach is more akin to those found in the earliest Hatha Yoga traditions. In The Yin Yoga Kit Biff Mithoefer presents 14 poses used in Yin Yoga and explains each posture's benefits, including which chakras and meridians will be most positively affected. The individual posture cards included illustrate the poses, provide advanced and modified variations, and assist users in designing a personalized practice sequence. The 75-minute CD contains a sample guided routine narrated by the author, with each pose presented on a separate track so listeners can rearrange them or shorten the routine as needed.
Trade Review“Biff Mithoefer has created the most useful written material available for exploring Yin Yoga. Much more than an asana book,
The Yin Yoga Kit teaches energetic principles, mental disciplines, and patient mindfulness. I highly recommend it!” * Paul Grilley, author of Yin Yoga: Outline of A Quiet Practice *
“Yoga and qigong are much more alike than they are different, causing many practitioners to say, ‘Chinese yoga is Indian qigong.’
The Yin Yoga Kit serves as a bridge between the two disciplines. It is like a mountain trail between China and India, probably through Tibet.” * Roger Jahnke, O.M.D., director of the Institute of Integral Qigong and Tai Chi, author of The Healer *
"What makes
The Yin Yoga Kit so great is the combination of the booklet, the durable double-sided cards AND the CD, all of which add to this well-rounded routine for both beginners and those who have long sought a yoga program that does more than just focus on muscle groups. This is a comprehensive package that would make a great and beneficial gift for a friend, or, even better, for yourself." * Marie D. Jones, Curled Up with a Good Book, Oct 2006 *
". . . a perfect companion for a nurturing yoga practice." * Greg Capitolo, Yoga +, Oct 2006 *
" . . . a perfect recommendation for anyone intersted in learning Yin Yoga. It's great for those who are not comfortable joining and paying for yoga classes and the kit allows you to work at your own pace and in the comfort of your home." * Nora Caterino, healthynewage.com, Feb 2009 *
"Yin Yoga is a gentle practice that brings yoga back to its internal meditative roots, teaching you to relax." * Share Guide, Issue 102, Mar/Apr 2009 *
“I love this kit, as well as this gentle and beautiful practice. It didn’t take long to incorporate these poses into my daily yoga workout, and they’re easy enough for anyone to do, even during the heat of the day. . . Highly Recommended.” * Patricia Snodgrass, FacingNorth.net, October 2011 *
Table of ContentsPreface
Introduction: The Practice of Yin Yoga
Part 1 The Principles of Yin Yoga
Yin and Yang
The Balance of Yin and Yang
Qi
The Birth of Qi
Physical Qi
Resonance, Intention, Transformation, and Attachment
Encouraging the Flow of Qi
The Taoist Meridian System Table: Meridian Attributes
The Tantric Chakra System Table: Chakra Attributes
Yin Postures, Meridians, and Chakras Table: Meridians and Chakras
Affected by Each Yin Posture
Part 2 Practicing Yin Yoga
Guidelines for a Yin Yoga Practice
The Yin Yoga Postures Resting Pose
Half Butterfly
Butterfly
Square Pose
Shoelace
Seal
Saddle
Swan
Sleeping Swan
Forward Bend
Dragonfly
Frog
Spinal Twist
Final Relaxation
The Practice of Mindfulness
The Practice of Loving Kindness
Using the Yin Yoga Kit to Design Your Personal Practice How to Use the Yin Yoga CD
How to Use the Yin Yoga Cards
The Use of Props
Part 3 Anatomy and Yin Yoga
The Connective Tissue The Sacrum and the Lumbar Spine Relaxing the Iliopsoas
Tension and Compression
Movement in the Hips and Spine
Movement in the Hip Joints
Movement in the Spine
Table: Spine and Hip Movements in Yin Postures
Appendix 1: Some Sample Practices
Appendix 2: Practices for Specific Organ Meridians
Appendix 3: Using Acupressure Points while Practicing Yin Yoga
Resources
Acknowledgments
