Deep Fascial Release

1. 1. Kneel on the mat, bring your big toes together, and separate your knees wider than your hips.
2. 2. Exhale, sink your hips back toward your heels, and walk your hands forward until your forehead rests on the mat.
3. 3. Allow gravity to gently stretch the fascia along the erector spinae. Breathe deeply into the back of your ribs.

1. 1. Lie flat on your stomach, propping yourself up on your forearms with elbows directly under your shoulders.
2. 2. Press the tops of your feet into the mat, but allow your glutes to remain relatively relaxed.
3. 3. This creates a mild, sustained compression in the lumbar spine, stimulating fluid flow to the intervertebral discs.

1. 1. From tabletop, draw your right knee toward your right wrist and angle your right shin toward the left side of the mat.
2. 2. Extend your left leg straight back. Slowly fold forward over your front shin, resting your forehead on your hands or a block.
3. 3. We will hold this for over 2 minutes per side to allow the dense fascia of the piriformis and gluteus maximus to slowly yield.

Full pose guide →

1. 1. Sit with your legs extended straight out in front of you. Allow your feet to relax and splay open slightly.
2. 2. Unlike an active forward fold, simply let your spine round naturally as you fold forward over your legs.
3. 3. Let your head hang heavy. This targets the entire superficial back line of fascia from the soles of the feet to the brow line.

Full pose guide →