Yin Yoga: A Brief Literature Review
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“The posture for yoga meditation should be steady, stable, and comfortable.”
The yin-yang symbol provides a visual representation of the Taoist philosophy that life is a combination of two different types of energy: yang (e.g., that which is active, fast, and bright) and yin (e.g., that which is passive, slow, and dark). Yin yoga, which is a slow and meditative style of yoga that consists of seated and lying postures that are passively held for three to five minutes (or longer), helps participants cultivate the yin type of energy (which is often lacking in Western lifestyles). Yin yoga teaches practitioners to cultivate mindfulness by becoming the non-judgmental observer of their thoughts, feelings, breath, and bodily sensations. Although many styles of yoga focus on stretching and toning muscles, yin yoga instead focuses on working with the deeper connective tissues of the body (including fascia, tendons, ligaments, joints, and bones).
Lemay et al. (2021) examined the effects of yin yoga on 20 participants. For six weeks, participants attended a weekly class that consisted of 60 minutes of yin yoga followed by 30 minutes of guided meditation. Participants’ levels of stress, anxiety, and mindfulness were measured using the Perceived Stress Scale (PSS), the Beck Anxiety Inventory (BAI), and the Five Facet Mindfulness Questionnaire (FFMQ). After the intervention, participants experienced decreases in their levels of stress (-23%) and anxiety (-34%) and an increase in their level of mindfulness (+13%). When compared to their baseline scores, participants still experienced decreased levels of stress (-39%) and anxiety (-56%) and increased levels of mindfulness (+15%) three months after the intervention. When a six-month follow-up was conducted, participants continued to maintain reduced levels of stress (-32%) and anxiety (-52%) and increased levels of mindfulness (+18%) compared to their scores at the beginning of the study.
Hylander et al. (2017) studied the benefits of YOMI, which is a program that combines yin yoga with mindfulness and psychoeducation. A control group (25 participants) did not receive an intervention while an experimental group (24 participants) attended two 60-minute yin yoga classes and two 30-minute psychoeducation and mindfulness classes each week for five weeks. Participants’ levels of stress, worry, and mindfulness were measured at the beginning and end of the study using the Perceived Stress Scale (PSS-14), the Penn State Worry Questionnaire (PSWQ), and the Five Facet Mindfulness Questionnaire (FFMQ). After the intervention, the control group experienced increased stress (+1%) and worry (+1%) and decreased mindfulness (-1%) while the experimental group experienced decreased stress (-21%) and worry (-19%) and increased mindfulness (+15%).
Daukantaite et al. (2018) divided participants into three groups: a control group (30 participants) who did not receive an intervention, a yin yoga group (34 participants) who practiced two 60-minute yin yoga classes each week for five weeks, and a YOMI group (33 participants) who practiced two 60-minute yin yoga classes and two 30-minute psychoeducation and mindfulness classes each week for five weeks. Participants’ levels of stress, anxiety, depression, and insomnia were measured at the beginning and end of the study using the Perceived Stress Scale (PSS-10), the Hospital Anxiety and Depression Scale (HADS), and the Insomnia Severity Index (ISI). All three groups experienced decreased stress (control: -23%, yin: -27%, YOMI: -38%), anxiety (control: -13%, yin: -33%, YOMI: -37%), depression (control: -32%, yin: -29%, YOMI: -43%), and insomnia (control: -7%, yin: -17%, YOMI: -25%).
References
Brinsley, J., Smout, M., Girard, D., & Davison, K. (2022). Acute mood and cardiovascular responses to moderate intensity vinyasa yoga, static yin yoga and aerobic exercise in people with depression and/or anxiety disorders: A 5-arm randomised controlled trial. Mental Health and Physical Activity, 22, 100450. https://doi.org/10.1016/j.mhpa.2022.100450
Daukantaite, D., Tellhed, U., Maddux, R. E., Svensson, T., & Melander, O. (2018). Five-week yin yoga-based interventions decreased plasma adrenomedullin and increased psychological health in stressed adults: A randomized controlled trial. PloS One, 13(7), e0200518. https://doi.org/10.1371/journal.pone.0200518
Hylander, F., Johansson, M., Daukantaitė, D., & Ruggeri, K. (2017). Yin yoga and mindfulness: A five week randomized controlled study evaluating the effects of the YOMI program on stress and worry. Anxiety, Stress, & Coping, 30(4), 365-378. https://doi.org/10.1080/10615806.2017.1301189
Lemay, V., Hoolahan, J., & Buchanan, A. (2021). Impact of a yin yoga and meditation intervention on pharmacy faculty and student well-being. Journal of the American Pharmacists Association, 61(6), 703-708. https://doi.org/10.1016/j.japh.2021.05.008
Paulson, J. S. (2021). Prescribing yoga for stress reduction in primary care. [Doctoral dissertation, The University of Arizona].
Smith, S., & Frates, B. (2018). A physician’s guide to recommending yoga. American Journal of Lifestyle Medicine, 12(4), 298-301. https://doi.org/10.1177/1559827618772119
Wallden, M. (2012). The yin & yang of rehabilitation & performance. Journal of Bodywork and Movement Therapies, 16(2), 258-264. https://doi.org/10.1016/j.jbmt.2012.01.033