Yoga BLOG

Is fascia merely a fitness trend of recent years and a sales-promoting buzzword for black rollers? Or is there more to fascia, and can it be "trained" through yoga? In this guest post from Mindmonia , you'll learn what fascia is and what functions it performs in your body. Then, we'll discuss damaged fascia and how you can positively support it with yoga. Fascia - More than connective tissue Fascia runs through your body as a three-dimensional network. It connects and stabilizes it and protects your bones, organs, and tendons. The researchers of the Fascia Research Project at the University of Ulm, led by Dr. Robert Schleip, have discovered that fascia is actively involved in our movements. Healthy fascia tissue not only protects your bones and organs, but also optimizes your movement patterns. Adherent fascia and its consequences Fascia not only helps you with your movements, but also stores your movement sequences. In addition, incorrect strain or lack of movement directly affects your fascia. The elastic tissue hardens or sticks together. When the fascia becomes hardened, it thickens. For example, if you have tension in your neck, you'll feel hardened tissue. This includes the fascia. You can't actually feel adhered fascia. Since the fascia appears matted and stuck together under a microscope, it's called adhered fascia. Damage to fascia tissue manifests itself in various places, including: Blood and lymph flow slow down Power transmission is difficult Pain occurs in different places The concept of force transfer is a new discovery in research. Healthy fascia transfers force from your muscles to your bones without loss. If the fascia is hardened between your muscles and bones, the fascia transfers force there with losses. You'll notice this through more difficult movements, increased exertion during movement, and even restricted movement. By the way, with adherent fascia, there's a domino effect. Adhesions in the fascial tissue always lead to further adhesions. When fascial tissue is damaged, the motto is: act quickly. Yoga and positive posture If you've been practicing yoga for a while, you'll know its uplifting effect . However, if you're a beginner, yoga is all about: to sharpen body awareness to breathe consciously to find the center of the body In yoga, you perform your movements consciously. You work with your breathing and alternate between tension and relaxation. Many exercises address your balance and center your body. Because yoga stabilizes your core, you also improve your posture. Your body initially straightens up during the movement. Over time, this upright posture becomes your new posture. Since your movement patterns are stored in your fascia, you can use targeted exercises to counteract bad habits. Regular training will help you notice when you're sitting crookedly or your movements aren't smooth. Yoga and the deep muscles Fascia is controlled by your autonomic nervous system, meaning it operates automatically. Fascia always acts as an intermediary. It transmits force, for example, from the muscles to the bones. Fascia alone cannot move the bones. Unlike muscles, fascia cannot be specifically trained. Balanced movements and consistent loads help your fascia remain functional. However, one-sided training or insufficient movement hinders the fascia. Yoga is ideal as fascia training due to its deep effectiveness. The superficial fascia can be loosened through fascia rolling and massage. However, deep fascia tissue can only be positively influenced through targeted movements and muscle improvement. Yoga works with your deep muscles. It gives you less visible muscles, as it doesn't serve to build muscle. In short: Yoga doesn't make your muscles bigger, but it does make them more powerful. You gain a new body awareness and, as a result, feel your body better. This is where fascia training and yoga complement each other perfectly. The slower-paced forms of yoga, in particular, delve into the deep structures of your body and improve them. Experts like Paul Grilley (co-founder of Yin Yoga) and experienced yoga teacher Sonja Zernick-Förster cite Yin Yoga as the ideal fascia yoga. This calm and largely passive version of yoga focuses on relaxation. In Yin Yoga, you work your way deeper into stretches using your breathing. By holding a pose for several minutes, Yin Yoga works on your deep muscles. The slow stretching loosens your deep connective tissue. A rounded back is a classic feature of Yin Yoga. Yin Yoga provides a counterbalance for back problems and poor posture caused by desk work. Even vigorous versions of yoga, such as power yoga, improve your fascia. Every form of yoga is a holistic workout and therefore has a positive effect on your fascia. Stretches for a supple body Stretches also play an important role in yoga. They make your body more flexible. Basically, the following applies: Everyone stretches as far as they can without pain. With time and sufficient yoga practice, your body's overall flexibility will improve. For example, after a while, you'll feel like you can go deeper into stretches without resistance. You'll feel more flexible overall. Stretching in your body involves: muscles tendons Fascia With every stretching exercise in yoga, you automatically work on the functionality of your fascia tissue. Through conscious stretching, you activate your fascia. They must actively cooperate as you progress with the stretches. Yoga strengthens your muscles and loosens your fascia through intense stretching. Over time, your fascia gains elasticity, actively counteracting stiffness and adhesions. Fascia roller - a useful addition? Those suffering from damaged fascia can use a fascia roller in addition to yoga exercises. These rollers are designed to specifically "roll out" the fascia when you move your hands over them. When combined with yoga exercises for fascia, a fascia roller can enhance the effect on the fascia and provide a thorough stretch. Ultimately, a fascia roller is a logical addition to yoga training, provided it is used to stretch and heal the fascia. Yoga supports your consciousness For healthy fascia, you need an awareness of this invisible tissue that gives your body its shape. With yoga, you work on your body awareness and posture. Improved body awareness helps you identify and change bad habits in everyday life. Because to maintain your fascia tissue long-term and maintain its elasticity and functionality, you need to improve your habits. Only with mindfulness can you utilize this special kind of memory for your long-term benefit. After all, change always begins in your consciousness. Meditation, for example, is very helpful for this.

