Have you ever thought about the fascia that runs throughout your whole body? I am so amazed by the fascia network. Yes! I was inspired by a recent video of a dissection Thomas Myers of Anatomy Trains did. If you want to check it out, look here: https://m.youtube.com/watch?v=BUNcQMP2gwE. WARNING! It’s pretty detailed, so if you have a weak stomach don’t watch it (or as my teacher Bernie says “don’t get squeamish!”)
The Superficial Back Line consists of a line of fascia that begins at the plantar fascia of the foot. It travels up the entire posterior side of the body from Achilles to calves to hamstrings through back and moves up over the head and finishes at the brow. The function of this line is to extend the body. It brings the body into an erect an upright position.
So here’s my short sequence inspired by the superficial back line. Marinate in each pose for 3-5 minutes. Listen to your body, it is very intelligent! Come out when you ever feel anything off. Always check with your physician before attempting any workout routine.
1. Child’s Pose (Balasana) for opening meditation. Bring awareness to your back body. Remember — “The mind moves chi. Chi moves blood.”
2. Japanese seiza pose with plantar fascia smushing. Use the top of the ankle into the arch of the other foot to compress tissue of the plantar fascia.
3. Dangling with mat roll. Use mat roll and blocks to access the Achilles and gastrocnemius. In the photo below, I walk my yoga blocks out and play with different angles.
Slowly come out and rest in child’s pose.
4. Supine hamstring with strap. Combine with the option of dorsi flexion of foot to access calves (I recommend experimenting with bending the knee on the flexioned foot)
5. Twisted Roots. Great way to access the spine and low back.
6. Twisted Branches. Access upper back and posterior deltoid. Two options are shown here. For more details watch my video.
7. Neck release with block. Compress into acupressure points proximal or on to acupressure points. GB 20 and UB 10.
Savasana. Rest. Feel. Be present.
Enjoy! Let me know how you feel after this sequence.