Taking care of our bodies with movement is essential. But while maintaining some strength is important, in this 7-Day Fascia Focus I invite you to dive more deeply into your connective tissue through both anatomical teaching and direct experience.
These fascial layers of tissue, found everywhere in your body, create stability and connection—but tend to grow tighter and shorter over time. The practices in this series include movement, therapy balls and Yin Yoga, all of which will promote more pliability in this important part of your body.
TEACHER: Ellen Cremer
STYLE: Active Learning
LEVEL: Active 1
DURATION: 7 Days
TOTAL PRACTICES: 7
Your Weekly Practices
SETUP YOUR PRACTICE SPACE: Is there one dedicated space where you can leave your props so they are readily available? Or do you like the flexibility to practice on your deck on sunny days? Some privacy is helpful; plus consider turning off your phone, asking for some quiet time from family and keeping excited pets in another room.
PROPS: Here's a general list of props you should have on hand; you may not need all of these depending on the Challenge you're doing. Plus, I announce at the beginning of each practice what you'll need that day. Yoga props are easily found online or at a local sporting goods store.
• Yoga mat
• Two foam Yoga blocks, 4 inch width
• Blankets or pillows (optional: household blankets)
• Yoga bolster (required for most Restorative practices)
• Yoga strap (optional: belt or scarf)
• Therapy balls (only needed for self-massage practices; tennis balls work too)
SHOULD I EAT BEFORE PRACTICE? Try to avoid eating 1-2 hours before any activity; but as with all things, adjust to suit your needs and lifestyle. Avoid caffeine before any relaxation practices.
PRACTICE EVERY DAY? WHEN? It's ok to skip days, take breaks and adjust the schedule to fit your needs! Also each day has a suggested practice time (generally active in the morning, relaxing in the evening); but as always listen to your body and don't be afraid to experiment and modify.
RESPECT YOUR LIMITATIONS: It’s important to remember that not every single Yoga pose offered here is right for everyone, especially with old injuries or other limitations. Please be patient with yourself as you begin this journey and feel free to take breaks or modify as needed.
PRACTICE DETAILS and PROGRESS: Next to each practice you'll find some notes on length, time to practice and what to expect (see sample to the right). When you complete each practice, click the Mark Complete button to save your progress. As you move through the Challenge, you'll see the Progress pie chart change to reflect your progress. You can always click the COMPLETED button again if you want to do that practice over again.
Here is a 90 minute bonus workshop for those of you that are curious to keep exploring.
Tension in the body can have many different sources; from repetitive stress, to too much exercise or not enough, old injuries or scar tissue. But tension in the body can also be the result of emotional stress and difficulty. The suggested classes this week are not about challenging yourself but are an opportunity to turn inward and invite physical and emotional tension patterns to let go. It’s important to keep in mind that working with therapy balls and Yin Yoga poses often comes with strong sensations. I suggest you start easy, take time to get familiar with this work, and if appropriate go deeper over time as some postures and massage practices will be repeated throughout the week.
And perhaps there is also an opportunity for deeper inquiry as you observe not only sensations along the way but also your responses to your experience. How do you discern between what’s too much and what’s just right? What are the choices that you make around this? Are there certain thoughts or beliefs that come up when you choose to do ‘less’ or ‘more’?
Enjoy yourself and good luck!
— Ellen Cremer, Owner
Anytime • 36 min
Anytime • 49 min
Evening • 49 min
Anytime • 45 min
Anytime • 41 min
Anytime • 48 min
Day 7 • Yin Yoga for Shoulders + Neck Check
Anytime • 43 min
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