A while ago I took a Myo-Yin Workshop in Berlin, using tennis balls to release tension from certain areas of the body before sinking into deeply restful Yin poses. This combination felt so amazing- I was hooked and had to explore this further. After a thorough myofascial release training and the exploration of different MFR techniques I gained a good understanding of the fairly young research behind it.
This mindful approach beautifully works the myofascial system (myo= muscles + fascia = connective tissue) and can be felt as instant release - if you haven’t tried it yet, practice with me in a short video below. But now let’s talk about MFR and why it beautifully complements Yin Yoga!
Understanding myofascial release
Myofascial release (MFR) is a form of soft tissue manipulation, a way to work on your myofascia (= myo= muscles + fascia = connective tissue).
When we do this ourselves, we can use balls, foam rollers or blocks (all coming in different shapes/ textures) and the technique is called self-MFR, as opposed to receiving a deep tissue massage for example. With the described tools we can compress, roll or sheer the tissues, which is aiming to improve circulation, tissue hydration and may reduce adhesions.
Since you are in control of the pressure and placement of your props and can tailor the practice to your needs. Go slow, notice the composition of the tissues and play with intensity.
This focus nicely complements a Yin Yoga practice, that also has beneficial effects on the myofascia, in particular the connective tissue.
Here is an example of using a Yoga block to release tension from the back of the neck, the sub-occipital region:
Yoga block underneath the sub occipital region of the head. Slight tilt of the chin down, roll head from side to side.
What is fascia?
Fascia is one component of our connective tissue, an interconnected system that surrounds and connects all our body’s structures including muscles, bones, organs, nerves and blood vessels. It basically serves as intelligent scaffolding for our body. We find superficial fascia underneath our skin, deep layers of fascia and visceral fascia - if you wish to learn more about this I can recommend research around Dr. Robert Schleip who is very active in fascia research.
Our muscles are encased in fascia, and when hydrated and healthy, fascia facilitates efficient and smooth movement. Muscles and muscle groups can glide and slide over and past each other.
When adhesions occur in our fascia, the tissues are unable to glide past each other, range of motion and muscle movement is limited. This is when we feel stiff. Reasons can be dehydration of our connective tissue, ageing or limited movement amongst others.
Yin Yoga complements self-MFR
In Yin Yoga, a functional style of Yoga with slow movements and static stretches, we intentionally ‘work’ the connective tissues, helping with hydration of the fascia within or surrounding our muscles.
Scientists have shown that long holds, around 1-2 minutes achieve a healthy re-hydration once you move out of your stretch, often called the ‘sponge effect’. The tissues are ‘wrung out’ during the stretch, once moving out of it, fluids are pulled back in.
Since we have more time in a Yin class and ‘work’ on releasing tension, putting in some self-MFR tools such as rolling or a simple compression over a Yoga block can be a great complement. We can use self-MFR at various timepoints, at the beginning of class to prepare the myofascia for later Yin stretches, or during the Yin class.
Release head/neck tension with Myo-Yin Yoga
In this short video I am rolling two areas of the head: temples and around the joint of the jaw before moving into a neck stretch and some head rolls. Be gentle and only practice if it is safe for you to do so. Myo-Yin Yoga is an exploration, we listen and feel into our physical tissues.
If you don’t have myofascial balls, substitute with tennis balls - might be softer and more enjoyable for this fascial rolling.
Note: this video is fast forward - for a full practice with explanation check out my Myo-Yin Masterclass.
If you find this practice interesting, download my free guide + video to learn more about the fascinating world of Myo-Yin Yoga.
Also, keep an eye on my Myo-Yin Masterclass that will be online soon!
I hope you can experience the profound benefit of merging self-myofascial release with Yin Yoga to improve your wellbeing, hydration of your tissues and the effect of deep relaxation. Check out another video on this topic here.
Be well and roll on :-)
Simone x