The Fascia that Binds


Fascia_Abstract
The days are getting longer, but here in Missoula, we are still in the midst of winter. The mountains are white with snow, the air flush with windchill dipping into negative numbers. With this cold, blustery weather, it’s hard to move as much as we might like to. We walk more stiffly, protecting our knees and backs from potential injury as we navigate icy walkways that mock our stability. We rush into warm buildings and settle into our couches in front of the television, or maybe we putter around doing this and doing that; but, it’s not really much movement. We aren’t running as much. We aren’t outside in the garden. We take fewer walks for shorter lengths of time. In that assumed stillness, stiff muscles easily follow. Why is that? Why do we feel more stiff? The answer is found within the connective tissue called fascia that our bodies make in response to our stillness whether caused by sleep, injury or inclement weather.

When we talk about fascia, it is important to reference the idea of stability. What is more stable? A bridge with eight pillars supporting it on either side, or a bridge with one single pillar supporting it? Common sense tells us that eight pillars will absolutely be a more stable design. Anything with more support or cushion or more...stuff...around it is going to have more stability. Where our bodies are concerned, a joint that is supported by tissue is going to be a safer, more stable joint. The body wants to create stability to prevent or recover from injury. It sees immobility as possible injury and it works quickly to support what isn’t moving in order to facilitate the healing it assumes is needed based on the information it has been given; in this case, lack of movement. The stuff that is responsible for that stability, or stiffness, is a strong webbing of connective tissue called fascia. We need this tissue in the correct balance in order to maintain stability and strength in our joints. Without it, our joints would not be able to support our bodies and injury would soon follow. Tendons are fascia, ligaments are fascia, our knees, elbows, wrists and spines are all supported in their movement by the connective bonds of fascia. However, as important as fascia is, it has no blood flow. This is why injury to our ligaments or tendons take longer to heal than broken bones do. Our bones have blood flow, and that vital circulation offers somewhat speedy recovery.

When stuff stops moving--say it’s your lower lumbar or sacrum--the layers of fascia are going to get thicker and thicker over time. When that happens, this blood-free tissue essentially squeezes the moisture out of the area and suffocates the ability to move. We get locked up. We stiffen. Touching our toes gets more difficult. As we lose our mobility in one area, other areas follow. We begin to hunch as the fascia binds us into the still position we hold in front of our computers. Our hamstrings tighten, bound in a shortened seated position by our well-meaning fascia. It happens a lot nowadays because many of us are largely sedentary in our daily lives due to desk jobs and repetitive motion (or no motion) tasks that isolate one part of the body, neglecting the
rest.

When we don’t move, when we go to bed and hold still for eight hours in slumber, the body’s primary functions are still at work. Our body scans itself and finds where we aren’t moving, and even though sleep is not an injury, the information of stillness is obtained, and the body responds to it by wrapping a thin layer of fascia around the joints and the muscles in order to better support that which isn’t moving. When we wake up, we feel a little stiff, and so we stretch out the body, which in turn breaks apart the fascia and allows, once again, for more fluid mobility. But, let’s say we suffer an injury and stretching isn’t possible because of the pain experienced with mobility. When that happens, you can’t just stretch and tear through the fascia...so, the layers of fascia begin to stack. One layer becomes two, and then four and then ten. Days and weeks of reduced mobility send a message to continue the stabilization of the muscles and joints to create strength where there is weakness. Over time, the body heals, and once that happens, and the brace comes off, or the order to reduce motion has been lifted by our caregiver, we find that we don’t have the range of motion we used to have. We lose that, because the body is skillfully supporting itself with fascia in order to protect itself from further injury; Something that doesn’t move is more stable than something that does move.

When we see a cat stretch, we are seeing them keep their nimble flexibility with fluid movement whenever they rise. That might be several times a day. They have fascia...they wake up and they stretch boldly, tearing through the fascia that binds them. The cat knows that if it is to retain its stamina and flexibility, it must stretch its entire body. So, that’s one of the reasons we come to our mat...so we can break through some of that fascia that we are constantly making in stillness. Because the body never stops producing fascia, we offer it guidance as we show the body a complete range of motion on our mat, breaking through fascia we don’t need, gaining strength and flexibility in supporting muscle tissue, and creating a practice that informs the body and protects it from overproduction of connective tissue that, unchecked, ages us physically into bodies that can no longer enjoy fluidity of movement. This particular aging process is not inevitable. We can defy it with our yoga practice. We can break through the fibers that literally bind us, strengthening and offering ourselves the promise of flexible, healthy bodies that support us without hindering as we walk through our lives.

