Ariele Foster – Fascia Release for Yoga

Ariele Foster – Fascia Release for Yoga

Fascia is your body’s three-dimensional connective tissue matrix. It encases and weaves through muscles, organs, and bone to bind all your distinct parts together as one. If an area of your body becomes stiff or develops adhesions or scar tissue, this can create a pull on the fabric of the myofascial network, affecting the entire chain. Join Ariele Foster, PT, DPT, E-RYT, founder of YogaAnatomyAcademy.com, in a 6-week course on how to use self-myofascial release techniques with props like foam rollers and balls (as well as DIY props) to support your yoga practice, fix trouble spots, and target your overall nervous system for optimal whole-body health. She’ll help you stay up on the latest research related to fascia and teach you the dos and don’ts of myofascial release techniques so you stay safe as you restore your connective tissue health, improve your somatic map (sense of your body), and discover new ease in your asana practice.

Course objectives:

• Learn to identify and address fascial stiffening, adhesions, and deep scars that can restrict movement or cause pain
• Understand how to use tools like rollers or balls to directly target fascia while avoiding pressure on bones or tendons
• Safely practice a variety of compression holds, rolling, shearing, and oscillation or micro-movements
• Understand the best ways to incorporate fascial release techniques into a yoga class and/or how to use them to complement your yoga practice
• Feel a difference in your asana practice after fascial release and experience improved proprioception (awareness of where your body is in space)

Each week you’ll get:

• An anatomy lesson on the fascial region you’ll be targeting
• An asana sequence to practice before and after fascial release
• A fascial release routine
• Tips to help you move through your asana practice with improved body awareness

Course Outline:

WEEK 1: Overview on fascia

• Learn what fascia is, and what it isn’t
• Learn about the three types of fascia (superficial, visceral, and deep fascia) and the latest science
• Checklist of tools you’ll need
• Breakdown of techniques for self-myofascial release

WEEK 2: Feet, calves, shins

• Learn key anatomy of your lower leg
• Target three points in the arch of your foot
• Release myofascia that can contribute to bunions
• Release restrictions in your inner, middle, and outer calves
• Understand how to address your shins, including advice for shin splints

WEEK 3: Thighs, hips, glutes

• Learn basic anatomy of your upper legs and hips
• Target the divisions between your hamstrings
• Release your gluteals and hip internal and external rotators
• Unwind your quads
• Improve the mobility of your adductors (inner thighs)
• Target the tensor fascia latae (and therefore your IT band) of your lateral thigh

WEEK 4: Abdomen + torso

• Understand the basic anatomy of your torso and spine
• Know the safe way to perform diaphragm release
• Improve the slide and glide of the thoracolumbar fascia
• Target your rectus abdominus, obliques, and quadratus lumborum (QL)
• Improve the mobility of your abdominal organs, which slide and glide when healthy

WEEK 5: Shoulders, arms, hands

• Learn the fundamental anatomy of your upper extremities
• Improve the health of your rotator cuff
• Target your triceps and pecs
• Release your scapular border attachments to improve twists and shoulder mobility

WEEK 6: Neck, face, novel movements

• Understand the foundational myofascial anatomy of your neck, head, and jaw
• Release along your cervical spine
• Release along the border of your clavicle
• Unwind tension in and around your jaw, and lateral and anterior neck
• Learn about movement variables and the impact different types of movement have on your sensory receptors
• Practice novel movements like bounce moves, holds, and melting techniques for your asana practice

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