In recent times, I have come across the word fascia a lot. It is not one that we learned much about in school biology class so it got me wondering. However, the idea that we need to protect and strengthen our fascia using exercises, yoga and so on has been widely circulated. So I decided to understand a bit about fascia and about the importance of this tissue.
What is Fascia?
Fascia is basically fibrous or semi liquid connective tissue made up of collagen among other things. This tissue covers muscles and separates them from internal organs. There is deep or superficial fascia, parietal or visceral fascia depending upon where it is located and what the function is. The function of fascia is to protect and separate, but also to transmit mechanical tension. Fascia can also store and release elastic potential energy. Injury or stress can cause this tissue to become rigid and thick. This results in adhesion, which in turn restricts one’s range of movement and causes other difficulties. Poor flexibility or a bad posture also tends to add to the rigidity and thickening of the fascia. So when a person has a sedentary life and spends many hours of the day in a seated position, fascia can deteriorate. Obviously this can lead to niggling aches and pains as well.
The aim is fascial release to reduce pain and stiffness and to enhance flexibility. Many experts recommend a slower pace of yoga for this release. Here, the body should remain in the yogic position for a while longer than usual – say about 30 to 50 seconds longer. This puts pressure on the fascia and the surrounding muscles, helping to release the tension and prevents hardening of the tissue. It is also important to understand that fascial release in one part of the body can lead to release in another part of the body.
How yoga helps the fascia tissues
The tense or hardened tissue contains stress and toxins in a sense, which can be released by yoga. Yoga can help with the stretching and strengthening of the network of fascia so that it remains functioning optimally. For instance, consider what you’re feeling when you do the Adho mukha svanasana or downward facing dog position. Apart from feeling the stretch in your calves where else do you feel the stretch? Though the pose is aimed at releasing tension in the calves, you will also feel that stretching sensation in the heels of the feet. That is the release of fascia in the foot as you stretch your calves. When you consciously relax your tongue, this will positively impact your neck area; releasing stress and tension there.
Since the body is a unified whole, positive actions of one part of the body also help other parts of the body. The rules of thumb for release of fascia are to
- do your aasans slowly and consciously,
- hold your poses longer than usual
- frequently take small stretch breaks throughout the day to stretch, reduce stiffness and release the fascia.