Myofascial release + Yin Yoga for a tight back
The muscles in your back keep you upright all day and can get quite tense, especially if we sit hunched forward a lot. A great way to release tension from the back line, calm the nervous system and leave you feeling spacious is a Yin class paired with myofascial release!
Add MFR into your Yin Yoga classes
In this FREE Workbook you learn why myofascial release works so well with Yin Yoga. Discover 3 MFR techniques you can use straight away.
For Yin teachers who want to learn about MFR and add further depth to their teaching.
The practice of self-myofascial release has a very calming effect and is a great addition to nourishing Yin Yoga, but I also offer this in combination with Slow Flow Yoga classes too - or use it simply on its own.
To give a tight back some care and relief, place myofascial/tennis balls either side the spine, targeting the erector muscles. These muscles help to maintain an upright posture, running from the sacral region all the way to the base of the head.
Interestingly, if we look at that back region from a Traditional Chinese Medicine viewpoint, we find the Back Shu points here.
These are a collection of acupressure points that run along the pathway of the Bladder meridian on either side of the spine (approx. half-way between spinal column and medial border of scapula). These points are supportive for all major organ systems according to TCM and can help tonify Qi (= which basically means you strengthen the energy flow through the overall system)
As you use your myofascial or tennis balls to sink the weight of your body into the balls, think of replenishing the energy of your organs. You might know that in Oriental medicine, organs are not thought to only fulfill physiological functions, they also correspond to emotional and psychological qualities.
The main meridian pathway we stimulate with our MFR is the Bladder meridian, the Yang organ assciated with the water element, governing the nervous system amongst other functions. MFR’s effect on our nervous system is huge, especially if you compress/ roll in this area.
Let’s take this into a short and simple Myo-Yin practice, where we use some compression on the back shu points before coming into Yin Yoga poses to deepen the effect on the myofascia of the back.
You will need two tennis balls and a Yoga block.
Be mindful and remember: in both modalities we listen to explore.
Whenever you roll on balls, make sure to not roll on bones, nerves or inflamed tissues and if you have any pre-existing injury, consult your health professional to clarify if this practice is safe for you.
Enjoy your little back massage and let me know how this felt for you ;-)
Best, Simone