阴瑜伽 ( Yin Yoga )

sweeseng

阴瑜伽
什么阴瑜伽？这个问题是问学生谁已经练了一段时间瑜珈，但从来没有碰到这个特别具有挑战性的样式很多。简单的答案，例如：“这是您的杨式瑜珈”或“平衡的做法，是对关节瑜伽，而不是肌肉”是不是太满意。如果学生还没有听过的尹育轧，他们不会知道什么是瑜伽阳风格。是不是所有的瑜伽对整个身体有益，包括我们的关节？要真正回答这个问题，了解阴瑜伽需要更充分的说明。

阴瑜伽具有相同的目标和任何其他的瑜伽学校目标，但它通常建立在指导实践体式的部分深于肤浅或肌肉组织（我们正在呼吁阳组织的刺激）。尹育尕目标的结缔组织，如韧带，骨骼，甚至认为通常不行使的体式练习更积极的风格十分身体关节。

几乎所有的学生和适当，阴瑜伽是一个具有活力和肌肉（阳）瑜珈，强调内部热量风格完美的补充，以及延长和我们的肌肉收缩。尹育尕一般对象，臀部，骨盆的结缔组织，并降低脊椎。

Yin Yoga
What is Yin Yoga? This question is asked the question, who has practiced yoga for some time, but never came across this particularly challenging style of many. The simple answer, such as: "This is your Yang Style Yoga" or "balanced approach is joint yoga, not muscles" is not too satisfactory. If students have not heard of the Yin Yu-rolling, they will not know what is the Yang style of yoga. Yoga is not all good on the whole body, including our joint? To really answer this question, Yin Yoga needs to understand more fully explained.

Yin Yoga has the same goals and objectives of any other yoga schools, but it is usually based on some style to guide practice in the superficial or deep muscle tissue (we are calling for Yang organization stimulation). Yin Yu-Ga target tissue, such as ligaments, bones, and even the style that usually does not exercise a more active style of practice is the body joints.

Almost all the students and appropriate, Yin Yoga is a dynamic and muscular (yang) yoga, emphasizing style perfect complement to the internal heat, and the extension and contraction of our muscles. Yin Yu Ga general object, hips, pelvic connective tissue, and lower spine.

sweeseng

Me and few friends will have our Yin yoga practice on 10 October Sunday 6.30am, at Taman Pudu Ulu Park. You are welcome to join us if you free.

自己的习练可能受益最大的就是阴瑜伽了：以前只是从道理上明白只要放松，任何体式都可进入冥想状态，但真正体会到这一点，是从习练阴瑜伽开 始。
先大体说一下偶的习练方式，以背部伸展为例：身体稍向前倾，头颈全身都放松。相当于靠身体的自重下去，感觉象身体自己在动，移 动非常非常缓慢可能很久头都没贴到膝盖，腿和背也不直也不去伸展它们，（朋友总结为“不要用力”）。能保持多久就保持多久（偶经常一呆就十几分钟，不过也 无需勉强，觉得有点酸麻就慢慢还原，注意要尽量慢）。
个人体会是：意识控制越少，身 体就越自由。而阴瑜伽可能是意识控制最少的习练方式了。非常容易让人放松，也很容易找到随顺身体的感觉，对习惯于跟身体较劲的人非常有帮助。（学员习练僵 硬紧张或者心神没收住的，我会在课上让她们练一会阴瑜伽，然后再练习套路，基本都会有很大的改善）。

庆红得感受阴瑜伽

习练阴瑜伽，感觉特别的舒服，让我深深的体会到自己是个女人，而且还是柔情似水的女人。
不需要激情的口令，不要太多的肢体语言，要做的就是等待，安静的等待时间一分一秒的过去~~~~
我想我是更加适合来练习阴瑜伽，因为生活中的我已经够强壮，我需要水，像小溪流，小湖泊，静静地在我的身体中流动，滋润我的身体，安抚我的神经~~~我确信我喜欢这样的感觉
生活节奏很快，要做好的事情太多，我们需要放松，在某一个阶段，某一天~~~
让我们一起来聆听美妙的音乐，然后沉静在自己呼吸的世界里，感受身体带给你的每一个跳跃音符，酸酸甜甜的，像一粒草莓~~~


阴瑜伽的理论

　　也是说，Paul Grilley以一个西方人，在中国的阴和阳之间，找到了平衡的原理，再融入一些人体结构学的观点，发展出一套理论。也就是说，他认为经常练习较讲究肌力 训练的体位法后，需要有舒缓式的动作，拉长我们的肌肉与筋，让身体不会太过重视肌肉，少了柔软；只有动作，少了自己与心灵接触的时间。
　　 因此，他设计的动作都不难，比如：蝴蝶式、劈腿前趴式….这些对经常练习体位法的人来说，都不是「重量级」的动作。但是，它难的是：每个动作停留约5分 钟。换言之，每一个动作都是在拉筋 停留的情况下，做出一个又一个的动作。
　　Paul Grillry认为：要做阴瑜伽，除了呼吸的配合外，还有一个原则，就是下半身要延展，上半身有一点肌肉练习。因为他认为：一般人腿部运动多半只于走路、 跑步或肌肉训练，延展不够，因此要多拉筋。但为了平衡，上半身需要练习一些肌肉。

