Table of Contents Foreword ... xi Preface ... xiii Acknowledgements... xv Introduction ... xvii Chapter One: Yin Yoga Defined ... 1 Yin and Yang ... 2 Yin Tissues and Yang Tissues ... 6 The Theory of Exercise ... 8 Original Yin ... 10 Daoist Yoga ... 13 Modern Yinsters ... 19 Chapter Two: The Practice of Yin Yoga ... 29 How to Practice Yin Yoga ... 30 Intention & Attention ... 42 Moving Energy ... 51 Chapter Three: The Asanas of Yin Yoga ... 63 Anahatasana ... 66 Ankle Stretch ... 68 Bananasana ... 70 Butterfly ... 72 Half Butterfly ... 75 Camel ... 78 Cats Pulling Its Tail... 81 Caterpillar ... 84 Child's Pose ... 87 Dangling ... 89 Deer Pose ... 92 Dragons ... 95 Frog ... 99 Happy Baby ... 102 Reclining Twist ... 105 Saddle ... 108 Shoelace ... 112 Snail ... 115 Sphinx & Seal ... 118 Square ... 121 Squat ... 124 Straddle (Dragonfly) ... 127 Swan & Sleeping Swan ... 130 Toe Squat... 133 Shavasana ... 135 Yin Yoga Poses for the Upper Body ... 140 Yang Counterposes ... 148 Chapter Four: Yin Yoga Flows ... 153 An Easy Beginner's Flow ... 154 A Flow for the Spine ... 156 A Flow for the Hips ... 157 A Flow for the Legs ... 159 A Flow for the Shoulders, Arms and Wrists ... 160 A Flow for the Kidney and Urinary Bladder Meridian Lines ... 162 A Flow for the Liver and Gall Bladder Meridian Lines ... 164 A Flow for the Stomach and Spleen Meridian Lines ... 166 A Flow for the Whole Body... 168 Wall Yin ... 171 Chapter Five: Special Situations ... 177 Hip & Knee Issues ... 178 Lower Back Disorders... 181 Having Babies ... 183 Chapter Six: The Physical Benefits ... 191 Stressing our Tissues ... 191 Fascia ... 194 Connective Tissues ... 200 Joints ... 207 Other Physiological Benefits of Yin Yoga ... 211 Chapter Seven: The Energetic Benefits ... 219 A Yogic View ... 219 A Daoist View ... 228 A Western View ... 247 Chapter Eight: The Heart & Mind Benefits ... 269 Bibliography ... 279 Index ... 282 About the Author ... 294

Reviews

"Bernie Clark's The Complete Guide to Yin Yoga is one of the best yoga resources now available." -- Paul Grilley, author of Yin Yoga: Outline of a Quiet Practice Yin Yoga is a practice much needed in today's difficult, divisive times. It offers us a way to leave behind our ideas of how we should be, and return to our true selves, where all lasting healing takes place. Bernie Clark has written a wonderfully detailed account of the history, philosophy, and practice of Yin Yoga. I recommend it not only for those interested in Yin Yoga, but for all yoga practitioners. -- Biff Mithoefer, author of The Yin Yoga Kit