Welcome to the fifth and final installment of the 10 Steps to Fascial Fitness. Special thanks to Tom Myers, author of Anatomy Trains.
7. Gentle Perseverance A: You can go far when you go consciously.
This is perfect for yoga practitioners. Work and family commitments often cause one to rush without thinking from one activity to the next. A week, a month, a year, moves rapidly by when one is continually over-scheduled. If you move quickly and without thinking in yoga, you may find some benefit, but when you slow things down in order to really get to know the sensation within a posture, that is when your connective tissue becomes your friend, and your yoga experience truly blossoms.
Think of Virabhadrasana II for example. When you take the outer form of the pose, it helps to build strength in your ankles, feet, legs, and hips, while you experience a greater sense of lift and lengthening in the spine and openness of the upper body in general. If you linger in the pose, yes, your muscles will feel more intensity, but your awareness will sink deeper. You notice a certain grounding stability through the lower body that leads to a sense of spaciousness around your heart. It is a warrior pose, the yogi is battling lethargy or fatigue (among other things perhaps), in order to access her own birthright — consciousness and freedom and happiness. Linger further and the breath opens up in a way that allows you to reap the benefits of clarity in the pranic channels called nadi. This is much more fun when felt — it’s the hit you get when you reach the sweet spot in a pose. (akin to Runner’s high, perhaps?)
Especially in more challenging postures like eka pada rajakapotasana, slowing your movements down to be fully aware in each moment will help tremendously in allowing you to deepen your experience.
A note about coming out of a pose: most injury in yoga occurs when releasing a posture. This is often because the yogi figures the work is done, I can let go without thinking. But the moment you let go of conscious movement is the moment you become most vulnerable. A posture is not complete until you safely dismount, to use a gymnastics term. As one of my teachers used to say, it is not about how far you go… it is about how you go far.
8. Gentle perseverance B: Think long-term progress. The tortoise wins the race.
In very real physical terms, muscles can reshape in a matter of weeks. It takes six to 24 months for fascia to reshape. Patience and perseverance will be helpful, and necessary.
Our culture has trained us to want things right now, when we want them. If something is wrong, you can usually buy something to make it better — or better yet, take a pill for what ails you. But these are short-term fixes that often only treat symptoms and not the cause. It takes patience and perseverance to address an issue at its core. And, if you don’t treat the underlying cause of the issue, whether physical or psychological, it will keep recurring until you do. You can count on that.
In considering long term progress, the first step to me is to recognize that you are already perfect just the way you are. You are how you are because of all of the things that have happened to lead you to this point. Perfect. Nobody else is exactly like you. The yogis have a term for that, purna, which means fullness and it also means perfection. This to me means that if you are experiencing life to the fullest, if you are doing your best, then everything is already perfect. Your job then becomes to reveal more and more of your self. Just do your best. What a concept, huh?
There is no need to rush. The hare ran and ran and got tired and burnt out. Set an intention to live fully as you are and simply allow things to unfold. Do your yoga practice and “all is coming.” Thank you Shri K. Pattabhi Jois.
10. Move it or lose it. Be active and eat a good diet.
The human body is a marvelous machine. It is a conduit for vital energy. If we continuously sit still, joints get creaky and stiff, you know how it is. Your body is meant to move. Walking, dancing, riding a bike, playing sports, practicing yoga… whatever it may be for you, movement lubricates the joints and the connective tissue. Your heart pumps blood throughout your body so cells and tissues can be nourished, but what moves the water through the fascia? Movement. What allows lymph to circulate to improve your immunity? Movement. What keeps muscles supple and strong? Movement. What feels good when we do it? Movement.
Are you sensing a theme here?
Eating a good diet is a more complicated matter. There are many theories on how to eat. Ayurveda has lots of good suggestions for the proper diet for your dosha, or body constitution. I think that will be the next blog post. For now, let’s stick with plenty of fresh, preferably local, fruits and vegetables, rice and other whole grains, and legumes. Take less dairy, and even less still of meat and processed foods.
See you on the mat!