We feel better when we move. When we feel better, we behave better; we are kinder, softer, calmer. Our nervous systems are less frazzled and our mood elevates. This is what yoga gives us. All we need to do is to come to our mats...and move.

Namaste’.

Ayurveda, Depression, & the Season of Kapha

We are in the belly of winter. Long periods of low light and extreme weather challenge our ability to move as much as we might like and this can affect our mood and our overall health. If we are to compare the seasons to Indian medicine (the practice of Ayurveda), this season of slow, dark days can be likened to the dosha, “Kapha”, wherein the qualities of density and heaviness are believed to be imparted to us.

In India, living with the understanding of attaining balance within one’s “dosha”, one of three biological energies, is an ever present way of life; a belief system that encompasess every facet of wellness, internal and external, from cradle to grave. In the West, it is considered an alternative health practice and, admittedly, some of the finer details are often lost. I like to say that I know enough about Ayurveda to get myself in trouble. As I’ve expanded my understanding, I’ve noticed relevant correlations that seem important to take note of, and I try to share this awareness with my students.

Ayurveda is a holistic system of traditional Indian medicine; it’s sanskrit meaning is, “Life-knowledge” which is centered upon one of three “doshas”: Pitta (fire/water), Vata, (air/ether) and Kapha (earth/water). The triangulation of the three doshas rise out of the various elements that help form the stability of one’s life- fire, air, water, earth and ether. It is typically believed that everyone has a combination of these elements, which ultimately determine our personality/physical traits and our emotions; and that there are very few people who embody only one dosha entirely. Rather, it is the combination of these elements that make one unique. Of course, most of us do have a dominant dosha or two, and within a trinity of perfect balance, this is typically the dosha that expresses itself most visibly when out of balance.

Depending upon our dosha for guidance, the foods we will want to choose to eat, the exercises we will find balance in, and the lifestyle we choose to live are then selected to best serve the body in attaining equilibrium. In Ayurveda, balance is paramount, and suppressing natural urges is seen as unhealthy, potentially leading to illness. However, honest self-awareness concerning these urges are stressed as well, especially in the areas of food quality and intake, sleep, and desire. For example, it may be the desire of a Vata to always eat fresh fruits and veggies, but to qualify balance, one notes that when the Vata dosha is manifesting dry, itchy skin, or anxiety, foods containing more fat will, in fact, offer a healthy counterbalance to the primary out-of-balance desire. In Ayurvedic practice, it is believed that each person can bring more balance into their life with modification of their food intake and environment in order to increase or decrease the expression of doshas that are out of balance.

My favorite analogy about Ayurveda is found in the image of a mountain. When the three doshas present themselves to the mountain, we will find Pitta, the dosha of fire, will approach quickly, burning its way to the very top. Pitta people are the CEO’s, the athletes, the people who check things off their lists yesterday. This “type A” Dosha, which thrives upon goals and challenges, tend to wear glasses when out of balance, because the heat that burns within also burns out the eyes. Along with the increased susceptibility to heart issues and strokes from burning too hot, they gray early, and anger issues spark under stress.

When Vata, the air dosha, approaches the mountain, just like the wind splits in half and goes easily around the mountain, so does the person with dominant vata flit around through their lives. These quick thinkers talk a lot, and are typically slender, delicate and wispy. A true vata has trouble holding on to mass of muscle or curve and may struggle as they age with brittle bones and dry skin. No matter what they eat, it seems to escape in the very air that blows through their constitution. When unbalanced, they can find themselves being distressed with anxiety and stress and absent mindedness. These are the writers, the artists, and musicians of our time. Like the wind flows through the air, so does their intuition seem able to reach through time and space and they thrive when life offers renewal and the freedom to be creative in their lives.

