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The Yin Yoga Kit: The Practice of Quiet Power (Anglais) Broché – 23 juillet 2006

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Descriptions du produit


The Practice of Yin Yoga

The practice of Yin Yoga addresses the more yin parts of the body. These are the parts of ourselves that lie closest to our core, specifically bones and connective tissue above the knees and below the navel. Unlike the muscles, which are the more yang parts of our bodies and which like movement and repetition, the connective tissue needs to be worked in a yin way. Yin practice is done with an attitude of quiet acceptance. The postures are all practiced on the floor and each is held for a long period, usually three to five minutes. By putting ourselves in safe and controlled positions, we can let the muscles around the areas that we’re working relax, allowing the connective tissue to be gently and safely maintained.

Because yin doesn’t exist without yang, yin practice also affects the yang tissues of the body, stretching and strengthening the muscles. However, because of the way Yin Yoga is practiced its primary effect is on the more yin tissue. Yin Yoga is not a replacement for more yang forms of yoga or exercise, but a compliment, helping to bring balance in our lives.

For me, the practice of Yin Yoga is important for three reasons:
1. It encourages the increased flow of qi or prana in the six meridians of the body that pass through the area of the hips.
2. It helps to maintain the health of the connective tissue.
3. It helps balance the yin and yang aspects of ourselves.

Guidelines for a Yin Yoga Practice

Assume the suggested or chosen posture and allow yourself to go to a bearable but challenging edge. You will probably feel some intensity of sensation and that’s fine as long as it feels safe to you and your breathing remains free and smooth. It is most important to be able to ultimately be at ease in the posture--allow the muscles to relax without striving to get deeper in the pose, accepting where you are in your body at that moment.

Allowing your muscles to relax and feeling them melt around your bones, stay still and hold the pose for the determined time. For most people five minutes works well. If you fall deeper into the posture as you hold it, that’s fine, but it’s important to be sure that you’re not striving to get deeper in the pose. Let any layers of holding drop away as you relax. Keep checking in with your breath; if you notice that you’re not able to breathe comfortably, you may be trying too hard. Just back off a little until you can breathe in a relaxed way while still maintaining a feeling of some intensity to the areas that the pose is targeting for you. In Yin Yoga, as in any physical activity, it’s important to honor your body--if ever a pose feels injurious be sure to back off or come out of the pose. Only you can know for certain the type of practice that is best for your body.

The Meridian Theory

In Taoist theory the human body is alive because of the mysterious life energy called qi (chi). In hatha yoga this force is known as prana. Qi fl ows throughout the body, bringing health and vitality to every cell.

Starting on all fours, spread your knees as wide as you comfortably can and sink back on to your heels. You can keep your arms at your sides or stretch them over your head.

Use cushions or bolsters under your head and arms and/or under your chest, belly, or pelvis to reduce any strain on your inner thighs. To warm up your knees and quadriceps, try holding Child’s Pose for several minutes before assuming Frog.

If you’re not supported in some way, this posture may be stressful for the sacroiliac (S.I.) joint.

Frog is a good stretch for your groin and back. It’s also a nice counterpose to Seal and Saddle. Because it’s a forward bend, Frog relaxes the whole body.

Meridians Stimulated
Frog stimulates four of the six meridians that pass through the hips: Liver, Kidney, Spleen, and Urinary Bladder. By freeing up the energy in these meridians it works to stabilize the emotions, calming fear, grief, worry, indecisiveness, and anger and fostering wisdom, gentleness, faithfulness, motivation, creativity, and kindness.

Chakras Affected
Frog has the strongest effect on the first three chakras: Muladhara, located at the base of the spine; Svadhisthana, located at the sacrum and genitals; and Manipura, located at the solar plexus. Promoting a healthy flow of energy to these chakras helps to dispel fear, guilt, and shame while affirming one’s right to be, feel, and act. When the first three chakras are healthy we feel grounded and secure, are comfortable with our sexuality, have the capacity to feel pleasure and pain, and have confidence and good self-esteem.

Revue de presse

“Biff Mithoefer has created the most useful written material available for exploring Yin Yoga. Much more than an asana book, The Yin Yoga Kit teaches energetic principles, mental disciplines, and patient mindfulness. I highly recommend it!” (Paul Grilley, author of Yin Yoga: Outline of A Quiet Practice)

“Yoga and qigong are much more alike than they are different, causing many practitioners to say, ‘Chinese yoga is Indian qigong.’ The Yin Yoga Kit serves as a bridge between the two disciplines. It is like a mountain trail between China and India, probably through Tibet.” (Roger Jahnke, O.M.D., director of the Institute of Integral Qigong and Tai Chi, author of The Healer)

"What makes The Yin Yoga Kit so great is the combination of the booklet, the durable double-sided cards AND the CD, all of which add to this well-rounded routine for both beginners and those who have long sought a yoga program that does more than just focus on muscle groups. This is a comprehensive package that would make a great and beneficial gift for a friend, or, even better, for yourself." (Marie D. Jones, Curled Up with a Good Book, Oct 2006)

". . . a perfect companion for a nurturing yoga practice." (Greg Capitolo, Yoga +, Oct 2006)

" . . . a perfect recommendation for anyone intersted in learning Yin Yoga. It's great for those who are not comfortable joining and paying for yoga classes and the kit allows you to work at your own pace and in the comfort of your home." (Nora Caterino, healthynewage.com, Feb 2009)

"Yin Yoga is a gentle practice that brings yoga back to its internal meditative roots, teaching you to relax." (Share Guide, Issue 102, Mar/Apr 2009)

“I love this kit, as well as this gentle and beautiful practice. It didn’t take long to incorporate these poses into my daily yoga workout, and they’re easy enough for anyone to do, even during the heat of the day. . . Highly Recommended.” (Patricia Snodgrass, FacingNorth.net, October 2011)

