Doorgaan naar hoofdcontent

Understanding your fascia

Fascia is a major player in every movement you make and every injury you've ever had, but until five years ago nobody paid it any attention. And now they're making up for lost time.


Grab hold of the collar of your shirt and give it a little tug. Your whole shirt responds, right?  That's a bit like fascia. It fits like a giant, body-hugging T-shirt over your whole body, from the top of your head to the tips of your toes and crisscrossing back and forth and through and back again. You can't move just one piece of it, and you can't make a move without bringing it along.
Now, pull the collar of your shirt again, only this time, hold onto it for eight hours. That's about the time you spend leaning forward over a desk or computer or steering wheel, right? Now, pull it 2,500 times. That's about how many steps you'd take on a half-hour run. Your shirt probably isn't looking too good at this point.
But, this isn't bad news. Every bit of the damage you've caused your fascia is reversible, and every one of the problems it's caused you were avoidable. You take care of your muscles with stretching and foam rolling and massage. You take care of your bones with diet and restraint. You never knew that you needed to take care of your fascia, but now you do. You may just shake that nagging injury after all.

Linda de Wolf
FOLLOW THE FASCIA WORKSHOP AT YOGASPOT! On the 24th of July Yoga Spot organizes a workshop on
Fascia release. Linda, the teacher, shows you how you can
easily loosen up your fascia. You 'll feel a deep
release of tension and stiffness followed by full
relaxtion. The workshop gives you many easy exercises
and handy tips to take home. So that you will be able
to keep your fascia healthy and remain/regain a
flexible and relaxed body (and mind). 

Sticky adhesions form between fascial surfaces that aren't regularly moved, and over time these adhesions get strong enough to inhibit range of motion. Take a few minutes first thing in the morning to roll around in bed and really stretch out, head to toe, just like a cat after a nap.

Just like every other tissue in your body, your fascia is made of water. It works better, moves better and feels better when it's wet. So, drink!

When your muscles are chronically tight the surrounding fascia tightens along with them. Over time the fascia becomes rigid, compressing the muscles and the nerves.

Once your fascia has tightened up, it doesn't want to let go. Because the fascia can withstand up to 2,000 pounds of pressure per square inch, you're not going to force your way through, so stretch gently. Fascia also works in slower cycles than muscles do, both contracting and stretching more slowly. To stretch the fascia, hold gentle stretches for three to five minutes, relaxing into a hold.

If you spend all day tense and tight at a desk, ice baths may not be the best thing for you. Fifteen to 20 minutes in a warm Epsom salt bath can coax tight fascia to loosen up, releasing your muscles from their stranglehold. Make sure to follow it up with 10 minutes of light activity to keep blood from pooling in your muscles.

USE A FOAM ROLLER: Like stretching, using a foam roller on your fascia is different than on your muscles. Be gentle and slow in your movements, and when you find an area of tension hold sustained pressure for three to five minutes. You may practice self-massage with the same rules.

If you're attempting to run through an injury, or returning from one with a limp, beware: Your fascia will respond to your new mechanics and, eventually, even after your injury is gone, you may maintain that same movement pattern. That's a recipe for an injury cycle. It's better to take some extra time than to set yourself up for long-term trouble.


Populaire posts van deze blog

Duo Yoga

Wat is leuker dan yoga? Samen yoga! Natuurlijk, yoga gaat over verstillen en naar binnen keren, en dat gaat het beste als je dat op alleen en op je eigen mat doet, maar bij sommige asana's (houdingen) kan het verdiepend werken om samen met iemand van je eigen postuur een houding aan te nemen. 

Hieronder nemen we je mee in een vijftal prima samen uit te voeren asana's. Mocht je de smaak te pakken hebben, dan nodigen we je uit om deel te nemen aan onze workshop "duo yoga"!

Veel plezier!

Shared Downward Dog
Dit helpt om gewicht van de handen te krijgen en de rug te verlengen. 
- sta in Downward Facing Dog
- partner plaatst de voeten op het
- partners' hielen raken het hoogste
   punt op het heupbot
- partner's armen haast verticaal
- partners' borst naar je /\ partner
   om je schoudergordel te openen
- je voeten geven een fijne lift en
   verlenging van je partner's rug

Marry Navasana
Het is makkelijker je rug recht te houden dan als je het alleen doet...

Interview with Asthanga teacher Natasa Mojsilovic about discipline

Natasa, our Ashtanga teacher about discipline
Natasa Mojsilovic teaches Ashtanga Yoga at Yoga Spot. We asked her some questions about discipline. What does discipline mean to her?
Natasa, do you lead a disciplined life? ‘Every day is different, so it’s hard to tick a yes or no box. I do my best in trying to keep the structure but it’s never the same-my discipline changes with the seasons. 
I am coming to my mat 6 days a week, no matter if it means the full primary series, standing and finishing postures only or ending up sitting on, or sometimes just staring at my mat. 
I'm trying not to give myself a hard time if my discipline expectation is not fullfilled. 
Of course there are periods when I am not disciplined. Then I try to sit with it (meditate) and observe, to see what's really happening and why do I lack the commitment.’

How do you use your will power in yoga?
‘I try to use willpower as little as possible. The will power sounds like the ego trying to achieve something. I'm …

De helende werking van de mantra "OHM"

De helende werking van de mantra ‘AUM’ (OHM)

Oorsprong & betekenis
Het woord AUM/OHM komt uit het Sanskriet en vertegenwoordigt als heilige klank het Brahman: het oneindige, kosmische bewustzijn en wordt daarmee ook wel het geluid van de schepping genoemd.
AUM is een samentrekking van drie klanken: A, U en M. Op de juiste manier uitgesproken is AUM een sonore zoemklank waarvan gezegd wordt dat hij van alle klanken het dichts komt bij de oorspronkelijke, scheppende oertrilling van het Universum.
Bij het woord ‘AUM’ (vaak geschreven als OM of OHM) hoort ook een prachtig symbool. Het symbool representeert de mantra ‘AUM’ en aan iedere afzonderlijke klank (letter) wordt een betekenis gegeven:

- A  (2 in het symbool) is de meest open en diepe keelklank (aaah). Dit is het stadium van menselijk bewustzijn en staat voor aandacht naar buiten, in de wereld zijn, het materiĆ«le.
- U (3 in het symbool)  is de klank die het meest voor in de mond ligt (oe). Dit is het stadium van droombewsutzijn: d…