In addition to stretching and fascia rollers, fascia yoga is an effective method to keep your fascia supple and to relieve tension and pain.
Fascia Yoga helps to keep the fascia supple and to loosen bonds
Our fascia tissue is found everywhere in our body. It gives it shape, stability, flexibility and it supplies our cells with nutrients. How do our fasciae stay healthy and flexible? What is the term fascia yoga? Is a fascia roll more sensible or less sensible? And what are great exercises for a successful entry into the world of fascia yoga? We answer all these questions in the following article.
What is Fascia Yoga?
Fascia yoga is often referred to as “yin yoga” and the terms can be used interchangeably. In general, it is characterized by a calm, gentle execution of the yoga positions. Faszien Yoga / Yin Yoga emerged as a countermovement to the increasingly active forms of yoga (power yoga etc.). Fascia yoga is supposed to provide relaxation and has a very good effect on the fascia structure.
Fascia yoga is characterized by:
quiet and gentle exercise execution
holding yoga positions for a long time and “letting go” so that muscles, ligaments and especially the connective tissue are stretched
the supportive “breathing in” into the parts of the body that are being stretched
the lack of springy, jerky movements
What are fascia?
Recently, our fasciae have become the focus of attention. And not without reason, because your fasciae are crucial for your overall mobility, your strength and also for your ability to relax .
Fascia are connective tissue skins that cover all of your muscles and organs, and they also separate the individual structures within your body and connect them to each other. Your fascia tissue runs through your entire body and gives it shape, stability and flexibility.
In addition, your cells are supplied with nutrients by the facial tissue. However, all of this no longer works properly if they are glued, hardened or injured.In the event of impairment of the fascia tissue, a wide variety of pain can occur throughout the body .
The neck, shoulders, back and abdomen are often affected. Painful joints or diffuse pain that travels all over the body can also be a symptom of damaged fasciae.
How can you train fascia?
Your fascia may shorten and harden, among other things due to psychological stress, surgery, poor posture or lack of exercise . In these cases, your body converts the elastic elastin components into collagens that are hardly stretchable. This increases the basic tone within your body, you could also say “the tension increases” and the fascia become rigid and immobile. This reduces the freedom of movement for your muscles and joints, which often leads to pain.
You can do a lot to counteract this. For example, special fascia rollers are a tried and tested tool for mobilizing the fascia. These rollers work through targeted pressure with the aim of releasing tension and sticking. By mobilizing with a roller, the hyaloron located between the fibers is distributed and the metabolism within the structures is stimulated. The blood circulation is increased and the muscles and connective tissue become more elastic. This should improve your mobility and your ability to regenerate.
Fascia training through stretching and fascia yoga
In addition to treatment with a fascia roller, a lot can be achieved with targeted fascia training. By stretching , you can have a major impact on the health of your fascia. An effective training should ideally always consist of soft, flowing and dynamic stretching exercises , so a training method such as yoga is ideal for this. Regular practice replaces glued collagen fibers with new elastic ones. And stay tuned! It is so that your fascia tissue changes only slowly, but then permanently. And just as it does a fascia roll manually, you can do the various exercises and movements in fascia yoga improve the blood circulation and thereby the oxygen and nutrient supply of your fascia.
Effects and benefits of fascia yoga
Compared to conventional forms of yoga, fascia yoga includes different movements and posture patterns. On the one hand it is very dynamic and on the other hand it involves exercises in which positions are held for a very long time , in particular to address the long fascia pathways and connections in your body.
Your body should engage in the various positions without muscle tension. Fascia love to be stretched far apart and stretched in all directions. They are very elastic and are particularly well addressed by springy, swinging and seesawing movements.
Fascia yoga is ideal for maintaining or restoring your elasticity and suppleness. The various exercises not only affect the superficial fascia but also address the underlying connective tissue. In this way, deep-seated tension, gluing and matting can be released. In addition, this special yoga style improves your flexibility and posture. Another effect of fascia yoga is that through regular mobilization, your fascia is ultimately able to transfer the strength of your muscles to your movements more effectively. Regular training will make you feel more energized, flexible and stretchable over time. Regular training can also relieve existing pain.
Is fascia yoga an alternative to the fascia roller?
Fascia Yoga always has the goal of strengthening your muscles in parallel with the treatment of your fascia. When training with the foam roller, some muscles also have to work quite hard to hold the perfect position to work on some fascia regions. Fascia yoga is more targeted here.
It is controversial whether the deep fascia structures can actually be processed effectively enough with fascia rollers. In fascia yoga, deep-lying fasciae are stretched and made supple.
Both fascia yoga and fascia rollers are highly recommended as a supplement to your training to make your fascia more supple and to improve the fluid movement within your fascia.
Fascia yoga exercises – 5 exercises for smooth fascia
Fascia Yoga Exercise 1 – Sitting Prevention
Fascia stretching in the seated forward bend Take a seated forward bend and try alternately to push the right and the left foot further forward. Now start pulling your arms opposite to your legs. Rock out and stretch yourself in all directions and let your movements get bigger and bigger, test all directions of movement of your spine.
Fascia yoga exercise 2 – pigeon with rotation
Turning in the pigeon
Put your right leg forward at a 45 ° angle and stretch your left leg out backwards. Now put your upper body forward and stretch your left arm forward. Now slide your right arm under your left, so that your torso turns to the left. Place your right shoulder relaxed on the mat and relax in this position.
Fascia Yoga Exercise 3 – Mermaid
In the mermaid the sides of the body are long.
Place both legs at an angle and tilt your upper body to the same side. Now pull your side out with your left arm. Make sure that your shoulders remain relaxed and try to rock your upper body slightly to the side.
Fascia yoga exercise 4 – little warrior
Open your heart and hip in the little warrior
Take a deep lunge, standing with your right foot in front. Place your left leg stretched back on your mat as long as possible. Now lift your left arm and chest up so that your entire front is stretched out. Try to lower your hips forward so that your hip bones and breastbones are as far apart as possible.
Fascia Yoga Exercise 5 – Standing Prevention
Unhook the standing forward bending
Lasse relaxed face your upper body hang where you stand in to countenance fallen below. Let your head hang loosely too and start gently and gently rocking your torso to your legs. Let the seesaw become a swing from one leg to the other. Feel how your connective tissue stretches, how tension releases and you become more and more relaxed.
The following video offers you more exercises under optimal guidance. The unit shown is also ideal for newcomers and is a great support for your training at home!
Healthy, smooth fasciae ensure more fitness, good posture and a firm figure. In addition, regular training can relieve pain in the musculoskeletal system and increase your overall mobility.
All of these factors have a direct impact on your well-being. In addition, well-groomed fasciae can improve your athletic performance. Regular fascia training is worthwhile in any case for a variety of reasons!