What is the difference between Yin Yoga and Restorative Yoga?
At a glance, Yin Yoga and Restorative Yoga can look pretty similar - both use props, both are slow paced… But they’re actually quite different.
I’m regularly asked what Restorative Yoga is, what Yin Yoga is and what’s the difference? To help clear things up I asked the experts!
Ema Čulík teaches Monday evening Yin Yoga here at the studio and Steph Northcote teaches our monthly Restorative Yoga class. I asked each of them a few questions to find out what the differences between Yin and Restorative really are.
Now more than ever I think we need to seek out places that allow us to slow down, do less or even stop for a while. Let’s take a look at what Ema said about Yin Yoga first. Then we’ll take a look at Restorative with Steph and finish up with a summary of the differences between these styles of yoga. Perhaps you’ll find just the kind of place you’re looking for.
What is Yin Yoga?
Ema says, “Yin is a slow and contemplative style of yoga, I call it a “slow-down party”, where we arrange the body in certain positions and then let go of effort and let gravity act on the body to create opening and awareness.
The “three tattvas” (elements) of yin yoga are Edge, Stillness, and Time. We arrange the body in a way to find an appropriate edge, which will be sustainable yet challenging, then we settle into stillness, and spend time in the posture to watch how the tissues adapt to the shape.”
What types of poses do we do in Yin?
“Yin poses are always close to the ground, but come in a range of forms. Sometimes forward folds, side bends, hip opening poses like frog or ‘dragons’ (the lunge series), supported heart openers and even inversions using props and the wall as a support.”
How long are Yin poses held?
“The poses are held for longer durations - usually between 3 to 5 minutes. We use time as one of our main tools, to let gravity act upon the tissues. When we slow down and yield to the posture, we can access deeper parts of the body that might not be reachable through effort.”
What’s the intention of Yin Yoga?
“Yin is a particularly contemplative practice where we meet ourselves. The long holds and abiding in stillness let us see our own minds and meet the feelings that can come up in these shapes. Abiding at a sustainable edge teaches us to be compassionate with the body and how to hold ourselves without pushing. Physically, we are placing stress on the tissues to improve hydration of the connective tissues and lubrication of the joints, which can improve flexibility and leave you feeling deeply relaxed as well as refreshed.”
Where do props come into Yin practice?
“In yin we use props to help us find a sustainable edge, and to support the body so that we can give in to the posture. When we are supported, we can yield more easily which ultimately creates more space. We use props to make the posture meet each individual body, to invite more release.”
What are the benefits of Yin Yoga?
“Physically, yin helps us to hydrate the connective tissues and place healthy stress on the joints, to release tension held deeply in the body. The slow practice and soft mindful breath of yin yoga lets us move into the parasympathetic branch of the nervous system which creates rest, even as we are opening and unfolding the body, so it can reduce stress and help you sleep better. Because we are holding our awareness in stillness, yin cultivates a deep presence where you make a deep connection with the body and the field of the mind, which becomes quiet and open, yet alert. Slowing down and using the action of yielding and softening teaches us acceptance, moderation and respect for our physical, mental and emotional space.”
What is Restorative Yoga?
Steph says, “Restorative yoga is often described as a very slow and gentle style of yoga. This is true but that doesn't make it easy. We use lots of props to support the body and help it find comfort and ease. From there we wait, without any expectation or agenda. Essentially do nothing! Allow quietness and stillness to spontaneously arise, then rest deeply in that space.”
What types of poses do we do in Restorative?
“Restorative poses are mostly done reclining or seated. Supported supta baddha konasana (bound angle), viparita karani (legs up the wall) and setu bandhasana (bridge) are a few examples of poses you might practice in a restorative class.
Like many yoga classes though, savasana is where we're heading. We take it really slow, preparing for savasana with 2 or maybe 3 poses. These poses help us ready the body and mind for stillness.
And just so you know, savasana doesn't always look the same. There's more than one way to arrange your body and props to practice this essential pose. Different versions of savasana offer a different support, energy and experience.”
How long are Restorative poses held?
“Poses are held in restorative yoga for a long time, much longer than other styles of yoga. Depending on the pose, anything from 5 to 20 minutes is common.
When we get to savasana, 20 minutes is the minimum time we'll spend. Savasana is practiced for this length of time because, for most of us, that's how long it takes to really drop in and relax deeply. It can't be rushed or forced and there's no shortcut (that I know of anyway).”