Kapha is the dosha of earth and water. In a way, they simply are the mountain, but as water is persistent, the slow steady pulse of Kapha finds its way through the mountain, creating rivers without effort . Grounded, nurturing, reliable, this dosha tends to be the least favorite dosha of our time and culture due to the fact that Kaphas have the strongest tendency to struggle with weight and typically have thicker bones, broad shoulders, wide hips and hobbit feet. Considered the “worst dosha” from a modern culturally aesthetic perspective, they have sturdy constitutions, strong teeth, and healthy skin and typically find it easy to give of themselves to others. This dosha is voluptuous, strong and hearty, with full lips, and lustrous hair... but, the struggle with being sedentary is real, and when out of balance, dominant kapha people can suffer from depression and obesity. These are the nurturers and caregivers, the teachers, the doctors. They are loving and kind, patient partners and parents- and they tend to be amazing cooks, because, they love to eat and create delicious, rich food.

We now find ourselves in Kapha season. Movement becomes slower, rising times later, and motivation to move becomes reluctant in the winter. This is the time of year when depression or lack of motivation can set in as our Northern climate brings the sun close to the horizon, robbing us of daylight and warmth. To counter the weight of Kapha season, there are few things as empowering as the way it feels to find your way to the middle of a room, hitting a steady headstand, and hold it for five minutes with grace. When you do that, you feel strong. When the heart lifts and legs and arms push away from the floor to lift into a backbend with a perfect arch of the spine, adrenal glands, kicking adrenaline into the body to infuse it with energy. Inversions and backbends are masterful at moving lymph around as well, improving your immune system’s ability to fight off viruses and bacteria. We can literally use backbend as a pick-me-up throughout the day, instead of coffee. Not only does that stuff pick us up, but there is a bonus prize that the energy boost found in backbend happens to lack the adrenal sapping quality that is a side effect of coffee; and, healthy adrenals also enable us to cope better with stress and exposure to disease.

In Montana, we sadly have one of the highest rates for depression related suicide in the nation. In response to that devastating reality, behavioral clinicians work with evidence-based perspectives and promote behavioral change in order to reduce or eliminate depression and anxiety; their dedicated research indicates that the centering and calming practice of yoga is highly effective at reducing the symptoms of depression at a higher statistical rate than is found with medication alone. While medication can be helpful for some, studies do show that most antidepressants show to be little more effective than placebo- and while they can and do work for some, a steady practice of yoga, coupled with the cognitive skills taught in behavioral therapy, elevates mood beyond placebo or medication. These findings are exciting, because they offer us all the very real, and accessible opportunity to step forward, taking charge of our mood by simply finding our way to our mats on a regular basis, no matter what our medication choice may be. While yoga is most certainly habit forming, there are no negative side effects of a regular yoga practice, which is pretty fantastic, considering how effective it has been shown to be for reducing depression and other mood disorders.

In this season of Kapha, I’m moved to address and provide balance to the diminished mood we collectively feel by offering the awareness that we can move beyond painful feelings through devotion to our practice of yoga. Though this is Kapha season, and depression and general malaise is frequently worsened in this season of minimal daylight hours, the point of Ayurvedic medicine is that things can be done to move into balance. Yoga has been clinically shown to be one of those things. In that spirit, I’m offering an uplifting workshop focusing on Yoga for Depression on February 11th, from 10:00-1:00, wherein we will focus on heart-opening backbends and upon the grounding stability of inversions and headstands. This is an intermediate workshop where some experience will be helpful as we journey together. In the next few weeks, our classes will hone in on building strength for these poses, and I hope to bring light, hope and awareness to those who are feeling down or unmotivated during these chilly Montana days that stretch out for so many months.

I look forward to seeing you on your mat in the weeks to come as we work toward emotional balance.

Namaste’

(Note: Treating depression is a very personal journey. If you or someone you know is hurting from the effects of depression, please do consult with a licensed behavioral clinician who can best come up with ideas that will support your safety and help you to create an integrated plan for healing, or call 9-1-1 for emergency services. Know you are not alone and that there are viable answers- we hope that yoga will offer some of those answers in collaboration with guidance and support from your wellness team.)

How Do We Feel?