Originating in faraway India, yoga has made its way to the West in recent decades. This meditative practice has sparked a real hype, as more and more people swear by its diverse exercises that harmonize mind and body . Downward-facing dog, warrior pose, or dancer pose – yoga strengthens your back and is as good as any form of physical therapy . To ensure that your yoga exercises are truly gentle on your back and effective , and to help you build strength and balance , we'll share with you 5 practical yoga props that will support you in your next yoga session. A must-have for yogis and yoginis: The yoga mat What yoga accessories do you really need? The most important piece of equipment is the yoga mat . Although you could just as easily practice yoga on a rug or towel, the yoga mat offers many advantages . Not only does it allow you to perform all the exercises in a way that's gentle on your body, but its non-slip properties also help you maintain a secure footing. You can recognize a good yoga mat by the fact that it… …has a rough surface and is therefore non-slip … corresponds to your body size and therefore provides plenty of space for your head and feet during stretching exercises. … 4 – 5 mm thick … certified with the Oeko-Tex® Standard 100 quality mark and is therefore free from any harmful substances. Feel good: The right yoga clothing As with any sport, you should make sure you wear comfortable clothing for yoga that doesn't restrict your freedom of movement . It doesn't matter whether you prefer shorts or long pants, a thin long-sleeved shirt or a T-shirt. The important thing is that the clothes are neither too tight nor too loose . In addition to a perfect fit, your chosen clothing should be breathable . Synthetic materials make you sweat much more easily and quickly release unpleasant odors. Clothing made of natural materials , such as cotton, is much more suitable. You don't necessarily need shoes for yoga. You can easily perform all the exercises barefoot. However, if it gets too cold in winter, you can wear non-slip socks with small nubs on the bottom. Breathe deeply: the yoga cushion Breathing plays a central role in yoga. Calm and steady inhalation and exhalation has many positive effects . Focusing on breathing, known in yoga as meditation, is traditionally performed while sitting . To achieve the most relaxed and healthy posture possible, you will need a yoga cushion. When sitting still, the yoga cushion helps you fully concentrate on your breathing without being distracted by numb legs or back pain. The elevated sitting position prevents your muscles from cramping, relieves pressure on your spine, and creates more space in your abdominal area. This allows you to breathe in and out much more deeply . Meditation cushions come in various shapes , allowing for different sitting positions . It's important that you barely notice the cushion while you devote yourself entirely to meditation. For example, there are round cushions that allow for an upright and correct posture thanks to their rounded seat. Crescent cushions are ideal for sitting with your legs crossed. The classic zafu cushions have a particularly large and wide seat. Stretching and stretching: the yoga strap The yoga strap is one of the essential yoga tools for every yoga enthusiast . Available in a variety of lengths and widths, this strap improves both your flexibility and your posture. Beginners, in particular, often have difficulty practicing certain asanas correctly. The yoga strap helps you stretch your body without overstraining muscles and ligaments . Even if you can't reach your feet with your hands when standing with your legs straight at first, the yoga strap works true stretching miracles . The elastic band can be used not only for stretching your hamstrings ; it has a variety of applications . The yoga strap can also help you develop a straight posture, improve balance, and perform arm stretches more effectively. Seeing the world the other way around: the headstand stool Have you always wanted to do a headstand but have never been able to muster the courage to do it? With a headstand stool, you can easily change your perspective and view the world around you with your feet stretched upwards. When using the headstand stool, it's important to position it on a non-slip surface and, if possible , near a wall . Grasp the wooden frame with both hands, place your head in the designated cushion opening and your shoulders on the cushion, and then gradually raise your knees and legs toward the sky. By shifting your body weight onto your shoulders and arms, the stool helps relieve pressure on your cervical spine and head during the headstand . The headstand stool isn't just designed for headstands, however; it's also suitable for many other yoga exercises , such as forward and backward bends. Balance exercises are also much easier to perform with a headstand stool. An integrated balance bar helps maintain and improve balance. Thus, the headstand stool can do even more than its name suggests! Yoga has become an integral part of today's fitness landscape. The sport gets your body into top shape , and with a yoga mat and other equipment, it's even easier – have fun and, above all, relax during your next yoga session!

