Myofascial Release Yoga: Unlock Tension and Improve Flexibility

myofascial release yoga

🎶 The knee bone’s connected to the thigh bone…the thigh bone’s connected to the hip bone…🎶

Remember high school anatomy talking about all of the separate bones, muscles, and organs in the body? This can be helpful for educational purposes but it’s not actually how the body exists in reality. It’s like looking at a flat paper map of the world. We know the world is not flat, but it still helps us navigate it.

In reality, all aspects of the internal body exist within a beautiful web of connective tissue called the fascia. But what is fascia in the body and what’s that got to do with yoga?

What Is Fascia?

Fascia is a connective tissue that surrounds and supports muscles, organs, and other structures throughout the body. It is a continuous web of fibrous tissue, mostly collagen fibers, that helps maintain structural integrity, allows for movement, and plays a crucial role in transmitting force and energy within the body. Science has actually proposed that this amazing connective tissue may be the largest sensory organ in the human body.

Fascia is more than just a physical structure; it is a vital component of overall health and well-being. Healthy fascia contributes to fluid movement and flexibility, while restricted or tight fascia can lead to chronic pain,, stiffness, and reduced mobility. This affects you not only physically but emotionally as well.

By understanding and caring for fascia through practices like yoga, stretching, and hydration, you can enhance your physical and mental well-being. You can promote a greater sense of balance and harmony in the entire body.

What Is Myofascial Release?

Myofascial release is a therapeutic technique that involves applying gentle, sustained pressure to the myofascial tissues. This works to relieve pain, improve mobility, and release tension in the muscles and fascia. Myofascial release techniques target restrictions and scar tissue, or adhesions, within the fascia. These restrictions can occur due to injury, stress, poor posture, trauma(emotional or physical), and habitual bracing patterns. Myofascial release techniques not only release these fascial constrictions, they help to restore normal movement and function.

Myofascial release is a powerful tool for self-care and holistic healing. It not only alleviates physical discomfort but also addresses the underlying tension stored in the body’s connective and soft tissues. Meaning the mental/emotional aspects that could be contributing to tightness too. When you work with these deeper tissues you promote emotional release and relaxation.

How To Release Fascia

When working with your fascial network the most important thing is to have patience. Be gentle and give yourself grace, everything is not going to change overnight. Now, with that said, some self myofascial release techniques include:

  • Self massage: With your hands or an at home massager, this moves fascia and releases tension.
  • Foam rolling: Foam rollers provide another form of massage and allow you to release tension in those larger muscle groups. Just roll or hold until you feel a sense of ease.
  • Movement: Your fascia loves to move, so any movement practices are great to soften the connective tissue, especially spontaneous movement like dance.
  • Traction: Creating traction along the body gently pulls the fascia and allows for release and and increase in blood flow.

There are also a lot of different myofascial release tools that you can use at home to help release trigger points and adhesions. I go over this in GREAT detail in my 200 Hour YTT.

Who Is Myofascial Release For?

If you have a body then you can benefit from working with your fascia. From a rounded upper back due to sitting at a desk all day to a sports injury, fascial release can benefit every person.

IMPORTANT NOTE: You should only do self myofascial release at home if you feel safe and comfortable to do them. You should not feel pain when doing this. Make sure to consult your doctor before adding any new practices into your routine and if you have a more severe or chronic condition or chronic pain consult with a licensed physical therapist.

What Does Myofascial Release Feel Like?

Myofascial release typically feels like a deep, gradual pressure that can range from mild discomfort to a sense of relief as the tension in the muscles and fascia begins to release. The sensation often shifts from tightness or resistance to a feeling of relaxation and increased mobility as the muscle tissue and fascia softens.

Here are some concrete examples of what myofascial release might feel like:

  • Mild Discomfort: Initially, you may feel a dull ache or discomfort as the pressure is applied to tight or knotted areas.
  • Gradual Release: Over time, the discomfort lessens, and you may notice a slow release of tension, often accompanied by a softening of the tissue. I imagine it like butter melting in a pan. It’s such a relief.
  • Increased Warmth: As blood flow improves, the area being treated might feel warmer.
  • Enhanced Mobility: After the release, you might experience an increased range of motion and a sense of lightness in the affected area. It may feel like you have more space in the area.
  • Emotional Release: Some people may experience an emotional response, such as a feeling of relief or even a release of pent-up emotions, as the tension dissipates.

You may experience all of these sensations or none of them, and that’s okay. It doesn’t mean it’s not working. Remember to have patience and trust the process.

Yoga And Myofascial Release

Yoga can be an effective tool for healthy fascia, as it combines mindful movement, stretching, and breathwork that will target and release tension in the fascia. By holding poses and focusing on slow, deliberate movements, yoga gently stretches the fascia. This improves flexibility, reducing pain, and promoting overall muscular balance.

You can also adjust your yoga practice to be even more soothing for your fascia. Take my fascial fitness course in the Uplifted membership to find out exactly how.

