Journey Into Yin Yoga eBook, A

Ebook

Take time to decompress. Relieve stress. Reduce anxiety. Face the challenges and joys of life with steadiness and grace. That is what A Journey Into Yin Yoga will help you do.

Join world-renowned yoga instructor Travis Eliot as he guides you through this contemporary and effective approach for strengthening your mind, body, and spirit. You will learn about the origins and practice of yin yoga, a passive approach in which poses are held for a few minutes to target the connective tissues of the hips, pelvis, and lower spine. You will slowly and mindfully transition between poses as you gently allow those tissues to stretch, facilitating better circulation and joint health and improving flexibility. Throughout, you will learn the benefits, contraindications, alignment points, and modifications so you can adjust the poses to your needs and body type.

Eliot also explains eight breathing techniques and eight meditation practices for improved focus, reduced stress, and enhanced clarity. Ten ready-to-use sequences allow you to target specific goals, including better sleep, spine flexibility, and healthy hips, knees, and shoulders.

A Journey Into Yin Yoga presents 46 yin yoga poses with stunning photos and detailed instruction, along with inspiring quotes, stories, and interviews from celebrities, doctors, and athletes. You will be inspired to discover your unique path to improved mental and physical strength and balance.

CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. A Journey Into Yin Yoga Online CE Exam may be purchased separately or as part of the A Journey Into Yin Yoga With CE Exam package, which includes both the book and the exam.

Table of Contents

List of Yin Yoga Poses
Acknowledgments
Foreword
Preface
Introduction
Interview: A.J. Pollock

Chapter 1. The Origins of Yoga

The Eight Limbs of Yoga

Traditional Paths of Yoga

Modern History of Yin Yoga

Interview: Govind Das

Chapter 2. The Essence of the Tao

Taoism

Chi

Yin and Yang

Finding the Tao (Part 1)

The Yin Yang Symbol

The Five Elements

Finding the Tao (Part 2)

Interview: Stic

Chapter 3. The Subtle Anatomy of Yoga

The Five Koshas

Prana Vayus

The Three Gunas

The Seven Chakras

A Story of the Chakras

Master of Nature

Interview: Adam Griffin

Chapter 4. The Science of Yin Yoga

The Cell

Connective Tissue

Tendon

Ligament

Bone

Cartilage

Joints

Fascia

Collagen

Fibroblast

Elastin

Deep Fascia Functions

The Spine

No Pain/No Gain

Three Types of Stress

Muscle and Connective Tissue

Three Laws of a Yin Yoga Pose

Yin Yoga Defined

The Science of the Hold

Synovial Fluid and Hyaluronic Acid

Autonomic Nervous System

Sympathetic Nervous System

Parasympathetic Nervous System

Human Brain Wave Patterns

The Yin and Yang of the Autonomic Nervous System

Yin and Athletic Performance

Yin Yoga and Pregnancy

Interview: Desi Bartlett

Yin Yoga Pregnancy Sequence

When Not to Yin

Interview: Dr. Jeremy Brook

Chapter 5. The Poses of Yin Yoga

Interview: Flo Master

Chapter 6. Pranayama and Meditation

Pranayama

The Four Factors of Pranayama

Anatomy of Breathing

Prana Vayus and Pranayama

The Three Bandhas

Pranayama Exercises

Nadis

The Pituitary Gland

The Pineal Gland

Breathing and Life Span

Pranayama Practice Tips

Meditation

Common Excuses Not to Meditate

Meditation Practice Tips

Meditation Practices

Benefits of Meditation

Interview: Matt Kahrs

Chapter 7. Developing a Personal Practice

Practice Space

Yin Yoga Props and Tools

Yin and Restorative Yoga

Good Pain Versus Bad Pain (Revisited)

How Often and Long to Practice

Incorporating Pranayama and Meditation

Yang Sequences

Mountain Pose Series

Sun Salutations A

Sun Salutations B

Warrior Dance Flow

Yin Sequences

Yin 1: Ultimate

Yin 2: Flexible Spine

Yin 3: Healthy Hips

Yin 4: Sleep Well

Yin 5: Splits

Yin 6: Complete Package

Interview: Dana Byerlee

Chapter 8. Inspiration and Final Thoughts

Interview: Bryan Kest

The Reality of Impermanence

Pause and Freedom

Seeing the Light

Letting Go

Feeding the Wolf

The Gift of Space

An Unexpected Gift

A Final Message

About the Author

Travis Eliot is a world-renowned yoga instructor, meditation teacher, kirtan musician, and certified Ayurveda practitioner. He is the CEO of Inner Domain Media, director of Holistic Yoga Flow teacher trainings, and a member of the faculty of the prestigious Kripalu Center and the 1440 Multiversity. He teaches his signature holistic yoga flow classes in Los Angeles and in workshops and retreats around the world with an intensely dynamic style that has inspired many of today's top athletes, celebrities, and entertainers.

