Yin and Restorative yoga look a lot alike. After all, students lay on the floor, hold poses a long time, use props, and often look like they’re losing consciousness (in a good way). So what’s the difference between yin and restorative yoga?
Though the postures may look similar, it may surprise you to know that these styles are very different! Let’s start with the purpose of these two styles of practice:
- The purpose of a restorative yoga class is to calm the nervous system and provide deep rest and relaxation.
- The purpose of yin class is to put healthy tension across the yin (connective) tissues of the body.
Let’s look at each style individually.
Restorative
Principles of Restorative Yoga:
- Facilitate the pacification of the nervous system
- Release postural muscles
- Use props to support the body in a beneficial relationship to gravity
In order to calm the nervous system and provide deep rest and relaxation for the body, a restorative class supports the body in gravity in a state of repose. Sure, some restorative poses may have a little stretch to them (like a supported forward fold or supported twist), but the intention of the pose is to engender relaxation – not to stretch or add tension to the tissues. We might say that in restorative, the body is held in a state where the tissues may be stretched 0-50%. The stretch should “fade” into the background of the pose for the practitioner, rather than be a primary area of focus. Restorative poses are held for a long time (5-10 minutes) in order to allow the nervous system to relax rather than to “deepen” a stretch.
To facilitate deep relaxation, the purpose of props is therefore to provide ease for the body. In restorative, no parts of the body should “hang out” in gravity unsupported; all parts of the body should feel grounded. For example, let’s say you put someone’s knees on a bolster (yay), but their heels are dangling off the floor. In a restorative practice, we would add blocks or blankets under the feet so the heels aren’t hanging out in space.
Most of the joints of the body should be in a soft state of flexion (for example: fingers curling in, elbows and knees slightly bent, chin slightly tucked) to facilitate a sense of repose. Even a restorative backbend should facilitate quiet and calm rather than activation. Even the ever-vigilant postural muscles get to take a break. Because we want the body to be peaceful, the body in restorative yoga should be kept warm. “Safe, dark, and warm,” as restorative leader Judith Hanson Lasaster has said. Blankets, socks, even wooly hats are welcome (or have the room slightly heated). We’re not going for a lot of heat here, but we want the feeling of a restorative class to be cozy. Our intention? Providing absolute comfort.
Yin
Principles of Yin:
- Add a wholesome tension to the “yin” tissues of the body (tendons, ligaments, connective tissue, joint capsules)
- Relax all muscular effort
- Cultivate mindfulness in the midst of the “edge” of sensation
Unlike restorative, yin yoga does stress the tissues of the body, in particular, the connective tissue. Rather than stretch muscles (yang tissue), yin yoga is designed to place a steady, reasonable tension to connective tissue in order to facilitate health and hydration. While both yin and restorative eshew muscular effort, yin invites sensation (even healthy discomfort) in order to address connective tissue. We might say that a yin poses invites a “stretch” of 50-80%.
In the yin practice, we use props, certainly. However, props are meant to support us in a safe relationship to gravity rather than mitigate gravity altogether. In yin, we are seeking a targeted sensation (yin sensations include tension, achiness, stretching…never any sharp, tingling, or acute sensation). Because all bodies are different, props may be used to facilitate each person finding their personal, tolerable, and beneficial edge. In yin, the body does “hang out” in space a bit rather than being completely supported by props.
Because the yin practice invites a reasonable edge of discomfort, meditation and relaxation in yin occurs through the potential intensity of sensation rather than in its absence. Providing tension to connective tissue can actually be very relaxing for the body and nervous system (there may be drool and snores), but we’re getting to that place via a different route than we are in restorative.
Final Thoughts
Restorative and yin are both beautiful practices. However, their gifts can get muddied when we merge the styles and teach restorative with stretching or yin with too much support. By clarifying and holding true to the intention of each style, we can more fully share their unique gifts.
PS: Are you looking to offer a yin teacher training at your studio? I can help! Check out my yin resources here.
Resources:
- Restorative: Judith Hanson Lasater and her School
- Yin: Bernie Clark
- Yin: Paul Grilley
