Table of Contents
Foreword ........................................................................................................ xi
Preface ............................................................................................................ xiii
Acknowledgements..................................................................................... xv
Introduction .................................................................................................. xvii
Chapter One: Yin Yoga Defined ............................................................. 1
Yin and Yang ........................................................................................... 2
Yin Tissues and Yang Tissues ............................................................... 6
The Theory of Exercise ........................................................................ 8
Original Yin ............................................................................................. 10
Daoist Yoga ............................................................................................. 13
Modern Yinsters ..................................................................................... 19
Chapter Two: The Practice of Yin Yoga .............................................. 29
How to Practice Yin Yoga ..................................................................... 30
Intention and Attention ............................................................................ 42
Moving Energy ........................................................................................ 51
Chapter Three: The Asanas of Yin Yoga ............................................. 63
Anahatasana ............................................................................................. 66
Ankle Stretch ........................................................................................... 68
Bananasana .............................................................................................. 70
Butterfly .................................................................................................... 72
Half Butterfly .......................................................................................... 75
Camel ........................................................................................................ 78
Cats Pulling Its Tail................................................................................. 81
Caterpillar ................................................................................................. 84
Childand#8217;s Pose .............................................................................................. 87
Dangling ................................................................................................... 89
Deer Pose ................................................................................................. 92
Dragons .................................................................................................... 95
Frog ........................................................................................................... 99
Happy Baby ............................................................................................. 102
Reclining Twist ........................................................................................ 105
Saddle ........................................................................................................ 108
Shoelace .................................................................................................... 112
Snail ........................................................................................................... 115
Sphinx and Seal .......................................................................................... 118
Square ....................................................................................................... 121
Squat ......................................................................................................... 124
Straddle (Dragonfly) ............................................................................... 127
Swan and Sleeping Swan ........................................................................... 130
Toe Squat.................................................................................................. 133
Shavasana ................................................................................................. 135
Yin Yoga Poses for the Upper Body ................................................... 140
Yang Counterposes ................................................................................. 148
Chapter Four: Yin Yoga Flows ................................................................ 153
An Easy Beginnerand#8217;s Flow ....................................................................... 154
A Flow for the Spine .............................................................................. 156
A Flow for the Hips ............................................................................... 157
A Flow for the Legs ............................................................................... 159
A Flow for the Shoulders, Arms and Wrists ...................................... 160
A Flow for the Kidney and Urinary Bladder Meridian Lines ............. 162
A Flow for the Liver and Gall Bladder Meridian Lines .................... 164
A Flow for the Stomach and Spleen Meridian Lines ........................ 166
A Flow for the Whole Body.................................................................. 168
Wall Yin .................................................................................................... 171
Chapter Five: Special Situations ............................................................. 177
Hip and Knee Issues ................................................................................. 178
Lower Back Disorders............................................................................ 181
Having Babies .......................................................................................... 183
Chapter Six: The Physical Benefits ........................................................ 191
Stressing our Tissues .............................................................................. 191
Fascia ........................................................................................................ 194
Connective Tissues ................................................................................. 200
Joints ......................................................................................................... 207
Other Physiological Benefits of Yin Yoga .......................................... 211
Chapter Seven: The Energetic Benefits ............................................... 219
A Yogic View ........................................................................................... 219
A Daoist View ......................................................................................... 228
A Western View ...................................................................................... 247
Chapter Eight: The Heart and Mind Benefits ....................................... 269
Bibliography ................................................................................................. 279
Index ............................................................................................................... 282
About the Author ......................................................................................... 294