That’s a question I ask daily in my classes at Inner Harmony. It’s also a question I ask myself, and one I hope you are asking of yourselves as well. How do we feel? The answer to that question can vary widely throughout the day, but it is our barometer; if we pay attention to the answer, it can help us to navigate our humanity. If we bumble through without considering the answer to that question, we miss opportunities to put our practice of yoga into action. Not only is the question, “How do we feel” important to ask, it is vital. It helps us to see that the answer is very different at the end of our yoga practice than it was before we rolled out our mat. It helps us to see that breath can alter that feeling. That slowing down can ground us, just as speeding up brings heat into the body when we need energy and warmth. When we sit down to eat, we can ask ourselves how we feel, and maybe that helps us to consider what it is our body is craving beyond what our mind tells us it wants to eat. Yes, I know that chocolate cake is delicious; and there are times when maybe that is exactly what you need when you ask yourself what it is you want. Maybe. There may be other times, though, when how you feel will not likely be improved by a rush of white sugar and pastry flour, no matter how many eggs are folded into the batter.

How do we feel?

Is there something the body wants? Needs? Will getting on your mat help? Have you tried to find out today what will feel good? What will nourish you, today?

I talk about muscle groups in our classes. Sometimes, I mention that there are muscles that are always engaged. Our postural muscles hold us up; they give us shape and form: the psoas, the bicep, the erector spine group. Then there are muscles that are working overtime. They don’t need to be engaged constantly. We can release them, letting other muscles work. These overworked muscles are like the story of “The Little Red Hen”, who does all the work. In a way, though the little red hen is the hero of the story, she’s also in error. Who is she really helping in allowing her companions to disregard the ways in which they can, and should be helping her. When we find a muscle group that is doing work they do not need to do, it’s okay to tell them to stop. It’s okay to say, “Hey back! I’m going to stop using my glutes to hold this cobra. I want you to engage. It’s your turn.” And then, even though those glutes are so good at what they do, it’s okay to turn on the back and allow the posture to soften for a more subtle expression of the pose.

When we get better at asking ourselves how we feel, we will also get better at asking ourselves what it is we really need to feel the way we would like best to feel. We’ll find ourselves getting up 15 minutes earlier so that we can gift ourselves a breakfast that doesn’t consist of a coffee stand double latte’ and a muffin. We’ll step onto our mat without hesitation, because we know we will feel better. We’ll accept the invitation to become better humans; more assertive, more flexible, more patient, more tolerant. It will also give us strength, endurance, and stability as we streamline into lives that have become easier to navigate, simply through the attention to how we feel in the moment, every moment.

As we settle into 2018, we can embrace the practice of paying attention to how we are feeling. If you forget to ask yourself, don’t worry. It’s not a perfect. It’s a practice. When you realize you have forgotten to ask yourself, “How do I feel, right now?” Just...do it as soon as you remember to. There are no grades. No special awards. The only benefit is personal, and interpersonal. As you become more grounded, centered, aware, the people who you surround yourselves with will notice that there is something more about you. Something they can see. Something they can feel. And you will feel it to, just like you do at the end of your yoga...only it will not stay limited to the mat. It will follow you, and envelope your heart. It will carry your breath, and remind your mind to stay where it is, right in the now. So, don’t be afraid to ask yourself how you are, right now. If the answer isn’t what you would want it to be, pull out your mat and practice, or eat something that will nourish your body, or fill your cells with cool water. Take a walk. Notice the stars. Pull yourself out of the funk and into the breath. Come to class. Paint a picture. Be.

How do you feel?
Namaste

(Sara’s note: This works. Working steadily with the guidance I have found in Brian’s studio on my mat, I’ve ventured into finding out what it would be like to lose 85 lbs of tears and stress and worries stored in my body. Asking myself how I feel has been paramount in that journey, and I honestly could not have done any of it without the wonderful guidance and encouragement of Brian as I worked to remind myself of the possibility that my inner little red hen was no longer serving me as well as she could. I remember the very first time I heard Brian’s voice asking us all, “How do you feel?” and the tears that threatened to burst forth were the evidence that there was something more to do; something else to try. So, ask yourself how you feel today. Listen to the answer, and...work to be the change you wish to see in yourself. I hope to see you in class, soon. Peace!)

Svadhyaya

How are we today?

