fascial-release

Discover the benefits of Fascia Fitness

Even just a few minutes of fascial- release work can have a profound effect on your yoga practice and overall well-being. Learn how to target common trouble spots with a simple lower body routine inside this months issue of Yoga Journal.  Here’s a quick routine to get you going.

 TO HELP YOU FEEL THE EFFECTS of self-myofascial release (SMFR) and identify trouble spots, the following practice targets one side of your body at a time. For example, you will often do a pose on the right side, followed by SMFR exercises on that side, and practice the pose again. After you are done on the right, notice any differences in range of motion, comfort, and overall ease when you repeat the pose. Then move on to the other side.

You’ll need a small, firm ball like a tennis or cricket ball here, or better still, and a foam roller. You can get them here

 Ardha Bhekasana

foam roller

Half Frog Pose

Lie face down on your mat. Bring your elbows beneath your shoulders, and prop yourself up on your forearms. Bend your right knee, and reach your right hand for the top of your right foot as you position your left hand to the right of your mat. Use a strap to lasso your foot if it is out of arm’s reach. Draw your heel in as close to your right buttock as possible without forcing it. Notice the stretch’s natural endpoint and any sensations of tightness across the front of your right knee or thigh. Contract your buttocks to press your pelvis into the mat, and notice if the front of your right hip feels tight. Release your foot and lie back down on your mat.

 foam roller 2

 

Full story in the August 2018 issue of Australian Yoga Journal available at your local newsagent or www.yogajournal.com.au/subscribe