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Détails sur le produit

  • Broché: 144 pages
  • Editeur : Healing Arts Press; Édition : Slp (23 juillet 2006)
  • Langue : Anglais
  • ISBN-10: 1594771162
  • ISBN-13: 978-1594771163
  • Dimensions du produit: 15,2 x 4,3 x 22,9 cm
  • Moyenne des commentaires client : 4.0 étoiles sur 5  Voir tous les commentaires (1 commentaire client)
  • Classement des meilleures ventes d'Amazon: 5.657 en Livres anglais et étrangers (Voir les 100 premiers en Livres anglais et étrangers)
  • Table des matières complète
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Par BOUDON MARIA le 5 octobre 2015
Format: Broché Achat vérifié
Indispensable pour une bonne pratique! Ce kit essentiel est un best-seller chez les pratiquants débutants ou confirmés du yin yoga.
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Commentaires client les plus utiles sur Amazon.com (beta)

Amazon.com: 43 commentaires
90 internautes sur 90 ont trouvé ce commentaire utile 
Comprehensive Yin Yoga Experience 17 septembre 2006
Par Caliaha - Publié sur Amazon.com
Format: Broché Achat vérifié
I've been practicing with Paul Grilley's Yin Yoga DVD for some time now and decided to get this kit...Glad I did!

You get a CD that includes a 1-hour Yin Yoga practice. I like the sequence and there is a 1-minute Savasana after each of the 9 postures which is very nice to get in touch with your Qi (chi). Each Yin Yoga posture is held for 5 minutes. There is a final relaxation and Metta meditation. I like Biff Mithoefer's voice/instructions and he doesn't talk too much.

Here are the postures on the CD:

Half Butterfly ( 2 sides)



Shoelace (2 sides)


Spinal Twist (2 sides)

The only thing I don't like is that Seal is placed during the beginning of practice, but since I can load this on my iPod it's easy to change the sequence how I want.

You also get a Yin Yoga book which I like very much. It is easy reading and easy to understand. There is discussion on Yin and Yang, Qi, the Taoist meridian system, the Tantric chakra system, and describes each of the postures and their associated meridian that are stimulated.

You also get 14 posture cards. They are double-sided, heavy duty, plastic coasted. They include a photo and desciption of the posture on one side and variations and meridians stimulated on the other. At the end of the book are some sample practices and you can arrange the cards in the order of the specific practice that suits you for the day. On the CD is a 5-minute timer so you can create your own individual practice with the cards and the timer.

I practice Yin yoga several days a week. I recommend practicing gentle yoga like this in the morning. If you can get up an hour early it will help with your daily life once you get used to the regular, daily practice.

This is a great price on Amazon and I think well worth the money for both beginners and people that are already familiar with Yin Yoga. Please check my other yoga and meditation reviews on Amazon along with Paul Grilley's Yin Yoga DVD (another good one that I recommend). Namaste'
25 internautes sur 25 ont trouvé ce commentaire utile 
Good for beginners 7 février 2007
Par bookworm - Publié sur Amazon.com
Format: Broché
The kit contains a book in which the author discusses in a general overview the anatomy of yoga, as well as meridians, etc. That was helpful. There is also a small floor chart that I could set down on the floor in front of me while I did yoga. That too was helpful. The book contains many poses for clearing meridians and to address various health issues. However, I am not at a point in my understanding to know what meridian needs to be unblocked. As far as the poses themselves, I found them to be very elementary and uncomplicated. They are good for a beginner and they are also good when a person has limited time and wants to do a smaller session. However, I prefer Paul Grilley's yin yoga sessions because they are more complex. Overall, I liked the kit very much.
20 internautes sur 20 ont trouvé ce commentaire utile 
The Yin of Yoga 20 novembre 2006
Par Amazon Customer - Publié sur Amazon.com
Format: Broché
I started out practicing Yin Yoga with Paul Grilley's book, Yin Yoga: Outline of a Quiet Practice. I found this kit to be a great "next step." The CD is very helpful, because there is a built in timer at the end of the CD. This way, you can experience the five-minute meditative postures without worrying about watching a clock or wondering how long you've been in the pose. Yin Yoga is great because it is gentle, serene, and contemplative by nature. Many people are tempted to seek out the fitness benefits of yoga only. Yin Yoga is a great way to find the meditative roots of yogic practice.
11 internautes sur 11 ont trouvé ce commentaire utile 
Excellent presentation - but nothing new 9 mai 2008
Par A. Gillham - Publié sur Amazon.com
Format: Broché
I had the Paul Grilley DVDs and thought this would take me further. It doe contain a lot of detail on meridians and acupuncture points but in terms of the yoga it was less thorough than the Paul Grilley. The packaging, however, is very nice. If you haven't got into yin yoga yet - I would recommend you buy the Paul Grilley DVDs! The Yin Yoga kit is largely a re-packaging in my opinion
9 internautes sur 9 ont trouvé ce commentaire utile 
Yin Yoga is for everyone 26 mai 2007
Par J. Palmer - Publié sur Amazon.com
Format: Broché Achat vérifié
This box set is very well designed and works well for even reluctant yoga participants (like myself). The book explains things in great detail...more details than I needed but some folks might appreciate them. I also think it will take me a long time to "out grow" it since there is so much information there. I find the CD most helpful because I can focus on my own practice instead of trying to watch someone else on a video or at the front of a class. It is set up so you can either listen to Biff on the first 12 tracks as if you are taking a yoga class from him, checking with the cards as needed, or simply repeat the 13th track as a gentle timer for your poses. I especially like the way Biff emphasizes the importance of listening to your own body instead of trying to change things all the time. A good life lesson as well.
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