Key Benefits of Yoga for Myofascial Release:

Yoga and myofascial release practices are a great compliment to each other. The benefits of using your yoga practice for myofascial release include:

  • Stretching and Elongation: Yoga poses like Forward Folds, Pigeon Pose, and Downward Facing Dog pose target specific muscle groups, gently elongating the fascia and releasing built-up tension. This helps break up adhesions within the fascia, improving circulation and mobility.
  • Mindful Movement: The slow, intentional movements in yoga encourage awareness of the body’s internal sensations. This makes it easier for you to identify and release areas of tightness or restriction in the fascia. This connection between mind and body is really important for effective myofascial release.
  • Breathwork (Pranayama): Deep, controlled breathing in yoga helps to relax the nervous system, reducing overall muscle tension and allowing the fascia to soften. You need to feel safe and comfortable in your body in order for the fascia and muscles to soften. This is why the relaxation response is vital for achieving a deep myofascial release. Pranayama has been known to activate the parasympathetic nervous system.
  • Holistic Approach: Yoga’s holistic approach to movement, flexibility, and mental focus provides a balanced way to address fascial health. Regular practice helps maintain the elasticity and hydration of fascia, preventing the development of pain or restrictions.

Did you know, research has shown that practices like yoga, those that involve stretching and sustained poses, can have a direct effect on the fascial system. A study published in the Journal of Bodywork and Movement Therapies found that slow, sustained stretching, such as that practiced in yoga, can help remodel the connective tissue, leading to improved mobility and pain relief .

It’s not just about the physical release either. Studies have also shown that myofascial release can lead to the release of negative emotional patterns. Thus, relieving things like anxiety and depression. This is why incorporating yoga into a routine for myofascial release supports both physical, mental and emotional well-being, offering a comprehensive approach to health and wellness.

Types Of Yoga For Fascia Release

All yoga is great for your fascia. But there are certain types of yoga that are particularly effective for deep fascial release. This is due to their focus on deep stretching, mindful movement, and sustained poses. Here are some the best types:

  • Yin Yoga: Yin yoga involves using your own body weight to hold poses for several minutes, allowing the fascia to stretch deeply and release tension gradually.
  • Restorative Yoga: Uses props to support the body in passive poses, promoting deep relaxation and gentle fascial release without strain.
  • Hatha Yoga: Emphasizes slow, deliberate movements and extended holds, which help to gradually elongate the fascia and improve flexibility.
  • Vinyasa Yoga: Incorporates fluid, dynamic movements that warm up the body, making the fascia more pliable and easier to release during deep stretches.

Whether you’re a yoga teacher or a lifelong yoga practitioner you already know these styles combine sustained stretches, mindful breathing, and focused movements. This allows the fascia to soften and individual muscle fibers relax. This is why they work well for fascial release and promote overall muscular and connective tissue health.

Myofascial Release Yoga Poses

While all yoga poses will help to maintain healthy fascia, some may be more helpful than others when trying to smooth out myofascial thickness or trigger points. You can use passive poses to create sustained pressure on the fascia or more active poses to get the muscle fibers in the fascia moving in new ways.

Passive Poses for Myofascial Release

Myofascial release can be effectively targeted through specific yoga poses that focus on deep stretching and uninterrupted pressure. Here are the best passive yoga poses for myofascial release:

  • Pigeon Pose: Stretches the hips deeply, releasing tension in the glutes and hip flexors – which is where a lot of us hold the majority of our tension.
  • Child’s Pose: Gently stretches the lower back, hips, and shoulders, helping to release fascia in these areas.
  • Reclined Spinal Twist: Targets the spine and the muscles along the back, promoting release in the fascia surrounding the spinal column.
  • Supine Butterfly Pose: Opens the hips and groin, releasing tension in the inner thighs and pelvic area.
  • Legs Up the Wall: Encourages relaxation in the lower back and hamstrings, facilitating gentle fascial release.

These poses work by applying continuous, gentle pressure to specific muscle groups, helping to soften and elongate the fascia, ultimately improving flexibility and reducing pain.

Active Poses for Myofascial Release

The previous poses were more passive yoga poses. But your fascia also loves movement!! More active poses for healthy fascia include:

  • Cat/cow: Gently releases tension through the whole body and moves the body in non-habitual ways – which your fascia loves.
  • Downward Facing Dog: Creates traction along the back side of the body, helping to lengthen and hydrate the fascia in the back of the legs and low back.
  • Extended Side Angle: Breaks up and strengthens the fascia in the side body by opening up the and lengthening the entire side of your body, from fingers to toes.
  • Neck Rolls: These circular movements bring movement into the fascia, releasing tension in the neck and helping ease chronic headaches. 
  • Somatic Workouts: Non-linear movement rehydrates and breaks up fascial adhesions by moving the body in new, non-habitual, ways.

These poses work by getting your fascia to move in different ways and adding movement to increase hydration and blood flow.  Whether you’re feeling energized and looking for something to get your body moving, or sluggish and like you need a rest, there is a way to nurture your fascia.

Closing Thoughts

Whether working with your deep fascia or superficial fascia, incorporating myofascial release into your practice not only leads to improved flexibility and reduced pain. It leads you to a deeper connection between your body and mind.

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