When I’m teaching yoga, I really like to try to help my students understand where they need to dive in, or to support while in a posture. But, I got kind of tired of not being able to give a verbal picture of where the hamstring attaches with just a string of descriptive words, so I decided to get a full sized skeleton to show exactly where the deepest point will be in the pose, or even several possible points that might drive you deeper into the strength of the pose. This life-like structure of bones will live in the studio, and it seems only fair to give our bony friend a name; In that vein, we are having a naming contest! Please submit your choice, and if your name is selected because it is obviously the best name ever, you’ll get a full month of unlimited yoga FREE!

It’s also worth mentioning that we have a minimal winter schedule in place to accommodate the holiday season. On Sunday, the 17th from 10:00-12:30, we enjoyed a practice devoted to Winter Solstice. Honoring the natural shifting of the seasons, we flowed through 108 Sun Salutations together in what is always a profound experience of insight, perseverance and joining. For those of us who have added this practice to our lives for the Summer and Winter Solstice, as well as Spring and Autumnal Equinox, I think it’s safe to say that it adds an element of finding treasure to our lives. If you missed it this time, don’t worry! It happens four times a year and is completely doable, not overwhelming and not graded. You literally only need to bring yourself and your intention. Get ahead of your New Year's resolutions and put this inspiring practice on your bucket list for 2018! New Years Eve Day is Sunday and there will be a single 10:30 to noon donation based class and Monday, January 1st, New Years Day, there will be a single class from 5:30-7:00 pm and
also at 7:30 pm for Acro if you are interested to join in on something really fun and empowering for the New Year!

There is a history to yoga, though it isn’t commonly talked about in yoga classes. All of the yoga classes and cute yoga outfits and Instagrammed Bird of Paradise and Warrior Twos actually started with enlightened men way up in the Himalayan Mountains. There was an educated monk or possibly a learned nun who put together a particular book that outlined a practice called, “The Yoga Sutras”. Yoga as in “to yoke, or to bring together” and Sutra as in “to stitch”. The Yoga Sutra literally translates into “The threads of yoga” . It doesn’t talk about different poses. There is no discussion about handstand or pigeon. It is a book that gestures into an eight limbed path that journeys toward enlightenment, which is the eighth and final limb- a book devoted to the progression toward enlightenment.

Within Yoga as we know it today, we usually discover yoga through a yoga class. We first discover that yoga isn’t actually as easy as it looks, and that we have to work to strengthen and gain flexibility. When we follow a practice of the postures, and really begin to weave our practice into our lives, sometimes the direction leads us into the code of the practice which
extends beyond the mat. This code is a practice, as well --a focused practice. It requires self-awareness on a level beyond the physical nature of the body. A practice of nonviolence. A practice of non hoarding. A practice of truthfulness. A practice of sexual responsibility; really, these are the moral code of yoga. They are the foundation of a path toward what is called
“enlightenment”; the building blocks of enlightenment and of the learned texts of The Yoga Sutra. Because this isn’t an aspect of western Yoga that is typically examined, I would like to bring awareness to the practice we currently know and to expand upon the understanding of where it evolved from.

Moving beyond the strength that is our base of integrated moral codes, we find the second limb; the Niyamas. Within the Niyamas is “Svadhyaya”. This time of year especially, I like to think about Svadhyaya because it is the practice of self study. In our culture, we have the tradition of having a “New Year's Resolution”. We vow that it is our intention to stop doing something, or to bring something that will improve our life to the forefront of our world. We hold off all year long, telling
ourselves that we will, on January first, stop eating chocolate cake. Or maybe we’ll lose that weight. Or get a better job. Stop chewing our fingernails. Our culture is all about big gestures of half hearted new year's resolutions...what will we say we will do better? How long will we even try to make it happen? Will we wait till next year’s resolution to make the effort anew? Obviously we all want to be better humans. But, when we see the tendency to put things off throughout the year, why do we keep needing to put a date on it? What does January 1st have to do with stopping a bad habit? Stop it now. Why put it off just because you find you are doing something wrong in May? In October? Today. That is why I like the infinite concept of self study...holding the mirror in front of the self. Seeing where you can go today while seeing what you are already doing well? What do you bring to the table?

I’d like to focus on that, first.