What’s the intention of Restorative Yoga?
“Often yoga is thought of as stretching. To be clear, whilst gentle passive stretching does happen, restorative yoga is not about stretching.
We're almost trying to take the body out of the equation. Make the body so comfy that we don’t need to be concerned with it. We move on from it and work with the subtler parts of ourselves - our thoughts, emotions. Then again, we even want to get past those. Remember we're doing nothing. So identifying with our thoughts and feelings - the stories we tell ourselves, our giant to-do lists - counts as doing something. There's an inner stillness we're looking to cultivate also.
Sounds like a tall order but one thing sets you up for the next. It's all about creating the right conditions. Help the body find comfort, ease and stillness first. Then allow this to spill over into our thoughts. Often as we stay in a pose, our thoughts become less important.”
Where do props come into Restorative practice?
“In restorative yoga props help us support the body to find comfort, ease, then stillness.
The ingredients for every restorative yoga pose or practice are still, quiet, dark and warm. Three out of four of these ingredients are related to props so they're essential for practicing restorative. That doesn't mean you need to go out and buy expensive yoga props. You'll likely have everything you need at home already. And if you come to the studio to practice, we have you covered.
Stillness is achieved by adding props - blankets, bolsters, blocks, straps, more blankets. Dark is achieved by covering the eyes with an eye pillow or cloth. Warmth is achieved with another blanket, wearing warm socks and clothes. Quiet is carefully choosing our practice space and time. Giving ourselves the best chance to enjoy a quiet practice. Complete silence isn't possible but we do our best with what we have.”
What are the benefits of Restorative Yoga?
“I think it’s safe to say many of us experience an unhealthy amount of stress more regularly than we’d like today in our daily lives. Restorative yoga asks us to slow down, take time to settle ourselves, release physical and mental tension and rest deeply. It helps us combat the busy-ness and stresses we live with.
That’s usually enough to convince me to roll my mat out and lie down. If you’re interested in more benefits, here’s a list:
Improves sleep (side note, rest is not sleep)
Boosts immune function
Increases energy levels
Stabilises / elevates mood
Calms nervous system
Time for the body to repair
Develops interoception
Summary: The differences between Yin Yoga and Restorative Yoga
Poses and holds
Yin and Restorative are similar in that poses are done close to the ground. Whilst there is crossover and you could practice supta baddha konasana for example in both a Yin and a Restorative class, the intention is different.
When held together, we could say Yin poses are stronger from a physical perspective. Awareness of sensation is important in Yin. Restorative poses are much softer in comparison. We want to feel held and fully supported so we can become less concerned with the body in Restorative.
The length of time spent in poses changes between the two styles as well. Whilst poses are held in Yin Yoga for 3 to 5 minutes, longer than many other styles of yoga, Restorative Yoga holds poses for 5 to 20 minutes. Yin uses time to develop awareness of how the tissues adapt to a shape, also how the mind adapts. Restorative uses time to help you really drop in and relax deeply. Neither can be rushed.
Props
Both Yin Yoga and Restorative Yoga use props.
Yin uses props to support the body and help you find your edge. Props don't necessarily make Yin poses easier but they do help your individual body make shapes and invite space and release.
Restorative uses props to cradle the body, raising the floor up to meet you. Props are essential in helping you find softness and complete ease in every pose. If the body is not comfortable it is difficult, if not impossible, to fully rest.
To stretch or not to stretch
Restorative Yoga is not about stretching although passive stretching does happen. Yin Yoga on the other hand aims to place stress on the tissues and encourages stretching. Intention is everything. This is one of the key differences between Yin and Restorative.
Practice Yin Yoga and Restorative Yoga at MCY
You can join Ema’s weekly Yin Yoga class in the studio or online on Mondays 7.30pm to 8.45pm. Expect long holds, slow soulful moves, pranayama and meditations, all to leave you feeling deeply nourished and inspired. This class is suitable for all levels, no experience required.
You can join Steph’s Sunday afternoon Restorative Yoga class in the studio each month. Expect to use lots of props to fully support your body and find comfort. Then we wait, slow down and spend time in the poses, letting rest come to us. This class is suitable for all levels, again no experience is needed.
Come and join us!
Judi x
If you’ve found this post of interest please share as other people you know may find it interesting too. We’d love to hear what you think too in the comments below.