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Yoga for fascia release: a 27-minute flow-then-hold class

Flow first, to warm up and move in many directions, then hold a few poses where you want range, then rest. No trial has measured fascia after yoga: what this changes is mostly range, comfort and how much stretch you tolerate. Hold where the stretch is clear but not painful, and come out at once for tingling, numbness or sharp pain.

27 minBeginner13 movesNo equipmentBack · Abs · Shoulders · Hamstrings · Hip flexors · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Arrive

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Flow

  1. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Downward-facing dog (Adho Mukha Svanasana)5 slow breaths, pedalling the heels
    Beginner · Shoulders, Hamstrings, Calves · 3D demoEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  3. World's greatest stretch4 slow reps each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
  4. Standing spiral reach5 slow reps each side
    Beginner · Abs, Back, Shoulders · 3D demoEasier: Thoracic rotationHarder: World's greatest stretch
  5. Overhead side bend3 slow bends each side
    Beginner · 3D demoEasier: Seated overhead side bendHarder: Overhead lat stretch at a bench (elbows on the bench)
  6. Hip hinge fold5 slow folds, 3 breaths at the bottom
    Beginner · 3D demoWith osteoporosis, fold half way with a flat backHarder: Seated forward fold (Paschimottanasana)

Hold

  1. Low lunge (Anjaneyasana)60 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. Pigeon preparation (Eka Pada Rajakapotasana prep)90 s each side
    Intermediate · Glutes, Hip flexors · 3D demoOr reclined figure four if your knee complainsEasier: Easy pose (Sukhasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  3. Sphinx pose (Salamba Bhujangasana)90 s
    Beginner · Back, Abs, Chest · 3D demoHarder: Cobra pose (Bhujangasana)
  4. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoForehead on stacked cushions with glaucomaHarder: Extended puppy pose (Uttana Shishosana)
  5. Supine spinal twist (Supta Matsyendrasana)90 s each side
    Beginner · Back, Glutes · 3D demoHarder: Seated twist, bottom leg straight

Rest

  1. Corpse pose (Savasana)5 min
    Beginner · 3D demoLie on your side in later pregnancy

Tips

  • Holds of 30 to 60 seconds are enough for range; the 90-second holds are for calm, not extra fascia change.
  • If you're hypermobile, stay in the middle of your range, keep the muscles lightly working and shorten the holds.
  • In later pregnancy, avoid lying flat on your back for more than a few minutes: do the twist and the rest lying on your side.
  • With glaucoma, keep downward dog and child's pose brief and rest your forehead on a support.
  • Stop straight away if you feel any pain or become unwell, and come up slowly from forward folds.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for fascia release: a 27-minute flow-then-hold class take?

About 27 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 7 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.