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Time is the Magic Ingredient

HomeTime is the Magic Ingredient

By Bernie Clark, April  6, 2022

One of the most noticeable differences between yin yoga and other yoga styles is time. How many ways can we say this? In yin yoga we linger longer, mindfully marinate, lavishly luxuriate, bask and bathe, bake and wait, still and chill, soak in the juiciness of the postures; in other words, we stay for time. In most other styles of practice the amount of time we remain in one position is limited to a couple of breaths or maybe even a full minute, but students in yin yoga, like a good puppy, staaaaay! Deliberately. On purpose. We stay in the pose for what seems like an extraordinarily long time. Why? Because time is the magic ingredient!

No one invented this idea of lingering in a yoga pose. Many students intuitively do this and have been doing this before the term “yin yoga” was even coined. There are many occasions in B.K.S. Iyengar’s book, Light on Yoga, first published in 1966, where he advises students to “hold the pose as long as you can.”[1] In the earliest extant books on Hatha Yoga, such as the Hatha Yoga Pradipika written perhaps in the 15th century, many seated postures were expected to be maintained for long periods.[2] So, lingering in a pose is not new, but why is it magical? Because the experience can be so liberating, challenging, frustrating and exhilarating, especially when we finally come out of the pose.[3]

 

Time can be creepy

All yinsters have felt the melt. As we pause in the pose, we feel the body let go, the edge recede, and we are invited to go a little further. This letting go is a sign that our restraining tissues have lengthened a little and reduced their stiffness. This is called “creep”.

Creep can help stiff or hypomobile joints regain mobility, can help work through scar tissue and adhesions, and can help most people optimize their range of motion. This is why we warm up before sporting events–the larger range of motion of our joints and the increased compliance of our muscles prevents injury. Yin yoga allows time for creep to flow to its maximum.

One study found, “a time range of 240 seconds is sufficient to have an almost complete development of viscous phenomena. The stress-relaxation curves show that 90% of stress relaxation takes place in the first minute after the application of the strain.”[4] It is not unusual for yinsters to feel an initial release after about one minute into the pose. That is the first 90% of the creep. This study found that holding a stress for four minutes takes the tissues close to their maximum creep.[5] How long are yin yoga postures held? On average between 3~5 minutes, although sometimes longer.

So, time is magic partly because we need time for our tissues to creep. Talk of magic does sounds rather airy and ungrounded, but there is research that confirms physical benefits do arise when we allow the stresses of our yin yoga postures to remain for long periods of time. Here are a few examples.[6]

 

Duration and Magnitude of Myofascial Release by Thanh V. Cao et al. 2015[7]

This study investigated the effect on healing of different intensities and duration of stretches to damaged tendon tissue. Tissues were elongated by 3%, 6%, 9% and 12% held for 90 seconds. (This elongation is technically called “strain” but we can refer to it as a stretch.) Separately, a 6% stretch was applied for 1, 2, 3, 4 and 5 minutes. The effects of these stresses over time were observed on the speed and quality of healing of damaged tendinous tissues. The study concluded, “Wound healing is highly dependent on the duration and magnitude of [myofascial release] strain, with a lower magnitude and longer duration leading to the most improvement”.

The researchers discovered that the maximum amount of healing occurs when the tissues are stretched the least but for the most time. This fits nicely with the yin yoga philosophy of playing the edge and holding for time. We do not have to go to full, end range of motion or into hypermobility to achieve therapeutic results. As long as we are creating some level of stress (i.e. as long as we are feeling it), and we allow the stress to marinate, we may be optimizing the health benefits.

 

Stretching of the Back Improves Gait, Mechanical Sensitivity and Connective Tissue Inflammation by Sarah M. Corey et. al. 2012[8]

A lot of people suffering lower back pain have altered low back connective tissue. Whether this difference causes the back pain or is caused by the back pain is unknown. The fascia in people with low back is different than in people with no back pain: fibrosis and inflammation are present. This study looked at how long held, static stresses helped resolve the inflammation and restored normal walking patterns…at least in rats.

The research involved artificially inducing inflammation in the low back fascia of several rats; enough that walking was affected. Then, for some of the rats, a twice-a-day whole body stretch was given lasting 10 minutes at a time over 12 days.[9] Compared to the non-stretched control group, the “yin yoga rats” had reduced inflammation, reduced pain and restored walking gate. The researchers concluded, “… tissue stretch markedly improved both the local inflammation itself, as well as associated mechanical sensitivity and gait abnormalities.” Researchers in a more detailed, 2016, follow up study concluded, “stretching decreased acute inflammation (in vivo), reduced neutrophil migration (ex vivo), and increased connective tissue pro-resolving mediators”.[10]

No one in these studies mentioned yin yoga, but the stretching protocol is very similar to what yin yoga students employ: long held, static stresses. From these studies, it seems that where we apply a long held stress (time is the magic!), local inflammation is reduced. But, wait, there is more!

