In Myo-Yin Yoga we combine self-myofascial release (self-MFR) with Yin Yoga. Certain tools such as balls, blocks or even a rolled-up blanket can be used compress or roll areas of the body. This is often felt as instant release and works on our myofascia (= muscles and fascia).
Compression or rolling of tissues can boost hydration and circulation, which helps to maintain healthy gliding of myofascial layers.
Releasing some stiffness and accumulated tension from our myofascia can complement and deepen our Yin Yoga practice.
Learn about the concepts of self-myofascial release and use some tennis balls to roll & release tension from your hips!
Get this free guide + short practice video
Because it is not only healthy for our tissues to get massaged, it also feels really good!
I use myofascial release balls from RAD but you can also use tennis balls. Please be careful when placing the balls and leaning your weight into them, we don’t roll on bones, nerves or inflamed or bruised tissues!
MyoYin sequence for feet (and lower legs):
1. Feet - our connection to the ground
A lot of Yin & Yang channels originate or end in our feet. Attuning to our feet can help us feel grounded and connected to the earth we are standing on. Our sense of balance goes in hand with proper foot placement.
The plantar fascia on the underside of the foot is connected with the myofascial line of the back body, so massaging it also benefits the tissues in the back of the legs like Achilles tendon, calf muscle and even further up the hamstrings.
Place massage/tennis ball under the arch of your right foot (middle of sole, both length wise and width wise), lean some weight into this. Now placing the ball a bit further underneath ball of the foot, keep your right heel on the to anchor you. Like a windscreen wiper, move the front of the foot from left to right and back whilst applying a bit of pressure. Then roll the ball along the full length of the arch, from ball to heel, looking for tender spots. You can increase and decrease pressure as you wish.
Now place the ball of the foot to the floor and the massage/tennis ball towards the back of the sole, in front of the heel. Apply some pressure or tiny windscreen wiper movement.
Release and find a forward fold (Uttanasana/dangling). Feel into the backs of the legs- does the right side feel different to the left?
Repeat this for the left foot. Take your time and when you are finished, find a forward fold (Uttanasana/dangling) again.
Notice the feeling of cohesiveness in the backs of the legs compared to the beginning.
2. Calves: use 2 balls in a bag
A lot of my students report on tight calves and ask how to release tension in the calves. Since the calves are connected to the Achilles tendon which can in turn cause tension around ankle and feet, we include rolling calves.
Releasing some tension can help to relieve foot pain (such as plantar fasciitis), it also helps reduce knee pain and stiffness in general.
Place two massage/tennis balls in a little bag or sock and tie it. This pack goes onto a block and your calf on top of it. Start in the middle: both length wise and width wise. You might want to lift the hips off the floor and gently roll along the calf.
Then cross your other leg over the right leg to increase the pressure onto the balls. Point and flex the right foot, maybe a couple of circles. Also, here you can roll or change position of the balls. Do both sides/legs.
Release this and slowly make your way up to hands and knees.
From here find a toe squat, allowing as much weight to move back towards the heels as feels comfortable.
3. Front of shin: use 2 balls
Along the shin bone in the front we can have some tender spots that can interfere with proper foot lift and placement during walking. And it feels great to roll the Tibialis anterior!
Same set up as before, this time you turn around and place the shin into the grove between the massage/tennis balls. Rolling along the length of the shin, applying as much pressure as you like:
To finish take a Yin pose you feel like at this stage. I choose Butterfly (Badda Konasana) today.
Allow for some time to rebound- let the tissues re-align before you continue your day.
X Simone