In recent years you may have noticed that “fascia” has become a big trend on the yoga scene. There are many theories around this connective tissue in our bodies which still poses a great mystery for scientists. However, this is what research found out so far:
Humans consist of fascia. It is a sticky and fluid network of fabric that holds us together and which constantly adapts to all our movements. Fascia lies deep within our muscular tissue but also connects them to each other. In addition, it is also present in more superficial parts of our body, where it holds our tendons, blood vessels and nerves together. With time, injuries can cause this fabric to become thick and inflexible, thus causing restrictions and pain within this tissue. The results are little knots and tensions within our fascia and muscles which need to be released.
What Is Fascial Release?
When we talk about fascial release, it is important to make a distinction between myofascial release, which is the practice of applying pressure to the connective fascial tissue and fascial release, which you can basically do yourself at home.
Myofascial release therapy is usually executed by trained practitioners. Alternatively, it can be done at home by using foam rollers or your own hands, which we then would call “self-myofascial release.” If the sound of foam rollers or visiting a practitioner does not sound too appealing to you, then I have great news for you: Yoga, and especially Yin Yoga, is a great way to release your fascia!
How Yoga and Fascia Work Together
It has been proven that as little as 5 minutes of fascia releasing yoga a day can greatly improve stiffness, ease pain, and lead to greater flexibility. While most forms of yoga are a great way to release this inner tissue, there is also a different form of yoga which is even more effective: Yin Yoga.
Yin Yoga is an especially slow-paced form of yoga, where asanas are held over a longer period of time than most typical yoga styles. These prolonged yoga poses apply pressure on your muscles and thus on your fascia, helping to untie all those knots and tensions that have built up over time. The important thing to know about Yin Yoga is that even though Yin Yoga poses are very similar to Hatha Yoga, their respective names are different and should not be confused. Moreover, due to its more relaxed pace, it is an approach that also focuses much more on meditation.
Earlier I mentioned that fascia is a network that can be found throughout our body. This means that if you practice poses that stretch a particular part of your body, it is important to concentrate not just on this one part, but rather on your whole body. The reason being that a release in one stretched part of your body can lead to a fascial release in another part as well. Even just positioning your hand or foot differently can lead to a release elsewhere.
Which Yoga Poses Provide Fascial Release?
A Slow and Steady Pace Is the Key
While yoga is a great way to release your fascia, it is also important to remember to be aware of this connective tissue in your daily life. Although yoga certainly contributes to the flexibility of your muscles, fascial tensions can still result from surprisingly high levels of stress as well as bad posture. You can imagine how unhappy our fascia must be after a long day at work where we barely move!
This is why you should remember to try to take little breaks throughout the day to stretch those areas of your body that feel stiffest. Try to straighten your upper body whenever you feel like you are slouching – even such a little improvement in posture can help your fascial system to stay in constant flow and prevent blockages.