What You Need to Know About Fascia


What You Need to Know About Fascia

Deepening your anatomical perspective refines your kinesthetic sense by helping you feel into your entire body—which is greater than the sum of its anatomical parts. The connective-tissue net, known popularly as fascia, weaves those parts into one integrated whole.

If I asked you what a heart is like, chances are you’d say it’s like a pump. The lungs are often described as “bellows,” the kidneys “a filter,” the brain “a computer.” We tend to view the body in mechanical terms because we live in an industrial age—and because the body has been described as a “soft machine” ever since the scientist René Descartes coined the term in the early 17th century.

So it comes as no surprise that most anatomy books show you body parts—this muscle, that ligament—as if we’re assembled part by part like a car or an iPhone. But instead of timing belts and motherboards, we have hamstrings and biceps. An anatomy atlas is a helpful tool for learning, but the error comes when we start thinking that humans are actually built that way. What is actually going on under your skin is so different from what’s in those pictures.

Your body is much more like a plant than a machine. We are grown from a tiny seed—a single cell, or fertilized ovum, about the size of a pin prick—not glued together in parts. This seed contains sufficient instructions (given the proper nourishment) to create a helpless, squalling baby, who turns into an energetic toddler, a feckless teenager, and then finally a mature adult.

By the time we’re adults, we consist of approximately 70 trillion cells, all surrounded by a fluid fascial network—a kind of sticky yet greasy fabric that both holds us firmly together, yet constantly and miraculously adjusts to accommodate our every movement.

The traditional biomechanical theory of the musculoskeletal system says that muscles attach to bones via tendons that cross the joints and pull bones toward each other, restricted by other “machine parts” called ligaments. But all these anatomical terms, and the separations they imply, are false. No ligaments exist on their own; instead they blend into the periosteum—vascular connective tissue that serves as cling-wrap around the bones—and the surrounding muscles and fascial sheets. What this means is that you weren’t assembled in different places and glued together—rather, all your parts grew up together within the glue.

For example, the triceps are wedded by fascial fabric to their neighboring muscles north, south, east, and west, as well as to the ligaments deep in both the shoulder and elbow. If you contract the triceps in Plank Pose, all these other structures will have an effect and be affected. Your whole body engages in the action—not just your triceps, pectoral, and abdominal muscles.

The takeaway for yoga? When you do poses, it is useful to put your attention anywhere and everywhere in your body—not just the obviously stretched and singing bits. A release in your foot can help your hip; a change of your hand position can ease your neck.

See also Fascia: The Flexibility Factor You’re Probably Missing on the Mat

Fascial Function

The fluid fascial network that lives between each cell in your body consists of bungee cord–like fibers made mostly from collagen, including reticulin, and elastin. These fibers run everywhere—denser in certain areas such as tendons and cartilage, and looser in others like breasts or the pancreas.

The other half of the fascial network is a gel-like web of variable mucopolysaccharides, or mucus. Basically, your cells are glued together with snot, which is everywhere, and is more or less watery (hydrated) depending on where it is in the body and what condition it’s in.

All the circulation in your body has to pass through these fibrous and mucousy webs. Generally speaking, the denser the fibers and the drier the mucous, the less the fascial web allows molecules to flow through it—nourishment in one direction and waste in the other. Yoga helps both stretch and ease the fiber webbing, as well as hydrate the gel, making it more permeable.

New research shows that this web of proteins runs down through the membranes of each cell and connects both aspects of the connective-tissue web through the cytoskeleton to the cell nucleus. This means that when you’re doing yoga stretches, you are actually pulling on your cells’ DNA and changing how it expresses itself. Thus, the mechanical environment around your cells can alter the way your genes function.

We’ve known for a while that the chemical environment (hormones, diet, stress catecholamines, and more) can do this, but these new connections explain some of the deeper changes we see when people start practicing regularly.

More on that mechanical environment: Cells are never more than four deep from your capillaries, which excrete food, oxygen, messenger molecules (neuropeptides like endorphins), and more. Tension in your body—slumping your shoulders forward, for example—prompts the fibroblasts (the most common cells found in connective tissue) to make more fibers that will arrange themselves along the line of stress. These bulked-up fascial fibers will form a barrier that will slow or stop capillary-sourced food from reaching your cells. You’ll get enough to survive, but function will slow down. In addition to a thicker barrier of fascial-tissue fibers, the mucus that completes your fluid fascial network will also become thicker and more turgid, which contributes to stopping the flow to your cells.

And because the exchange of goods from capillaries to cells is a two-way street, with cells delivering messenger molecules and CO2 and other waste products back into the bloodstream, a hardened fascial network can trap unprocessed cell products (toxins or metabolites) like a stream eddy traps leaves.

