Fascia and Yoga

Fascia, a network of connective tissue that spans your entire body, envelops and compartmentalises each internal body part—muscles, organs, bones, nerves, and blood vessels. It maintains structural integrity, allowing smooth movement between structures during activity. Fascia offers support and protection, playing a role in every movement and injury you experience. When healthy, fascia is pliable, facilitating unrestricted movement.

Body fascia is made up of elastic fibres, collagen fibres which provides our support and strength and a ground substance which has a gelatinous, fluid texture.

Hyaluronan, found between these layers, facilitates smooth movement and interaction. Hyaluronan (HA) is a critical component of the extracellular matrix that regulates normal structural integrity and development, also regulates tissue responses during injury, repair, and regeneration. When the HA dries up, your body fascia can build up around muscles, make it harder to move or create uncomfortable knots. These dried-out areas, known as fascia adhesions, can develop due to factors such as a sedentary lifestyle, repetitive activities, injury or surgery. If left untreated, fascial pain can intensify, resulting in sensitive muscle knots called trigger points.

Body fascia is arranged in lines also known as fascia lines, myofascial meridians or myofascial chains. They are interconnected pathways of fascia that run throughout the body. These lines are not distinct anatomical structures but rather functional connections between different regions of fascia. They provide support, transmit force, and facilitate movement coordination.

Dysfunction or restrictions in one part of a fascia line can affect movement and posture in other areas, highlighting the importance of addressing the body as a whole in movement practices and therapeutic interventions.

Some of the most commonly discussed fascia lines include:

Superficial Front Line: This line runs along the front of the body, from the feet to the head, encompassing muscles like the anterior tibialis, rectus abdominis, and sternocleidomastoid. It is involved in activities such as standing, walking, and bending forward.

Superficial Back Line: Running along the posterior aspect of the body, from the feet to the head, this line includes muscles like the plantar fascia, hamstrings, erector spinae, and occipitalis. It plays a role in activities such as standing upright, walking, and extending the body.

Lateral Line: This line travels along the lateral aspect of the body, connecting structures like the IT band, tensor fasciae latae, and lateral calf muscles. It contributes to movements such as side bending, walking, and running.

Spiral Line: The spiral line wraps around the body in a spiral pattern, incorporating muscles like the external obliques, serratus anterior, and muscles of the inner thigh. It helps to stabilise and rotate the body during movements like twisting and spiralling.

Deep Front Line: This line runs deep within the body, connecting structures like the psoas major, diaphragm, and deep neck muscles. It plays a crucial role in maintaining postural stability and supporting the organs. It also synchronises the rhythm of our walk with the rhythm of our breathing.

Since regular stretching keeps the fascia flexible, this is the reason why yoga is so good for your body. The deep stretches in Yoga, especially Yin Yoga, can help to loosen up your fascia as well as your muscle tissue. In addition, the emphasis on the breathing and the movement coordination has a great positive effect on the deep front line and all the fascia lines in general.

Other practices can be effective at releasing muscles tension and fascial adhesions such as heat therapy (thanks to the heat analgesic effect), cold/ice therapy (lessen pain and Inflammation) and fascia blasting with a wand-like tool applied with pressure directly onto the skin.

Massage therapy like myofascial release therapy (performed by a trained therapist) and Acupuncture are very effective to target specific trigger points.

Self massage by using a foam roller or a tennis ball is a great alternative to do at home. Trust me you will feel when you it the sweet spot!  Breathe into it.

Make sure you are drinking enough water to support the lymphatic system in removing toxins, wastes, and debris from the body, especially after practices like stretching and massage. Drinking clean, mineralised, and energised water is essential for supporting the lymphatic system's detoxification process.