Fascial yoga for home: 5 simple exercises for supple fascia

Does that uncomfortable, pulling feeling in your lower back after a long day at your desk sound familiar? We felt the same way – until we started incorporating a few minutes of fascia yoga into our daily routine. The exercises are simple, require no prior experience, and you can get started right away on your mat at home.

What makes fascia yoga different?

Unlike classic yoga poses, in fascia yoga you don't remain rigidly in one position. Instead, you move in small, springy impulses or slightly vary the angle – this addresses the connective tissue from different directions and adhesions can be released.

5 exercises for beginners

For the following exercises you only need a mat and a few quiet minutes:

• Side rocking while lying down: Lying on your side, place your upper leg slightly in front of your lower, extended leg and gently rock up and down.
• Downward-Facing Dog with Feathers: Assume the familiar position and alternately press your heels towards the ground in a springy motion, instead of holding them rigidly.
• Arm springs while sitting: Sit with legs stretched out, place arms next to your calves and move them slightly springily from the shoulder.
• Spinal waves: While on all fours, slowly change from cat to cow, moving each level of the spine individually.
• Final relaxation in supine position: To finish, lie stretched out and consciously feel how your body feels.

What you should pay attention to

Fascial yoga is generally gentle, but if you have fresh scars or injuries, you should speak to your yoga teacher before training more intensively. Always listen to your body – a slight pulling sensation is normal, pain is not.

We hope you enjoy trying it out – and perhaps find a little more ease in your everyday life. If you'd like to practice regularly, you can also find fascia yoga classes for beginners in our search.

Discover all fascia yoga classes