Yin 90 Minute - Incorporating Myofascial Release Techniques

Tonight's sequence mixes traditional Yin postures with some myofascial release techniques using a tennis ball.  We begin with Yin to calm the body and release the fascial sheath.  Then we sprinkle in some myofascial release to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in underlying muscles.  Then we return to Yin techniques to recapture the calm, meditative state we all love.

Props:

• 2 Mats, staggered sideways to create a wider pad
• 2 Blocks, I prefer the soft blocks for the calf stretches we'll do, but to each their own
• 1-2 Sandbags, I prefer 2, but many people don't seem to make much use of the second
• 1 Bolster
• 2-3 Blankets
• 1 Tennis Ball

Seated Introduction - Words above plus the idea of fascia vs muscle

Side Hip Hump w/ Bolster
   - Contemplate sensation & differences before switching to other side
   - End with sacrum supported on bolster knees toward chest


Figure-4 w/ Bolster
   - Explore slight asymmetries

Happy Baby w/ Bolster
   - Explore Straightening Legs toward Half Plow

Onto Belly --> Relaxed Sphinx over Bolster  --> Rise toward Elevated Sphinx
   - Move Knee Up on Side Creating Serious Asymmetry in Elevated Crime Scene
   - Support Head

Come to Wall --> Forward Bend into Wall

Calf Stretches at Wall w/ 2 Blocks
   - Really explore Straight & Bent Knee, Left & Right Rotation
   - The Bottom of the Foot is Still the Backbody

Come back to Mat --> Foot Stretches

Sit Back --> Wrist Stretches
Set up Tennis Ball between 2 Blocks for Forearm Myofascial Release

Come to Wall for Tennis Ball Myofascial Release
   - There are literally thousands of ways to do this, just pick something simple and explore

Return to Mats --> Cat Tail
   - This Twisting Backbend opens the entire frontbody
   - Contemplate sensation & differences before switching to other side

 Sit back and Stetch Neck

Uppavistha Konasana
   - Relexed Form
   - Use Bolster or Blocks to Support Head

Half Marichyasana Glute Stretch Twist
   - Don't think traditional posture - focus on feeling the glute release

Build Svaroopa Stack with several Blankets and Bolster on Top
   - Get Heels Off the Ground - Higher is Fine
Savasana