Especially we women often have to suffer with weak connective tissue. But you can do something about it with a mix of classic fascia training and yoga exercises. We’ll show you how.
For certain links in this article, BUNTE.de receives a commission from the dealer, so that we can offer you special products at unbeatable prices, for example. All mediation-relevant links are with one
icon marked. happy shopping
With fascia yoga, the connective tissue is actively trained to keep it supple and prevent problems such as tension or even pain. With a mix of classic fascia training and yoga exercises, you can do something good for your body.
Fascia is the elastic connective tissue in your body. The fibers protect the muscles and bones and run through the organs to keep everything in place.
The fascia should be elastic and moist. In case of insufficient movement, misalignment or even one-sided load, the fibers in your fascia can stick together and shorten – this can lead to tension and pain.
Therefore, effective training of your connective tissue is very important for the mobility of your body but also for its health. This can be done, for example, through fascia yoga.
What does fascia yoga mean at all
Classic fascia training usually includes stretching, jumping and the fascia roll. Combined with yoga elements, it results in a workout full of movement consisting of stretching exercises and swinging and jumping sequences.
The goal is to make the body as supple as possible and to train the fascia. It is very important in fascia yoga to listen to your own body, its limits and potential. The different exercises are therefore performed very individually. Overall, flexibility, strength and mind are trained at the same time.
Fascia yoga has this positive effect
It happens very often that individual parts of the body are insufficiently exercised or neglected. The fascia can be connected, especially if everyday life remains the same. Through fascial yoga, the connective tissue is moved, pulled apart and thus moisturized. This affects the body:
- This will make you more flexible and stable. This has a positive effect on your posture and prevents tension and joint or back pain.
- In addition, healthy connective tissue supports and protects muscle generation.
- Exercise on the fascia promotes blood circulation, which also improves your metabolic cycle.
- With stretched and long fascia, the muscles can be trained more effectively.
- You become more flexible and can better perform dynamic and spontaneous movements and jumps.
Who can practice fascia yoga?
No previous experience with fascia yoga is required. Many classic yoga exercises are also eliminated – so fear of difficult positions is unfounded. As a preventative measure, the training is suitable for everyone – even in old age.
Because many exercises are individually tailored. Fascia training is especially important for people who train their body strongly but one-sidedly – for example through weight training. This can quickly lead to tension or pain. With a flexible connective tissue, the whole physical condition can be improved.
This is what a fascia yoga class could look like
A regular yoga class lasts between 60 and 90 minutes – this also applies to fascia yoga. A typical process looks like this:
1. Introduction through breathing exercises
2. Heat and massage with foam roller
3. Earth Flow: Exercises on the floor in the yoga mat
4. Sky Flow: standing exercises
5. Final relaxation exercise
So most of the time you will be on your yoga mat and just following the instructions. Regular exercise several times a week is recommended for a positive and long-term effect.
Typical exercises for fascia yoga:
1. Opening the hips
From the four-legged stand, press your hips down and let them sink. Press the back of your feet into the ground and straighten your arms. Stretch your head back slightly with a long neck. Breathe in and out several times.
Variation: Bend one leg at hip height for a more intense stretch. Then change sides.
Heart and arm opener
From the all-four position, lower the thighs slightly, stretch the arms out and pull the sternum toward the floor. Breathe in and out several times. If necessary, increase the stretch and move your hands further forward.
3. Rear train line
For the buttocks:
Put your butt on the maxi roller, press the roller and roll slowly – always in the direction of the blood flow!
To the legs:
Place one lower leg on the maxi roller, press and rock from left to right. Also roll here slowly and in the direction of the blood return flow.
You need this equipment
In order for you to exercise well and feel comfortable, comfortable clothing is very important for yoga. For fascia yoga, it is especially recommended to have your own fascia roller with the right degree of hardness and the right size for you.
There are different rollers for different parts of the body: Balls or small rollers are suitable for small areas and maxi rollers for larger areas. You should also have a yoga mat so that you have a comfortable and non-slip surface. In some studios, there are also some on site.