Top 7 Reasons to Incorporate Deep Stretch Yoga

As a yoga instructor who has taught in a variety of locations, there are certain patterns that surface regardless of time or place. 1) Students grimace every time you cue chair pose. (Me too.) 2) Students assume yoga teachers have it all figured out. (Big mistake - I'm here because, just like you, I'm a mess.) 3) Students assume only physically challenging yoga poses are beneficial. 

Though I could spend an entire blog post about my emotions in chair pose, it is this third pattern that I would like to address today! From a yoga instructor's standpoint, one of the most frustrating patterns I see is that students only put effort into physically challenging yoga classes. 

First of all, to be clear, I love challenging yoga! Ashtanga is my personal practice and it has helped me to grow strength and endurance in body, mind, and spirit. Two thumbs up - highly recommend! (In fact, I foresee an entire blog post coming about why everyone should try this style.)

What I would like to highlight today are the benefits of slowing down and incorporating deep stretch yoga into your practice. Since this is often considered "easy" yoga, it is common for students to skip over this type of practice; however, the benefits are extraordinary! Read on for why I feel strongly that every single student should incorporate a deep stretch class into their routine.

Top 7 Reasons to Incorporate Deep Stretch Yoga

  1. Stress Reduction: Deep stretch poses (such as yin yoga) are held for several minutes at a time while you relax around the stretch. This type of body movement activates the parasympathetic nervous system. This is the system that promotes the relaxation response. For those of us who spend our days activated or in fight or flight mode, deep stretch yoga allows our nervous system to relax and balance itself. Yin yoga, and other types of deep stretching, have been linked to decreased anxiety and depression and increased feelings of well-being.
  2. Join Health: While all types of yoga will stretch the muscles, it is only deep stretch poses are able to target connective tissue, such as fascia. It is the fascia that stores and transports fluids. This makes deep stretch poses conducive to increasing joint health and decreasing joint pain.
  3. Improved Flexibility: By being intentional and holding deep stretch poses for several minutes at a time, you have the opportunity to release chronic tension from the system. This leads to an overall increase in flexibility in several areas of the body. For example, by focusing on releasing tension from the hip flexors, you also release tension from the lower back, the hips, and hamstrings. Everything is connected and deep stretch poses allow the time to experience these benefits!
  4. Improved Sleep: By activating the parasympathetic nervous system (the rest and digest system), the body is better able to access a relaxed state. This allows sleep quality to increase. Studies show that deep stretch yoga has a higher impact on sleep quality than other styles of yoga.
  5. Reduced Pain: Deep stretch poses allow the release of tension on a larger level than other types of yoga. The poses are held for several minutes allowing muscles to gradually relax. While a muscle may release some tension while holding a pose for 5 breaths in an active class, this same muscle will continually release during a 3 minute hold in a deep stretch pose. Adding the magic ingredient of time allows deep tension and pain to slowly release. The activation of the parasympathetic nervous system also contributes to pain reduction.
  6. Increased Circulation: One of the benefits of deep stretch yoga is improved circulation. This occurs because of the shift between compressing and decompressing areas of the body. While in a pose, certain blood vessels will compress under the pressure of the body. After a few minutes, when shifting out of the pose, these blood vessels will decompress and blood will return at a higher rate to these areas. This creates an overall increase in circulation (and health).
  7. Present Moment Awareness: One of the big myths is that deep stretch yoga is not challenging. It's too easy, therefore I don't want to do it. This could not be further from the truth! In my opinion, deep stretch yoga is the most difficult style because of the amount of time spent in stillness. We find a post and hold for an extended period of time. What does the mind do during this time? (It usually tries to make you crazy!) Deep stretch yoga, then, becomes a study in awareness and meditation. How can you work with the mind and the thoughts to create a sense of peace? Deep stretch yoga is incredibly useful in terms of learning how to navigate daily life and not let the mind take control. Learn how to connect with your inner self and maintain this connection despite what is happening all around you. This, my friends, is the treasure of deep stretch yoga. 

The takeaway is this: Find balance in your practice. Practice physically challenging poses so that you can build strength, endurance, bone density, and balance. This type of yoga also builds confidence and vitality. But don't stop there! Start incorporating deep stretch yoga (yin yoga, gentle somatic yoga, etc.) so that you are releasing chronic tension, increasing your ability to relax, and learning how to connect to the inner self and present moment. The two practices go together. One strengthens the other, and vice versa. By practicing both, you will enjoy a combination of strength, vitality, peace, and inner well-being.

Come practice with me! As of the writing of this blog, I teach Deep Stretch Yoga on Thursdays, at 5 p.m. at the McLeod YMCA (Albuquerque, New Mexico). Check the yoga schedule for any changes. I hope to see you there.


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