Meet Your Fascia

Most of us know about muscles and bones. Then there is fascia. It connects almost everything in the body. Many people up until recently thought is simply was just wrapping around the muscles. It contains collagen fibers that give it strength and flexability. It contains millions of sensory nerve endings that constantly send information to your brain about movement, pressure, and body position, playing a big part in proprioception. ( Your brains abiltiy to sense where your body is in space). It adapts as we adapt to movement patterns. This repeated movement reinforces healthy connecctive tissue throughout life.

Connective tissue continually adapts to the mechanical forces created during everyday movement (Klingler W. et al,. Journal of Anatomy)

• Surrounds muscles and individual muscle fibers

• Connects bones and joints

• Wraps around nerves and blood vessels

• Supports organs throughout the body

• It allows for smooth, gliding movement

• Fascia: A continuous connective tissue network that wraps, integrates, and stabilizes organs and muscles. It does not actively contract or shorten to create movement, but it transmits mechanical force across the body and provides rich sensory feedback.

• Muscle: A specialized contractile tissue made of fibers that actively shortens and lengthens. Its primary purpose is to generate force and power physical movement, which can result in temporary post-exercise soreness.

  
  

Fascia does not stretch automatically just by doing regular yoga. Unlike muscles, which can lengthen and relax relatively quickly, fascia is a tough, dense web of connective tissue that requires slow, sustained tension, active multi-directional loading, and adequate hydration to adapt. In Vinyasa, the movements are often too quick to target the dense collagen fibers of the fascia, but you can easily adapt your flow to maximize fascial benefits.

Fascia Hydration with Yoga: A Short Sequence

• This sequence is designed to promote fascia hydration and enhance flexibility through mindful movement and breath. Follow these steps to experience the benefits:

  1. Cat-Cow Stretch

  • Begin on all fours, with wrists under shoulders and knees under hips.

  • Slowly inhale, arch your back, and look up (Cow Pose).

  • Exhale, round your spine, and tuck your chin (Cat Pose).

  • Add sidebending while practicing cat cow for opposing actions.

  • Repeat for 5 breaths, flowing with your breath.

  2. Downward Facing Dog to Stack Your Hip

  • From all fours, tuck your toes and lift your hips up and back.

  • Press your heels towards the ground and relax your neck.

  • Then gently lift one leg up, bend the knee and and bring the heal towards the opposite hip and gently rock. Repeat on each side.

  • Hold for 5 breaths, feeling the stretch in your back and legs.

  3. Lizard Pose-Half Split

  • Step your right foot outside your right hand from Downward Dog.

  • Lower your hips and keep your back leg extended.

  • Rhythmically move to feel the stretch in your hip flexors. Then straighten the front leg and lengthen the spine. Go between the 2 postures while gently rocking the hips left and right.

  • Switch sides and repeat.

  4. Seated Forward Bend

  • Sit with your legs extended in front of you. Place tennis balls under the belly of your hamstrings. If you don't feel the balls add a lift by placing yoga blocks under the tennis balls.

  • Inhale, lengthen your spine, and exhale as you reach towards your toes.

  • Hold for 5 breaths, allowing your body to relax into the stretch.

  5. Supine Twist

  • Lie on your back, place 2 tennis balls on either side of your shoulder blades and draw your knees to your chest.

  • Drop your knees to one side while keeping your shoulders on the floor.

  • Hold for 5 breaths, then switch sides.

  6. Supine

  • Lie flat on your back with arms at your sides, palms facing up.

  • Close your eyes and take deep, relaxing breaths.

  • Now stretch one arm over your head and the opposite leg and toe stretches forward.

  • Hold for a few breaths then switch sides.

  • Turn your head with your chin level with your forehead to both directions.

    
    

  By incorporating this sequence into your routine, you can help keep your fascia hydrated and improve overall flexibility and well-being.

Monday- Gentle Yoga 9am with Sheila

Wednesday - Fascia & Hatha Flow 9am with Lo (bring yoga blocks and balls if you have)

Friday - Fascia and Vinyasa Flow 9am with Lo (bring yoga blocks and balls if you have)

Sunday - Restore and Relax 9am with Alex

Sub announcement Auguest 31. Alex will be subbing for Sheila.

Have a beautiful and abundant week friends.

I'm grateful for each of you!

Love Lo