Paul & Suzee Grilley their method and approach to Yin Yoga
The Functional Approach to Yin Yoga
S.Pucelle -
Yin Yoga has been a real hit on the yoga scene for almost two decades now, clearly filling a void left by a very dynamic and competitive approach to yoga, which was quickly snatched up by consumerism and digital.
Paul and Suzee Grilley are considered the founders of the Yin Yoga approach.
Both involved in yoga since the 1980s, following closely the evolution of yoga in the West, with its various phases and changes, they have maintained the authenticity of their sadhana in the face of the ever-increasing demand and temptations of the industry that yoga has become.
As true spiritual seekers, Paul and Suzee wanted to restore yoga to its former glory, avoiding the pitfalls of consumerism by "not feeding the beast", which would have been easy given the success of Yin Yoga.
So Paul hasn't imposed his own style or used a "copyright " to become the guru of Yin Yoga. He has wisely preserved the Yin Yoga approach as "open source", making it accessible to all, and brought to light a missing yet obvious piece of the mechanical approach to Yoga, called skeletal variations.
He has kept the principles of Yin Yoga to a strict minimum, allowing each practitioner to add his or her own uniqueness, demonstrating the qualities of a true visionary.
In Paul Grilley's own words, "Yin is an adjective, not a noun. If you think the style you teach is best described as 'yin', you don't need my permission to call it that."
However, it is obviously preferable to learn the nature of the practice from its original source.
The principles governing the practice of Yin Yoga are as follows:
Keep muscles relaxed (to access connective tissue)
Stay longer in the pose (to influence connective tissue)
Associate a targeted zone with the asana (to restore the pose's function)
Adapt with variations according to morphology (to integrate the individuality of the practitioner)
There are two main points to remember from the above principles:
Fascia
Yin yoga targets connective tissue, joints and, in particular, fascia.
The practice of Yin Yoga emphasizes the uniqueness of the practitioner, through what we call skeletal variations.
These two aspects of practice naturally give rise to the following themes.
Opening up the body in depth, as the main resistance to passive traction lies in the connective tissues.
Respect for the body by adapting to the individuality of the practitioner, emphasizing the function of the asana rather than aesthetics.
Yin Yoga began to develop in the 90s, since Paul & Suzee Grilley already had the basics of the practice, but they continued to perfect their approach through the decades to a methodology today called 14 - 10 - 7.
In any field of study or practice, the application of a methodology constitutes a real breakthrough. The one described here 14 - 10 - 7 is a system that clarifies and opens up postural yoga practice.
14: Skeletal segments
10: Myofascial groups
7: Archetypal poses
These are the core of the functional approach to Yin Yoga:
- The 14 skeletal segments define all the body's compression points.
- The 10 myofascial groups are the areas of the upper and lower body targeted by passive traction.
- The 7 archetypal poses (and their variations) mechanically address the whole body.
In this approach, Paul Grilley deals with the mechanical aspect of the practice in a systematic and detailed way. The functional approach to yoga practice associates zones of the body with poses, so-called target zones which are stimulated/stressed during the execution of poses.
First of all, we need to define the different myofascial groups of the lower body (thigh), torso and upper body muscles. There are 25 muscles belonging to 5 muscle groups representing the targeted areas of the thigh, and 18 muscles divided into the 4 muscle groups of the torso. Finally, 19 muscles form the upper body muscle group.
- The thigh muscle groups are: quadriceps - hip flexors - gluteals/external rotators - hamstrings - adductors.
- Torso muscle groups: rectus abdominis - obliques/lumbar spine. - thoraco-lumbar fascia - cervical.
Thigh and Torso Myofascial Groups
Upper body muscles
- The upper-body muscle group: comprises 19 muscles in all, 13 forming the extrinsic muscles of the back (apart from the thoracolumbar fascia), and 6 forming the upper muscles of the front of the body.
A total of 62 muscles divided into 10 muscle groups.
This creates a detailed map with which we can play and locate all the zones or points of resistance to stretching throughout the body. It's a game-changer:
By giving us a clear view and understanding of the exact anatomical location of the various body restrictions that take place.
An understanding of the body's resistance to applied stress.
A better appreciation of body asymmetry.
You'll be able to develop a systematic and precise approach, rather than practicing randomly to target your different anatomical zones.
In addition to an anatomical and mechanical understanding of the body, this methodology/pedagogy, known as the functional approach, frees us completely from the dogma of the ideal pose. This approach gives power back to the practitioner by organizing and emphasizing the importance of interoception (perception of the body's internal state).
The cultivation of interoception not only becomes central to the practice of Yin Yoga, but the 14 - 10 - 7 methodology equips the practitioner with a structural understanding of the body by identifying targeted zones, thus defining our inner somatic landscape.
For English speakers, here's the link to Paul & Suzee Grilley's Functional Approach teaching and online presentation.
Functional vs. aesthetic approach
How do I look?
Proprioception
Active stretching
Muscle engagement
Alignment rules
Correct/ideal poses
Yang
How do I feel?
Interception
Passive traction
Gravity/Body weight
Skeletal variations/Target areas
Archetypal poses and their variations
Yin
The snail
B.K.S Iyengar - Dhanurasana
Acceptance and letting go
Practising Yin Yoga using the 14 - 10 - 7 methodology slowly and effectively moves the practitioner away from the idea of a perfect pose. Once the postural yoga practitioner understands skeletal/anatomical variations and the integration of body proportions, the notion of an ideal pose will disappear like darkness under light.
If we return to the intention of yoga, we can quickly understand from reading the classical texts that it isa practice of emancipation and liberation, and the very translation of Kaivalya (final chapter) found in Patanjali's Sutras, points in the same direction.
The yoga world has been, and still is, far too obsessed with controlling the body, pushing the boundaries of what is possible and ceasing to listen to the wisdom of our genetic restrictions. There is wisdom in restrictions, the hidden message being "acceptance and letting go".
Once the body is strong, enduring and flexible enough, the work consists in cultivating these qualities, and moving on to a more subtle aspect of the practice, such as the apprehension of Prana or the understanding of the layout of the mind, to name but a few.
If you'd like to understand and practice the functional approach of Yin Yoga, consider our anatomy module. Click on the button below to view our program.