While you are really seeing what you are contributing, let’s go ahead and let that breath go. A big, full, satisfied breath. Push it out, big and full. Leaving space for the new. The part you haven’t brought in yet. A new breath. A comfortable place. If you have to tell yourself to do something in the body, like relaxing your shoulder blades, do it. If you would like to stop putting sugar in your body. Stop. Do it now. If you find yourself falling off into a pile of chocolate cake, pick yourself back up again...and start back to your intention. Look at that long list of stuff that you are excelling at. The stuff you are winning with. Look at the place you are able to stand, and acknowledge that you are doing that, just fine, right now. You have what you need to excel at what you are thriving at in your life. Keep doing that. It’s working.

And then, with that new fresh space that we made within ourselves, exhaling the entire breath of who we are, having acknowledged that there are things we are currently doing well... that’s when we turn to the new and we ask, right here, right now. Not tomorrow. Not just for the New Year...but...now. What’s one thing we can work on? Something we can improve. One thing.

Be the change. Every day. That’s really the whole point, isn’t it?

Namaste.

Winter Solstice

The Winter Solstice is on her way! The longest nights of the year bring with them the shortest of days. Inner Harmony is bringing energy into these cold days with it’s tradition of 108 sun salutations on December 17th at 10:00 am.

These long nights can be hard on our emotions. It’s important to ask ourselves, how are we feeling? As our bodies slow down, fatiguing from lack of light and warmth, it can be easy to lose track of that very important question. How are we feeling? Sometimes, what we need isn’t what we find ourselves turning to. Do you want to turn on the t.v. and munch chocolate cake on the couch? Is that what you need? Will that make you feel better than you feel? Or, maybe, will you feel better getting out your mat, and finding your way into some deep stretches to bring warmth back into the body? Maybe, if you spend those empty spaces with something that fills you up, you might feel better than you did only 20 minutes before.

Isn’t that awesome?

We actually experience this. It’s what brings us back to our mats. It’s what calls us to join together in a practice that asks us to become better humans. That’s what we are reaching for; becoming kinder. More patient. More authentic. Better humans. It’s not just about being able to cascade to your toes in a never ending fold (though that feels great​). It’s not just about the
powerful strength and openness found in camel (mind-numbingly empowering, yes?), or the ability to balance in crow (don’t you feel awesome in crow?). It’s about so much more than that (admittedly cool) stuff. It’s about how it makes you feel. How it makes you, a better​ ​you.

When we take a few moments to just...breathe, it opens a space in the mind that feels like the pause at the bottom of a breath. There, we can ask ourselves if there is anything we need to do. Not something you want, necessarily, but...what is it that you need? If we focus on centering, we can hone in on a simple ujjayi breath. It’s such an easy place to be in stillness. We practice the breath is stillness so that we can keep track of it when we move back into asana. When the movement begins, we notice that the breath becomes more robust, especially as we find ourselves moving into more difficult postures. Going deep into the larger muscles of the body, we create heat, and movement and stillness in a balance. We give space to the breath and continue finding the ease within that breath.
Losing the breath can happen, but, when it does...back up. Go slower. Pay attention to holding that ease and if it gets compromised, simply shorten your stance and regather yourself.

We do this because yoga is found in the breath. We don’t want to start huffing and puffing...we need the tether of the breath between the mind and body. As we move into the complicated simplicity found in one-armed-balance-wrapped-foot-to-head-backbend-the idea is to be able to breathe, no matter the pose. The idea is to find the ease in the pose that we might look to find the ease in our lives.

In practicing breathing with ease and simplicity, we find stillness. We find the pause. When we begin the asana, look to continue to find ease in the postures. When we look for ease, we can think about the toddler who tries to jam a square peg in a round hole. We all know there are poses where we feel that way. The simply don’t make sense. Yet. The breath starts to become pressured.

When you feel like that in yoga, in life, back up a little bit and see if you can find peace in the moment. That’s what we want: to find peace in the postures. In our lives. We don’t want to force. We don’t want it to be complicated. We need simple. And to find that simple, we need to breathe.

Bring your hands to your heart and ask yourself what you are grateful for. Let’s give thanks beyond the holidays, it doesn’t have to be a special day to give thanks. It can be today. Tomorrow. The next day. Every day...

Namaste.

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