Yinsights: a journey into the philosophy and practice of yin yoga

YinSights is a look deep inside the benefits of Yoga, as viewed by both the Eastern and Western worlds. The book is divided into two main sections: the first investigates the benefits of Yoga in general, and Yin Yoga in particular, on the physical body, the energetic body and the mind/emotional body. Three points of view are presented: those of the Yogis in India, the Daoists in China and the medical and scientific researchers in the West. The book offers a look inside the deepest and most ubiquitous tissues of the body, the connective tissues, and explores what happens to these tissues as we practice Yoga.

In the second section of the book YinSights explores the practice of Yin Yoga in detail. This section could be considered a complete, stand-alone book describing the way to practice Yin Yoga and the asanas normally used. Several flows are offered with different themes: flows for the spine and hips and flows to increase energy movement to the kidneys and liver. Throughout the book over 200 pictures and drawings are used to help illustrate the technical points presented as well as clarify the practice.

i) Preface to the HTML Version of YinSights
ii) Acknowledgements
iii) How To Read This Book
iv) Table of Contents
v) Foreword by Sarah Powers
vi) Introduction

Part One: The Philosophy and Physiology of Yin Yoga

What is Yin Yoga?
Yin and Yang
Yin Tissues and Yang Tissues
Theory of Exercise
History
Original Yin
Paul Grilley
Dr. Hiroshi Motoyama
Sarah Powers
Our Bodies and Yoga's benefits
The Kosha Model
The Physical Body
Tissues and Flexibility
Limits of Flexibility
Muscles
Contracting Muscles
Changes In Our Muscles As We Age
Fascia
Connective Tissues
Bones and Cartilage
Tendons and Ligaments
Plastic versus Elastic
Collagen
Collagen in the Bones
Aging or Damage of Connective Tissues
Ground Substances
Joints
Synovial Joints
A Demonstration
Yin Yoga and the Joints
Contracture
Degeneration
Fixation
Hydration
Spinal Curves
The Energy Body
The Yogic View of Energy
Prana
The Nadis
The Sushumna Nadi
Ida and Pingala
Chakras
The Seven Chakras
Dr. Motoyama's View
Pranayama
The Daoist View of Energy
The Five Major Systems
Chi and Daoist Energy
Other Forms of Chi
Function of Chi
The Five Daoist Elements
The Organs
The Zang Organs
The Fu Organs
The Meridians
The Lower Body Meridians
The Upper Body Meridians
The Extra Meridians
The Western View of Energy
A History of Energy Research
New Paradigms
Bioelectronics
Electromagnetism
Bio-electromagnetism
Bio-electromagnetic Healing
Integrins, Cytoskeletons and Meridians
The Integrins and Cytoskeleton
Meridians Revisited
Models are Just Models
Electropollution
Measuring Energy
Other Instruments
The Mind Body
Samkhya
Purusha & Prakriti
The Three Gunas
The Twenty-Four Principles of Samkhya
The Samkhya Practice
The Yogic View
Classical Yoga
The Five Vrittis
Kriya Yoga
The Obstacles to Yoga
The Five Kleshas
Ashtanga - The Eight Limbs
Samadhi and Kaivalya
Problems with Classical Yoga
Tantra Yoga
The Thirty-Six Principles of Tantra
Tantric Practices
Mantras
Mudras
Yantras
The Pancha-Makara of Tantra
Hatha Yoga
The Buddhist View
The Historical Buddha
The Four Noble Truths
1 - Suffering exists
2 - There is a Cause of Our Suffering
3 - There is a Cure for Our Suffering
4 - The Cure is the Eight-fold Way
The Five Hindrances
Desire
Aversion
Sloth
Restlessness
Doubt
The Five Precepts
Buddhist Meditation Practices
Watching The Breath
The Anapanasati Sutra
Awareness of the Body
Mindfulness of the Mind
Listening
Red Lights and Telephones
The Western View of Mind
The Jungian Model of the Mind
The Goal of Jungian Psychotherapy
Individuation
Jung Meets the Buddha
Cognitive Behavioral Therapy
Behavior Therapy
Cognitive Therapy
Newer Approaches
Recording Thoughts
Yoga and CBT
A.W.A.K.E.N.
Allow
Watch
Act
Keep At It
Expect The Best
Now!

Part Two: The Practice of Yin Yoga

The Practice of Yin Yoga
How to Practice Yin Yoga
When to Practice Yin Yoga
Cold Muscles or Warm Muscles?
Before You Practice
Playing Your Edges
Resolving To Be Still
Holding For Time
Asanas
Yin Yoga Asanas
Anahatasana
Ankle Stretch
Butterfly
Half Butterfly
Bananasana
Camel
Cat Pulling Its Tail
Caterpillar
Child's Pose
Dangling
Deer
Dragon
Dragonfly (aka Straddle)
Frog
Happy Baby
Reclining Twist
Saddle
Shavasana
Preparing to Relax
Relax Completely
Coming Out
Shoelace
Snail
Sphinx & Seal
Square
Squat
Swan
Sleeping Swan
Toe Squat
Yang Counter Poses
Flowing
Beginning the Practice
Invocations
Meditation
Sequencing
Beginning Asanas
Counter Poses
Linking Asanas
Finishing Asanas
Other Considerations
Ending the Practice
Balancing Energy
Ending Meditation
Yin Yoga Flows
Three Beginning Flows
Flow for the Hips
Flow for the Spine
Flow for the Kidneys
Flow for the Liver
Wall Yin
A Yin/Yang Fusion Flow
Moving Energy
Vinyasa
A Moon Salutation
A Mini-Sun Salutation
The Cloud Salutation
Pawanmuktasana
Lower Body Pawanmuktasana
Upper Body Pawanmuktasana
Pranayama
Kapalabhati and Bhastrika
Kumbhaka
Kapalabhati
Nadi Shodhana
Extended Patterns
Meditation on Energy
Hamsa Mantra
Orbiting Energy
Orbiting Energy While in a Pose
The Microcosmic Orbit