Standing Fascia Flow

Release tension from head to toe with this gentle standing fascia flow. Through spirals, twisting, side bends, and flowing movements, you'll improve spinal mobility, lengthen the front and sides of the body, and invite ease through the fascia that links everything together. This practice encourages stiffness to soften, circulation to improve, and your nervous system to settle into a state of calm. Finish feeling lighter, looser and deeply at peace.

Transcript

And we're gonna begin with my favorite, Happy bouncing. Raising and lowering the heels. Letting the vibrations run up through the spine. Awakening the joints. Muscles. Fascia and energy centers. And you can start to flick your wrists. Down to the floor. Widen the feet. And start to bounce from left to right. Deep breaths here, You can sigh them out. Relax the neck. Relax the shoulders. Let the body move. And come to stillness. Feet hip width apart. And start to swing the arms. Right then left. Bring the arms up to shoulder height. And start to twist through the spine. Imagine a force pulling the front arm forward and the back arm back. And here you may be able to feel some imbalances. In the rotation of the spine. You may hear some creaking and crunching. Of the bones in the spine as well as you move them through rotation. Deep breath. Eliminating any blockages in the spine. And slow down the swings. And let your body naturally return to its center. Hmm. Widen the leg. Settling into horse stance. Feet pointed outwards. Rest your hands on your thighs. Drop one shoulder forward. And look to the wall behind you. Twisting through the back. And change sides. You may hear some popping through the spine. Feel. That stretch and release through the ribs. Change again. And again. And now continue moving from side to side. No pauses, Just flowing. And feel free to let out any sighs or yawns as your body releases. We're releasing the diagonal chain of fascia. Running from the shoulder. Down the back to the opposite hip. And return to the center remaining in horse stance. And now we're going to shift the direction. To side to side. Tilt the heads. And now allow the shoulders to follow the head as it moves to the side Straighten the leg. And from here. Now tilt the head to the other side. And let the shoulders follow. This is a snake-like movement. As if you are slithering through the air. Go slow and explore each movement. Notice how good this feels through the ribs. Feel the transfer of weight between the feet. Working through the neck and the sides of the body. Here we're working lateral flexion of the spine. Which is something that we do not. Often do. In our day-to-day life. Now this movement does take some time to practice. And last one. Pause at the side here. And we're going to simply turn the feet. To the side. Coming into a lunge. Front leg bent. Back leg straight. And from here, Raise your front arm up. And you're going to take a side bend to the back of the room. It may be useful to have a wall behind you. So you can steady yourself if you're. . . Balance is. . . Not confident. And bring that arm back. Up straight. Let it fall down to the front. From here. Change your feet to the other side. Drift to the front arm up. Take a side bend to the back. Releasing through the front and the hips flow the arm back. To the ceiling. And let it drift down with control. Smoothly changing the feet to the other side. Um, Uh. . . Side bend to the back. I'm back up. Dropping down to the front. And smoothly transitioning to the other side. And in your own time. Moving as fast or as slow as you like. Start to enjoy this flow. Moving gracefully Every movement controlled. And flowing into the neck. And feel how good it is to release through the front of that hip. Through that psoas muscle. Which holds so much tension. Every movement graceful. And beautiful. Last one. Come back to your center. Bring the feet to hip width apart. Both arms up in the air. And from here, Reach one arm all the way up. Into the cloud. Like you're reaching and grasping for something. And then as you pull that item down, Reach up with the other hand. Grass. Stretch through the sides. And then now continue. This reaching pattern from side to side. Extending up through the shoulder. Stretching through the lats the ribs, The neck. Feeling the spine. Grow taller. Remembering to breathe. Last one. Bring both arms up into the air. Last reach. And then let the arms float all the way down. Widen the likes, Bring the arms forward. Scooping up the water. Wash it over your head. Bring the hands down. Keep contact with the body. Down through the chest. The belly. Sweeping over the sides and backs of the hips. Bend forward with a straight spine. As you wash all the way down the leg. In front of the seat. And roll the spine up. Bring the feet together. Hands over the lower abdomen. Come back to your breath. Breathing into the diaphragm. Follow the path of your breath. Through the nose. Down the throat. All the way down the spine into the pelvis. See each breath. Lighting up. And balancing each energy center as it flows through. Feel the peace in your body. The relaxation of the muscles and fascia. And the warmth of the circulation. That pulses through your arteries and veins. Notice how good it feels. And stay. In this space of gratitude for as long as you need.