Stretching Yoga Asanas for your Fascial Tissue

Stretching Yoga Asanas for your Fascial Tissue

By Amrita Lohia,

Amrita Lohia the Yog Sadhak!, Ashtang Yog Trainer, Hath Yog Trainer, Therapy Yog Trainer, Diploma holder in Yog

Personal Trainer From K11 Academy of fitness sciences.

Stability Ball trainer. Pillates level one trainer.


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4 Years of experience of working with Top Fitness Brands of Delhi and have taken more than 300+ corporate Yog sessions with Top Indian & international MNCs

A reputed Part of K11 Academy of Fitness sciences, Brand ambassador for BIGG NUTRITION and Indian supplement brand.

Featured in: APN news and Anjan TV. Proud Mother of two hyper active Girls 9yrs and 5Yrs.

Fascia is a big player in the movement and posture and where you feel pain is coming from is a totally different area if you consider how fascia has a wide impact of movement. Let’s see how Anterior/ Posterior/ Lateral/ Spiral/ Arm Line can be stretched in parts through YOGA ASANAS.

Fascia surrounds our entire body connecting one system to the next like a big plastic bag. Fascia is considered the organ of shape and depending on how we move, stand, walk and breathe will determine the shape of our fascia e.g. bad posture, exercise habits etc. Fascia is a big player in the movement and posture and where you feel pain is coming from is a totally different area if you consider how fascia has a wide impact of movement.

Fascia is a Latin word meaning bandage, a type of connective tissue in the body. It is everywhere, like ivy on old buildings. One of the most important things to understand about fascia is that all fascia throughout the body is continuous. Anyone who has worn stockings or any other tight-fitting garment knows what it is like to have that garment become twisted out of its proper position; it is unpleasant and nagging sort of feeling. When you have fascial distortions, it can cause poor blood flow, weaker nerve impulses, limited flexibility and range of motion and a host of other physical ailments.

Once you have understood how fascia covers our body, covering, protecting and separating various muscle groups and organs, it is very important to stretch them to keep them agile and supple. Let’s see how Anterior/ Posterior/ Lateral/ Spiral/ Arm Line can be stretched in parts through YOGA ASANAS.   

TAADASAN

Stand straight with your legs hip distance wide take your hands over your head and stretch your body in an upward direction with a good inhale.

This simple ASAN will help you in realigning your Vertebras and releasing stress from them. Taadasan removes stress from the spine, improves shoulder mobility, improves core stability, improves lung capacity and releases stiffness from the body.

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HASTOUTTAN ASAN

Keeping the legs hip distance wide, inhale take your hand up over your head, stretch and bend backwards as per your body allows you.

This ASAN will stretch the Anterior Chain of the body releasing the tension from the frontal body.

PAADHASTH ASAN

After Hastouttan Asan as you exhale take your hand down stretching the body forward and then taking it down toward the feet releasing all the stress and tension from the Posterior chain of the body.

KATICHAKKRA ASAN

Stand straight with a bit wide stance between your legs and keeping your hands front and twist from the upper body keeping the lower body firm with the minimum movement in the waist. This simple asan practice will release all the tension from around the lower spine

SARAL TRIKON ASAN

Take one hand up, stretch the body in an upward direction as you inhale then as you exhale bend towards the opposite side of the hand which is up. Be in the ASAN for a couple for breaths as the body allows and release gently. Repeat from both sides.

This ASAN will release the stress and tension from Lateral sides of the body.

SAMKON ASAN

Keeping the feet wide apart almost double the shoulder distance, as you exhale bring your hands down in the center of your feet and then inhale take one hand toward the sky, as you exhale bring the hand down and take the other hand up as u inhale again, repeat a couple of times and feel the distressing happening.

PARIVRATPRASARIT PADUTTAN ASAN

Once you finish the Samkon Asan variation the next step is doing the same flow with touching the alternate toes with opposite hand. Repeat for a couple times.

This will release complete tension from around the lower back and waist area.

MARJARI ASAN or CAT ‘N’ COW POSE

Get down on your knees and palms, inhale stretch your neck up and your pushing Pelvic away in Anterior Tilt, as you exhale bring your neck down gazing at -pelvic and bring your Pelvic inwards in a Posterior Tilt. Repeat the same for at least 7-9 breaths. Now, feel your spine more supplied and relaxed.