Unlocking deep Relaxation with Myo-Yin Yoga
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 love to use these tools in my Yin Yoga classes and at home.
This mindful approach beautifully works the myofascial system (myo= muscles + fascia = connective tissue) and can be felt as instant release. Have you tried some myofascial realease?
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 (in different shapes/ textures) and the technique is called self-MFR, as opposed to receiving a deep tissue massage from a massage therapist for example. With the described tools we compress, roll or sheer the tissues, aiming to improve circulation and hydration of tissues and the reduction of adhesions (velcro-like tissue structures). Due to fascia encasing all muscles, organs, vessels etc., this is a great way to work with this connective tissue.
I love to offer this modality in my Yoga classes, as it puts the student in control of the placement of the props and the pressure used. They need to be present, feel into their bodies and tailor the practice to their needs. This focus nicely complements a mindful Yin Yoga practice, that also has beneficial effects on myofascia.
Easy tools such as using a Yoga block to release tension from the back of the neck (the sub-occipital region) are great to incorporate into your class:
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 in combination with myofascial release
In Yin Yoga, a functional style of Yoga with slow movements and static stretches, we intentionally ‘work’ the connective tissues, helping with hydration of mostly the superficial fascia.
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.
In a Yin class we have more time to mindfully talk students through their experience, so adding 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, during the Yin class or at the end.
Release head/neck tension with Myo-Yin Yoga
Fast forward display of rolling temporal and jaw area of the head
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 - these are softer and more enjoyable for rolling the head/jaw.
Note: this video is fast forward - for a full practice with explanation watch out for my Myo-Yin Masterclass.
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, where we roll the back.
Be well and roll on :-)
Simone x