Six Things to Know About Yoga and Fascia: A Physician and Yoga Teacher Explains
Fascia is a hot topic in the yoga world. You may have heard a yoga teacher mention it in class, or perhaps it’s popped up on your social media feed. But what exactly is fascia, and why is it important?
The word “fascia” comes from Latin and means to bind together. Simply put, fascia is connective tissue. It surrounds and envelopes your muscles, organs, and bones. Your blood vessels and nerves travel through fascia, and the fascia holds them in place. Tendons and ligaments are technically fascia. But it is the delicate and flexible web of tissue that wraps around the muscles, supporting them and allowing them to glide and slide against each other, that we’ll focus on in this article.
Simply put, fascia is connective tissue
Fascia is living tissue
When I was in medical school back in the 1980s, the importance of fascia was not well understood. In fact, in anatomy lab it was usually cut away without much thought. Surgeons often considered it irrelevant. But now we know that fascia not only provides shape and support. It also has its own nerve and blood supply. And forces that act upon the fascia can affect our health in surprising ways.
Fascia can be damaged
Fascia is naturally a flexible, stretchy tissue. Think of it as a flexible container. Fascia provides support and allows our muscles to stretch and to glide against each other. It also helps them to return to their resting state after they are worked. But fascia can be injured and even torn. And when it is injured, it can become stiff and thick, reducing the ability of the muscles to move normally.
Injury to the fascia can affect muscle movement
When fascia is damaged or inflamed, it becomes more rigid. This means that the muscles underneath it may be unable to stretch or move to their fullest extent. Falls and crush or impact injuries are common causes of damage to the fascia. A car accident is one common scenario. In these cases, it’s important to work with a physical therapist who can help you recover.
Lack of exercise can harm your fascia
For most people, physical activity is important for good fascial health. Sitting for long periods of time, without regular movement, can cause the fascia to tighten up and shorten. That’s one reason why it’s important to get up and stretch at least once every hour when you’re working at your desk
There may be a link between fascia and mental health
Some studies have found that people with depression are more likely to experience stiffness. One study that compared people with and without severe depression found that the fascia was less flexible in those who were suffering from depression. The same researchers then tested the effects of using a foam roller to help release tension in the fascia. Compared to those who didn’t use the roller, the people who used the tool scored better on tests of depression and memory.
Yoga can help to keep your fascia healthy
Regular stretching will usually help to keep the fascia flexible. This is one reason why yoga is so good for your body. The deep stretches in yoga, especially Yin yoga, can help to loosen up your fascia as well as your muscle tissue. Just be sure to listen to your body. Yoga should not be painful. Stretching beyond the point of gentle tension can cause injury.
Of course, any time you are experiencing unexpected or severe pain, it’s important to check in with your doctor. More serious conditions that can affect your fascia include plantar fasciitis (in the soles of the feet) and frozen shoulder. In these cases, a physical therapist can be a great ally in getting you back on track.
If you want to give your fascia a little extra attention, consider adding Yin yoga to your practice. You’ll experience deep stretches that are held for several minutes at a time. In Yin, we learn to find our edge, and then back off a little. It’s a practice of non-striving and may do as much for your mind as for your body. Find out more in my article, Seven Things to Know About Yin Yoga.
DISCLAIMER: As an Amazon Associate I earn from qualifying purchases, which means that if you click on one of the product links, I’ll receive a small commission. This helps support the website, for which I am grateful! Please do your own research before making any important decisions.
I hope this list has inspired you to consider trying a Yin yoga class. You can find my classes below, or check the Yin Yoga website to find a teacher near you. And if you’re enjoying my articles, consider subscribing to get new posts delivered straight to your inbox every few weeks.