Fascia releasing poses?

This is Ashtanga Yoga Tech Support. Real questions from the yoga community, answered.

The Question

Hey, I want to get the max amount of benefits in my yoga practice. I'm new to it all, but would like to stimulate the fascia for my cptsd. I've noticed when I usually get back into yoga, I feel awful mentally for the first 2 weeks but, I've passed that bump. I still want my practice to be a bit more healing for me. Any recommendations for trauma sensitive people that includes some of the fascia release theory in the practice? submitted by /u/mellowyoshi [link] …

— via r/yoga

Our Response

Okay. First thing: you already know something important. You feel awful for two weeks, then it shifts. That's information. Your nervous system is responding.

Here's what I'd do. Slow down the vinyasa. Way down. Let the transitions be gentle. Give your body time to not freak out between poses.

Second: breathe through your nose. Both inhale and exhale. This keeps your vagal tone regulated. It's built into the method.

Third: don't push depth in forward bends. That's where people store a lot. Go to 70 percent. Stay steady. Let the fascia unwind on its own timeline.

You don't need a special trauma protocol. You need consistent practice with less intensity. Same poses. Less heroics. The nervous system heals through rhythm and safety, not maximum stimulation.

If you want more on the breathing mechanics, check out the Ujjayi study guide on ashtanga.tech.

You're doing fine. Just back off the gas pedal.