Fascia has become a very fashionable buzz word in the Yoga world. I find fascia truly fascinating and have spend some time researching and learning about it in my myofascial rerelease training, and would like to provide my point of view on fascia here in relation to Yin Yoga.
Fascia is a component of our connective tissue and plays multiple important roles in supporting our ability to move feely and to sense both internal and external conditions. It connects and separates tissues and allows for cushioning, isolation and much more.
Research on this tissue is fairly young but emerging and more interesting facts come to the surface that can be relevant for our Yin Yoga practice.
do we only stimulate fascia in Yin Yoga?
The functional style of Yin Yoga is using long held stretches with less muscular effort to direct the stress or the load into the connective tissue. This is what is taught in a lot of Yoga places, but when we look at the structure of fascia, its interconnectedness with muscle fibres, it makes me wonder if we can really isolate what we stretch in our Yin poses.
A stretch will also affect the muscles encased by connective tissue to a certain extent, as well as the joint structures.
Myo-fascia is the term used for both muscles and fascia.
Tom Myers work has brought attention to the functional lines in the body that help our anatomy to conduct movement using interconnected muscle and fascial lines (for example the ‘back line’, ‘front line’ etc.). This myofascial ‘anatomy of connection’ is found throughout the body and plays a role in posture and movement [1].
This offers a more connective and inclusive approach when it comes to targeting certain areas in the body through long held Yin poses.
Nevertheless fascia remains an interesting and newly researched topic, so let’s look at fascia a little closer!
Some interesting facts on fascia
Bad posture, repetitive unhealthy movement and ageing negatively influence our connective tissue. Without the right stimulus or too little movement, fascia loses its fluidity and can tighten around muscles, limiting mobility and range of movement.
Hydration is key for fascial health, to keep it supple and enable smooth movement. Research states that long and less intense stretches (such as we practice in Yin Yoga) benefit the hydration of these tissues.
Since Fascia is a highly sensible tissue with similar innervation to our skin, dehydrated or crinkled fascia might cause the feeling of stiffness, tightness or even pain in the body [2].
Not moving enough and in various ways builds up some ‘fuzz’, almost like spiderwebs building up when you don’t clean along. The longer we sit motionless with that fuzz, it becomes stronger and shapes our posture. Have you heard the Fuzz Speech by Dr Gill Hedley?
When we hear the term release ‘muscular effort’ in a Yin Yoga class, we can use this cue to loosen the grip, to allow ourselves to sink into a certain shape - no need to hold it using our muscles.
Research studies looking at connective tissue have found, that the slow and melting movements in a Yin practice are sensed by specific receptors in the connective tissue (called mechanoreceptors).
These can activate the parasympathetic nervous system, inducing the rest and digest response. This soothing effect of Yin Yoga can be described as a neurophysiological effect.
This is why the Yin practice can feel so relaxing, we are not just creating space in the bodily tissues but also in the mind.
In summary, fascia is a component of our connective tissue that benefits from staying hydrated, is highly sensitive and hosts specific receptors that upon long held stretches can induce the relaxation response.
In its connection with muscles of our bodies it helps us with our posture, in conducting movement and enjoying our Yin Yoga practice ;-)
Let me know what you think about fascia and Yin Yoga!
Best, Simone