Eliot is the creator of the groundbreaking DVD series The Ultimate Yogi and the cocreator of the digital series Yoga 30 for 30, along with many other best-selling yoga DVDs. He is the coauthor of a comprehensive modern-day yoga book, Holistic Yoga Flow: The Path of Practice. His highly acclaimed chant album, The Meaning of Soul, debuted at number three on the iTunes world music chart. A Yoga Alliance–certified E-RYT 500 instructor, Eliot has been featured in Yoga Journal, LA Yoga, Ayurveda and Health, Mantra, Conscious Lifestyle, Asana Journal, Self, Fitness Trainer, Access Hollywood, and the Huffington Post.

Reviews

"Yin has been life changing for me; however, I give the initial credit to Travis Eliot. He has this innovative ability to guide students to deeply hear the voice of yin and to taste and see the everlasting life-changing qualities of yin. I am eternally grateful for his unique ability to guide all of us on this yin journey.”

—Suzanne Imbruno Cobb, Owner of Panacea Yoga Studios

“Travis Eliot’s A Journey Into Yin Yoga elevates the science and practice of yin to a new level. Increased information demonstrating the importance of vagus nerve stimulation in controlling inflammation and lowering stress levels makes this a vital book for our times. Whether you are a regular practitioner of yoga, run marathons, do both, or are a couch potato, the information and poses in the book are accessible to you and are a must have for a healthy life!”

—Marilyn A. Solsky, MD, Fellow of the American College of Rheumatology

 “Travis Eliot has a really inspiring balance of insightful wisdom, dynamic encouragement, and a fun sense of humor. The importance of real dudes embracing yin practice for our well rounded well-being can’t be overstated. Travis’ teachings bring genuine love and offer a practice that is healing, inspiring, and effective. Bros, get your yin up!”

—Stic of dead prez, Hip Hop Artist, Founder of RBG Fit Club, Healthy Gangsta

“Travis Eliot is like a yogi poet . . . bathing your connective tissue with prana as he wisely guides you deeply into the geometry of the asana. His wisdom teaching is rich in classical yogic philosophy with modern-day usefulness. He will stretch not only your muscles, but your mind and heart as well.”

—Dr. Jeremy Brook, Doctor of Chiropractic, Yogi, Movement Specialist

 

“Travis Eliot’s vast knowledge of yin, and the science behind it, comes through, along with his personal dedication and passion. I highly recommend A Journey Into Yin Yoga!”

—Bernice Chao, Creative Director and President of TEDxCulverCity

 

“Travis Eliot’s teachings and classes are the most engaging I’ve taken and go much deeper than most yoga teachings out there. I’ve grown to love the yin practice, and it’s become a huge part of my life as a way to restore my body and mind. Travis’ experience is quickly shown through his vast knowledge and mastery of the yin yoga practice, and every class is truly immersive in both physical and spiritual experience.”

—Mark Meyuhas, Founder and CEO of Evenflow Mindfulness and Meditation

 

“Travis Eliot’s special delivery of the practice of yin yoga has added a quality and dimension to our yoga community that’s irreplaceable!”

—Bryan Kest, Founder of Power Yoga

 

“Travis Eliot is one of the most honest and authentic teachers I’ve ever known. His teachings of yin yoga are accessible to our modern world of yoga, but with a respect and humility that honour the traditions. Travis doesn’t just teach the practice—he embodies it, which to me, is one of the greatest qualities of a teacher. In the age of fast and strong dynamic yoga classes, Travis is helping to lead the way in showing that yin is in and that there is so much more value to our everyday lives when we just slow down.”

—Michael Wong, Author of Sit Down, Be Quiet

 

“Yin yoga with Travis is a game changer! It's like I've discovered the fountain of youth. I’ve never felt better!”

—Diana Dixon, Founder of DIXON Creative Agency

 

“A Journey Into Yin Yoga is a must read for any serious yoga student!”

—Tiffany Cruikshank, Founder of Yoga Medicine

“Travis Eliot is an All-Star in the yin yoga world!”

—A.J. Pollock, Major League Baseball Player (Arizona Diamondbacks) and All-Star

Excerpts

Good Pain Versus Bad Pain
Three Laws Of A Yin Pose
Yin Yoga: Ankle Stretch