Photo by kike vega on Unsplash Hatha Yoga has a variety of positive effects Effect on your health: You become familiar with your body, work on the definition of your muscles and develop strength and power. Your balance and your flexibility will improve and your posture will become more upright. As an advanced learner, you are also already in the Able to hold strenuous positions for a long time. You have a strong Body tension and even breathing technique. Your coordination has improved Yoga exercises for beginners have improved and you have slowly become more flexible. Yoga student who fundamentally asanas Once you have mastered the technique, it makes sense to gradually integrate more progressive exercises, to challenge your body and mind. In this article I will introduce you to three classic ones like crisp yoga exercises for advanced practitioners. Who is it suitable for? More and more people are discovering yoga as a holistic A counterbalance to the stressful working life, where they enter another world and leave all everyday burdens behind. Good to know: Hatha Yoga is part of a complex phased plan, which consists of a total of eight consists of: mental self-control, cultivation, posture, Control of breathing, attention, concentration, meditation and Contemplation. Therefore, the exercises are not suitable for beginners. If you have not practiced each stage sufficiently, you may find that feel overwhelmed, because they are not done one after the other, but in part simultaneously. Start with exercises for beginners to slowly familiarize yourself with the individual steps to approach. Kakasana – Crow The exercise Kakasana is also called the crow pose. It requires a high degree of balance, strength, and equilibrium. Squat and support your arms between your knees. Bend your arms to the sides outside, place your knee on it and lift your feet from the floor so that only your Hands touch the floor. The exercise looks difficult, but after a few attempts However, it is easy to perform. It strengthens wrists, arms, shoulders and back. In addition, the exercise strengthens the hip and abdominal muscles and makes they are more flexible and supple. With practice, you may become accustomed to your physical Limits will come, but you will learn how to deal with your fears can. After you have breathed in and out between five and ten times, Slowly leave the position by bringing your feet closer to the floor. Kapotasana – Pigeon Kapotasana - also called pigeon pose, stretches the hip and Back muscles, which relieves tension in the back area. From the quadruped position you can easily get into the pigeon position. Push your right knee forward and place it between arms. Then pull your left leg far back so that it from the knee to the foot on the floor and is located directly in front of the thigh of the left leg the sole of the right foot is located. your upper body and breathe in deeply. As you exhale, bend your Arms and upper body forward and touch the floor with your forehead. After you have stayed in this position for a few breaths, stretch your arms forward until you can feel the stretch in your upper body. Then return to the starting position, take the quadruped stance and change sides. Purna Dhanurasana – the full bow The posture of the drawn bow is a very intense Backbend in the prone position. This asana is called a bow because our body in this position symbolically like a bow being drawn. The starting position is the abdominal relaxation position with forehead on Floor. Bend both knees and grasp your Instep. Contract your pelvic floor and inhale and lift your head from the Floor. Press your shins against your hands so that your Lift your upper body and thighs a little more off the floor. Exhale. and pull your inner ankles together, stretching your legs even further upwards. Try to feel the spaciousness in your chest. Stay for a few breaths. To come out of the pose, exhale and bring your legs Slowly lower yourself to your buttocks and release the hand position. To balance, push yourself into the position of the child. Photo by pixabay.com Tip As always, even for advanced users: be patient and pay attention to be in harmony with yourself. Many Hatha Yoga exercises are very demanding, so listen to your body and perform all asanas slowly and controlled to prevent injuries. Recreate the exercises and into your program. Make sure that you do not overexert yourself and Increase the difficulty of the exercises step by step. You will see that The exercises are challenging throughout, but with a little practice you can This way you will be able to enjoy the Challenge. With the right yoga mat, you can fully immerse yourself in your exercises. Especially for these exercises, you should make sure you use a non-slip mat . This also creates a perfectly separate space for yourself – where you can fully develop and focus on the exercises. Have fun trying it out!