Hello,
Welcome to this week's myofascial release yoga class.
We have the theme to work on our roots,
Meaning on our legs and they are important because the legs carry us obviously all day long,
Yet the other aspect is that they are connecting us with the ground,
With the earth,
With the energy that comes from underneath us.
With releasing the tension today,
We are opening up,
Not just feeling lighter in the legs and obviously the extension in the back and upper body.
But it also helps us to ground in more deeply and stronger,
Meaning it gives you the foundation.
For your system to feel stable,
To feel safe and to feel connected.
Two release balls and you may also want to have one block handy as we're going through different areas.
With my first release,
We always want to work in the sweet spot of putting our body in an angle with a certain body weight on top of these balls in a way that it's still supportive.
So that you feel the tension points,
Yet your body can still relax and work with the pressure that it has to open up the tissue as we go through without going into pain.
And without needing to braze or protect a specific area.
So you are in full charge of how you position your body,
How much body weight you put on top of the balls.
And I really encourage you to constantly check in with that.
As well as we go through the process.
Okay so as we're ready I invite you to come into a seated position first.
And whatever that means for you,
You can sit on a block already if that's more comfortable.
And close your eyes.
And then take a few cycles of breath comfortably in through your nose.
And sigh out through your mouth and in through your nose.
Or more conscious like that in through the nose.
And out.
Allow yourself to arrive for this practice.
Be very present with your body.
How it feels at any given moment.
You're here to work with your body.
And for that,
Attention and awareness is needed.
As you're going to explore different tension points.
Around your leg.
Maybe tune into your lower body here for a moment.
Feeling from your hips.
A brief birdie scan down your upper thighs.
The front,
The outside,
The inside,
The back.
Cross your knees.
Me to lower that.
The calves on the back,
Your shin on the front.
Cross your ankles.
And then tune into your feet.
Then with your next inhale reopen your eyes,
Get ready for our practice.
I recommend we are working today a little bit more on the outside.
And with that there are different options you can if you have.
Pouch like this for example you could put both balls into it and then run those.
Downwards like that.
If you wanted or if you can't do that.
It would be effective.
Or if you have a bigger black roll,
You can do that as well.
You could use a sock to get those balls together and kind of create that pouch itself.
Or if you don't have any of these options,
You just work with one ball.
So whatever is accessible for you,
You just work on your side body.
Somewhere starting from your knee or your hips to the other direction.
So that's the area that we want to be working on.
And you also don't need to be like gliding,
Gliding.
You can if you want to,
Especially if you have a black troll or if you have that pouch available,
You could do a lot of gliding.
But you could also just be very selectively on individual points,
As you always do here in my fresh release.
Just allow the heaviness of that resting leg to press against the ball.
If you need more pressure.
Use your other leg to stand on top of it and bring in some extra weight that way.
If you don't need that,
Just remove it.
Keep it on a regular resting weight that your leg has recovered.
And you can also Instead of gliding,
Just moving.
And rolling.
The balls instead of moving your entire body.
It will also depend on how your angle is,
Your upper body.
So if you're leaning more backwards and away,
There will be less weight on it.
If you like properly nice on your side body,
Possibly with your upper leg on top of it,
That is extra weight.
So really check in how you can position your upper body in relation to the ball to find the right angle overall with your body.
Establishing the right weight and pressure.
Maybe you want to hold your upper body with your hands so you can rest it on there as well.
Make sure you're not uncomfortable in your shoulder or in your head.
Is hanging if you wanted any other support for your upper body,
For example having your head rest on something.
Feel free to do that.
We want your overall body to feel comfortable.
And not relax one point while you are aggregating another one.
And feel every point how it is.
Changing when it is changing.
Need to to next positions here as well.
A few more presses here.
You're working on your IT band here on the outside part.
Your body.
Might be just as sensitive as other regions.
It might be very tight possibly.
Maybe even dry.
Which is what we're trying to.
.
.
Change as we're doing my official release.
Great,
Thank you.
Leaving that first sight.
I'm going to do a brief rebound.
Making sure if you are holding your shoulder that your shoulder gets a bit of a relaxation here as well.
That any tension here doesn't even start building up.
And feel the difference left and right.
Depending on which net you have or if you stocked higher prices.
I do feel the individual knots here from the net here,
Might be more comfortable with a sock round.
Around it.
Well,
That's what I have.
And then we'll come over.
To the other side.
If you find that side position again.
And then check in how you want to position yourself here.
You want to do a few movements first to kind of figure out what are the interesting spots.
And maybe find one to rest and start with that area.
And you will feel a difference matter you are gliding.
And your muscle is a little bit engaged here as you're gliding.
Versus when you're then actually resting your leg down.
For the balls to press against the tissue.
It will feel very different.
Now that you have a softened and engaged.
Non-active.
Muscles sitting just on the balls.
And that's where a lot of the shifts are happening.
Stay with that comfort just every now and then find a different position.
You're a lag And if you had any support,
Have your block handy.
And yeah,
This might be a bit of a workout for your shoulder region here if you're holding your upper body.
Or if you're gliding a lot.
Really check in how that is doable.
For you without coming into.
Overstraining these areas,
We still want to relax your body as much as possible.
Because if one area is working too hard or feeling pain,
And also the area that you're intending to release.
Will not be able to do that to that level.
That it can.
When you are relaxing over opium.
Always working on your whole system here.
Nothing is isolated.
Everything plays together.
And releasing that leg here as well from the pressure,
Moving the balls.
Coming into your brief rebound here on that outside.
Maybe just giving that tissue,
Gentle tabbing.
Moving.
Into both areas.
Left and right to see the difference.
Also notice how it moves maybe into different parts of your legs or into your hip.
In the observer of that.
And then you may want to take another minute or so off of Savasana to really allow that rebound going to a deeper level.
Integration level.
Just do that in your own timing.
And then come to completion of today's practice.
