Staying Flexible and Reducing Pain with Yin Yoga and Myofascial Release

Staying Flexible and Reducing Pain with Yin Yoga and Myofascial Release

AUTHOR: Lulu Picart

Whether you’re an athlete, homemaker, or a worker-on-the-go, you may experience tightness and soreness throughout your body. It can take you by surprise while getting out of bed in the morning, bending down to pick up your kid, or the day after some lawn work.

Most people are familiar with caring for their muscles and joints, but the source of your pain may be in your fascia, which is often neglected.

What is fascia?

“Fascia” refers to the strong connective system of tissues that encapsulates and supports every structure in the body. This web lives between and around your muscles, nerves, joints, ligaments, tendons, organs, and bones. When fascia is healthy, it’s flexible and hydrated; however, when inflamed or injured, the fascia can become hyper-irritated and inelastic, resulting in pain and tightness.

Myofascial release and yin yoga are two separate approaches that can stretch and release tension in the fascia. Practiced independently, they each can help improve flexibility and help break up muscle knots. Together, they benefit each other.

What is myofascial release?

Myofascial release (MFR) is a hands-on massage technique. While fascia can be manipulated and stretched on your own, a therapist trained in MFR can expertly locate pockets of rigidity and tightness. They will supply gentle, sustained pressure and to stretch and flex the fascia and release fascial restrictions (tight knots). For migraines, MFR can be focused on trigger points in the shoulders, neck and head, but because the fascia connects systems throughout your body, it can require attention elsewhere. Because the effects of a fascia restriction can be felt in seemingly unrelated ares of the body, treatment often involves discussing and exploring historical trauma and injuries.

What is yin yoga? 

Yin yoga is a slow-paced, passive, meditative practice where postures are held for long periods of time in order to fully relax the muscles and reach the fascia. Through breathing techniques, stillness, and patience, poses are held for up to five minutes — or more.

Yin yoga is much slower and less dynamic than other forms of yoga (“yang yoga”). While yin yoga is a simple practice, it requires focus, energy, and patience. It’s passive, but not lazy. The long poses can be challenging both physically and mentally, but the intentional and meditative nature of the practice can also be very rewarding.

Who can benefit from fascia release?

Focusing on fascia, through undergoing myofascial release or practicing yin yoga, can help many people, including those with:

• inflammation
• compressed nerves (including bulging discs)
• repetitive stress injuries (like carpal tunnel syndrome)
• headaches and migraines, and
• physical and emotional trauma.

 

Incorporating MFR and yin yoga into your wellness routine can help release tension  throughout your body.

Both MFR and yin yoga work to repair the fascia and keep the fascia healthy, which is essential for whole body health.

Yin yoga is easy to add into your wellness routine. Most yoga studios have at least one yin class a week. You can also find excellent instruction and virtual studios online on YouTube for easy home practice.

If you’re attending a yin yoga class for a first time, expect a meditative, relaxing atmosphere. The instructor may adjust you throughout the class. Wear comfortable clothes that let you move well. Most studios supply mats or offer rentals if you don’t have your own. If you have yoga blocks or bolsters, they can be helpful, but a throw pillow or thick towel can also help support some of the poses. Finally, don’t forget your water — you may not work up much of a sweat practicing yin yoga, but you’ll want to hydrate on the way home and throughout the rest of the day.

Myofascial release can directly relieve muscle tightness and pain, promote relaxation, boost circulation, and increase oxygen flow, making it an effective treatment and preventative measure for people with chronic migraines. You can target some trigger points on your own, especially with the use of props like therapy balls and foam rollers, but the best method is by seeing an MFR practitioner for a series of sessions.

For more information on how myofascial release can help you heal your body, listen to “Free Your Body From Past Trauma with Myofascial Release,” from The Healing Heroes Podcast, featuring special guest and expert MFR instructor Karen Remele. Karen's journey began as a modern jazz dancer and instructor until a horrific motorcycle accident changed the course of her life. She is now dedicated to helping others live pain-free existences and educating on the benefits of myofascial release. Karen is both a licensed physical therapist assistant and a licensed massage therapist. Ultimately, she became a student and expert instructor of the John. F Barnes MFR therapy, which she has now practiced for over 25 years.