The five archetypal poses in Yin Yoga, as described by Paul Grilley, are:
- Shoelace
- Saddle
- Caterpillar
- Dragonfly
- Twist
These archetypal poses form the foundation of Yin Yoga practice and target specific areas of the body[1][5]. Let’s explore each of these archetypes in more detail:
Shoelace
This pose primarily targets the glutes, adductors, and thoracolumbar fascia. It offers variations like tight, loose, untied, and broken. Shoelace stretches the deep lateral rotators, stimulates knee joints, and stretches spinal ligaments[1].
Saddle
While not explicitly described in the search results, Saddle is one of the five archetypes mentioned by Paul Grilley. It typically involves a deep backbend that targets the quadriceps, hip flexors, and lower back.
Caterpillar
Caterpillar is a seated forward fold that works on the spine and hamstrings. To practice:
- Sit with legs extended straight in front of you
- Fold forward from your hips, letting your spine round and relax
- Keep legs and feet relaxed
- Hold for 3-5 minutes[2]
Dragonfly
Also known as Straddle pose, Dragonfly targets the inner thighs and groin area. It involves sitting with legs wide apart and folding forward.
Twist
Twisting poses in Yin Yoga target the spine and help improve spinal mobility. They can be performed in various seated or reclined positions.
These archetypes serve as the basis for numerous variations and modifications in Yin Yoga practice. It’s important to note that in Yin Yoga, poses are typically held for longer durations (3-5 minutes or more) to target the connective tissues and provide a deep, passive stretch[1][2].
Remember, the goal in Yin Yoga is not to achieve a perfect shape, but to find an appropriate edge of sensation and maintain stillness in the pose. As Paul Grilley states, “The more yin your practice, the less variety is needed, and the emphasis is placed on a few basic postures”[3].
Citations:
[1] https://www.arhantayoga.org/blog/introduction-yin-yoga/
[2] https://www.onepeloton.com/blog/yin-yoga-poses/
[3] https://yinyoga.com/yinsights/asanas/
[4] https://www.ekhartyoga.com/resources/styles/yin-yoga
[5] https://paulgrilley.com/archetypes
[6] http://tahneetaylor.com/blog/2021/10/27/the-five-yin-yoga-asana-archetypes-as-taught-by-paul-and-suzee-grilley
[7] https://mavidano.files.wordpress.com/2020/10/yin-yoga.pdf