 

Stretching Reduces Tumor Growth in a Mouse Breast Cancer Model Lisbeth Berrueta et. al. 2018[11]

In this study dozens of female mice had breast tumour cells injected into mammary tissues and given a similar stretching program described above, but this time they were given a full body stretch for 10 minutes only once a day over a four week period. The mice in the control group were not stretched. Again, a 10-minute static stretch is very yin-like in nature, similar to what students do in a normal yin yoga class.

What happened? You may already have guessed. The yin yoga mice had much smaller tumors than the control mice. In fact, the tumors in the yin yoga mice were half the size of those in the control group. The researchers concluded, “…our results demonstrate a 52% reduction of mammary tumor growth over one month in mice undergoing stretching for 10 minutes once a day without any other form of therapy. The potential clinical significance of our results lies in the possibility of developing a method of gentle stretching that could be well tolerated and testable in humans for primary or secondary cancer prevention, or in conjunction with cancer treatment. Although the mechanisms underlying the beneficial effects of stretching in our mouse breast cancer model remain to be elucidated, our results point to a possible link between inflammation resolution and immune exhaustion mechanisms that could be important in basic cancer biology.”

There appears to be some changes in the connective tissue environment that makes it much harder for cancer to grow when the fascia is subjected to long-held, static stresses. Will this help humans avoid or reduce cancer growth? We cannot say just yet, but this test only lasted four weeks and it employed a single, daily 10-minute stretch. Yinsters can wonder just how much more effective a longer practice done for longer periods of time may be. There have been at least three other studies in this area, published in 2021, that show similar promise.[12]

 

Summary

Time is the magic ingredient physiologically in our yin yoga practice. Whether the benefits are greater range of motion, optimal stimulation and strengthening of the fascial tissues, remodeling of scar tissue and adhesions, or improving the cellular environment, allowing the stresses of the postures time to soak into our bodies can be healing. Most forms of exercise are challenging, and yet the body adapts. Throughout the day we create long-held, static stresses in the body: by sitting, standing or holding any one posture or position for a while. It is natural that our bodies have learned to adapt to these stresses and even use them to stimulate health and wholeness. Yes, we can overdo it and stay in one posture too long, like when we sit at a desk for hours at a time, but in our yin yoga practice we optimize these periods. We stay for somewhere between 3~10 minutes, then release and enjoy the rebound or a counter-movement. There is a time to stress and there is a time for rest. Time. It truly is magic.

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[1] For Supta Virasana (which yinsters would call Saddle pose), Mr. Iyengar recommended, “Hold this pose as long as you can while breathing deeply”. He went on to suggest, “People whose legs ache will get relief from holding this pose for 10 to 15 minutes…” See Light On Yoga, published by Schocken Books, 1979, pages 123-125.

[2] The Hatha Yoga Pradipika lists only 15 asanas (depending upon one’s definition of what was an asanas and what was a mudra as there is some overlap), but 8 of those were seated postures, presumably held for time. See the article Original Yin.

[3] “Challenging” should not include pain. If any physical pain arises in any yoga posture, that is a one-way ticket out of the posture.

[4] See Functional Atlas of the Human Fascial System, by Carla Stecco page 85: 2015 Churchill Livingstone.

[5] Of course that will vary with different people and not everyone needs to have creepy tissues! See the article Creep and Counterposes for more on this topic.

[6] These cases and many other examples can be found in the Forum section called The Science behind Yin yoga.

[7] Cao TV, Hicks MR, Zein-Hammoud M, Standley PR. Duration and magnitude of myofascial release in 3-dimensional bioengineered tendons: effects on wound healing. J Am Osteopath Assoc. 2015 Feb;115(2):72-82. doi: 10.7556/jaoa.2015.018. PMID: 25637613.

[8] Corey SM, Vizzard MA, Bouffard NA, Badger GJ, Langevin HM. Stretching of the back improves gait, mechanical sensitivity and connective tissue inflammation in a rodent model. PLoS One. 2012;7(1):e29831. doi: 10.1371/journal.pone.0029831. Epub 2012 Jan 6. PMID: 22238664; PMCID: PMC3253101.

[9] The rats where placed near the edge of a table and gently lifted by their tails. They naturally grabbed the edge of the table to steady themselves and enjoyed a nice, long stretch. Apparently, they rather liked this and didn’t try to escape. The photo below is from the study by Corey et. al. 2012.

[10] Berrueta L, Muskaj I, Olenich S, Butler T, Badger GJ, Colas RA, Spite M, Serhan CN, Langevin HM. Stretching Impacts Inflammation Resolution in Connective Tissue. J Cell Physiol. 2016 Jul;231(7):1621-7. doi: 10.1002/jcp.25263. Epub 2015 Dec 10. PMID: 26588184; PMCID: PMC5222602.

[11] Berrueta L, Bergholz J, Munoz D, Muskaj I, Badger GJ, Shukla A, Kim HJ, Zhao JJ, Langevin HM. Stretching Reduces Tumor Growth in a Mouse Breast Cancer Model. Sci Rep. 2018 May 18;8(1):7864. doi: 10.1038/s41598-018-26198-7. Erratum in: Sci Rep. 2018 Nov 16;8(1):17226. PMID: 29777149; PMCID: PMC5959865.

[12]

 

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