　　
东方与西方的差异

　 　Paul Grilley这套理论主要是针对喜爱练肌肉的西方人设计的。他们即使做瑜伽，也喜欢有肌力训练感觉的Ashtanga Yoga或力瑜伽。因此，他们很需要用拉筋的方法达到平衡。
　　瑜伽本来就比较着重拉筋式的体位法，所以，会觉得Yin Yoga这些动作很熟悉，没什么。若是您过去的体位法已经很重视柔软度了，就不用再去练阴瑜伽，因为那会过度拉伸我们的肌肉与结缔组织。
　 　但若是您最近很偏重在练习，倒是可以用阴瑜伽的方法，来延展自己平时没有注意到的肌肉与肌腱。不过，它的延展时间很长，因此请不要停留在自己最大极限， 例如:劈腿时请不要劈到最大角度，而是保守一点，收一些些回来，好让自己在长时间拉筋时不要过度而受伤喔~
　　就像Paul Grilley说的，只有阴与阳达到平衡时，我们才能和谐，让自己达到更喜悦的层次。不是吗？


Their practitioners may benefit the most is the Yin Yoga: the former is understood from the truth on just relax into a meditative state can be any style, but really appreciate this, start from practicing Yin Yoga.
Even before the general practitioners talk about ways to stretch back as an example: the body slightly forward, head and neck the whole body relax. Equivalent weight by the body down, feeling like his body moving, moving very, very slowly for a long time never looked likely to stick to the knees, legs and back is not straight is not to stretch them (friends summed up as "Do not force"). How to maintain the long maintained (even on the regular stay for ten minutes, but need not be forced, to feel a little tingling slowly restored, attention to try to slow).
Personal experience is: the less sense of control, the body more freedom. The Yin Yoga may be the least conscious control method of the practitioners. Very easy to relax, it is very easy to find Suishun physical sensation, the body of the rivalry with the people who used to be very helpful. (Tension or stiffness students practicing mind confiscated live, I will give them practice in the class of a perineal yoga, exercise routines and then basically there will be a great improvement.)


Qing-Yin Yoga may feel

Yin Yoga practitioners, I feel particularly comfortable, I deeply appreciate that he is a woman, but also gentle enough for a woman.
The password does not need passion, not too much body language, have to do is wait, wait quietly Time is of the past ~ ~ ~ ~
I think I was more suited to practice yin yoga, because the life I've been strong enough, I need water, like small streams, small lakes, quietly flowing in my body, nourish my body, calm my nerves ~ ~ ~ I'm sure I like this feeling
Fast pace of life, so many things to do, we need to relax, at a certain stage, one day ~ ~ ~
Let us listen to beautiful music together, and quiet breathing in their own world, feeling the body gives you a jump every note, sweet and sour, like a strawberry ~ ~ ~


The theory of Yin Yoga

Is to say, Paul Grilley to a Westerner in China between yin and yang, the principle of finding balance, and then into some of the views of human body structure science, developed a theory. In other words, pay attention to his belief that regular strength training exercises over the Asana, the need for ease-style action, stretching our muscles and tendons, not attach too much importance to the body muscles, less soft; only action, less their time in contact with the heart.
So, he designed the movements are not difficult, for example: butterfly, splits the former lying type. ... The regular practice of these asanas for people who are not "heavyweight" of the action. However, it is difficult: each action to stay for about 5 minutes. In other words, every action is to stay in the case of stretch to make the action one by one.
Paul Grillry that: do Yin Yoga, in addition to breathing with, there is a principle that the lower body to be extended and a little upper body muscle exercises. Because he thought: Most people most of the leg movement only in walking, running or muscle training, extension is not enough, and therefore more stretching. But in order to balance, need to practice some of the upper body muscles.


Differences between East and West

Paul Grilley favorite for this theory is mainly designed to train the muscles of the Westerners. Even if they do yoga, strength training also like to have the feeling Ashtanga Yoga or Power Yoga. Therefore, they are stretching way to achieve the needed balance.
Yoga was relatively focused style asanas stretch, so will feel very familiar with these actions Yin Yoga, nothing. If your past has been very great importance asanas flexibility, and would not go to practice yin yoga, because it would over-stretch our muscles and connective tissue.
But if it is focus on your most recent practice, but added the method can be used Yin Yoga, to extend their usual did not notice the muscles and tendons. However, it is an extension of time is very long, so please do not stop at their maximum limit, such as: cheating, please do not split to the maximum angle, but conservative, to close some of these back, so that when your not in the long stretch Oh excessive injuries
As Paul Grilley said, only when the balance of yin and yang, we can harmony, more joy to the level of their own. Is not it?