The fix: deep strengthening and stretching squeezes your fascial network the way you would squeeze a sponge. Those metabolites that were trapped in the mucousy bits rush in hoards to the capillaries and your bloodstream. Many of us may feel out of sorts after we release deeply held tension—that’s your liver dealing with the metabolites you squeezed from the tissues. Try an Epsom salts bath, or go back for more movement to keep the process going.

Over yoga time, fascial fibers will slowly thin out and unadhere over weeks, sometimes months, but the mucus can change to a more liquid state in as quickly as a minute, allowing more sliding, less pain, more feeling, and less resistance. Use your yoga—it’s a great tool to get fluids and information flowing to their maximum sensitivity and adaptability.

See also The Anatomy of Fascia—& What It Can Tell Us About How to Practice


Body of Knowledge: Fascia 101

Fascia is the biological fabric that holds us together—the connective-tissue network. This collagenous network of gel and fiber is made up in part by an “extra-cellular matrix,” manufactured inside a connective-tissue cell and then extruded out into intercellular space. The fiber-gel matrix remains an immediate part of the environment of every cell, similar to how cellulose helps provide structure to plant cells. (Remember, we are more like a plant than a machine.)

The Anatomy Trains body map shows our myofascial, or muscle-fascia, anatomy. These 12 whole-body myofascial meridians are more evident in dissection. While most anatomy textbooks show the muscles with the filmy fascia removed, this map illustrates fascia’s deeper function—as global lines of tension, proprioception, and interoception that embed the body’s neuromuscular network, acting to keep your skeleton in shape, guide movement, and coordinate postural patterns. Understanding how these lines function can help unlock a deeper understanding of anatomy for your yoga practice. For example, in Urdhva Mukha Svanasana (Upward-Facing Dog Pose), you are stretching the entire superficial front lines of fascia—the green lines—from the tops of your feet all the way up to the sides of your neck to the back of your skull. You are also challenging all four arm lines. When you strike the right balance in this pose, you can feel your fascial web helping you realize tension and stability, effort and ease.

Feel Your Fascia


Rick Cummings

The benefits of thinking of the body as a whole organism, instead of in parts, are profound. When we truly comprehend and feel this in our own bodies and see it in our students, we can move and teach with more integrity. That said, as yoga becomes physiotherapized, or made into a practice resembling physical therapy that helps people restore movement and function (a necessary and positive process in general), asana are often reduced to which muscles are stretched—think “Downward Dog is good for your hamstrings.” In reality, while tight hamstrings may be a common experience, your edge in this pose may be deep in your calves or butt, or along the fronts of your shoulders. It depends on your patterns—the way you were grown and what you took on.

Try this exercise to help you feel that your anatomy is more like a plant than
a machine, and to help you move away from separating yourself into parts:


Move into Down Dog. It is easy to feel your back body in this pose as you lift your hips, drop your heels from the middle of your legs, and lengthen your spine. But take time to spread your awareness and attention throughout your entire body in order to find points that lack awareness and are unique to your experience of this pose. Here are some points to ponder:

  1. Track the front of your spine in this pose, as if you were rolling a warm red ball up the front of your spine from your tailbone, up the front of your sacrum and the lumbar and thoracic vertebrae, then behind your guts and heart.
  2. Relax your voice box, then your tongue, then your jaw. Let your head dangle. Let yourself be stupid for a moment, then re-establish the length in your cervical spine without the tension.
  3. Move your breath into the back of your ribs, which can be frozen in your early work in this pose. Can you feel the ribs moving under your shoulder blades? Are you moving your lower ribs behind your kidneys?
  4. Move your weight around your feet while in the pose. This can be subtle but powerful. If your heels are off the ground, move slowly, medially then laterally, on the balls of your feet. Feel how that changes the way you feel the rest of your body. If your heels are down, move slowly all around your feet like a clock: At what position do you lock up? Work there.
  5. Because the deep lateral rotators are often limiting in this pose, can you let the area between your sits bones bloom? Try rotating your knees inward in the pose to help find your limitation, and keep working your hips upward. Remember, you are whole. Someone may describe you as a machine, but that is not the scientific truth­—wholeness is.

Join Tom Myers for a seven-week online introduction to anatomy for yoga students and teachers. You’ll learn how to think of movement in holistic, relational, and practical ways, and how to identify common postural patterns, as well as strategies for cueing to awaken parts of the body that may need work. Sign up now.

About Our Pro
Writer Tom Myers is the author of Anatomy Trains and the co-author of
Fascial Release for Structural Balance. He has also produced more than 35 DVDs and numerous webinars on visual assessment, Fascial Release Technique, and the applications of fascial research. Myers, an integrative manual therapist with 40 years of experience, is a member of the International Association of Structural Integrators and the Health Advisory Board for Equinox. Learn more at anatomytrains.com.


《 Kaz Hawkins – One More Night With You (04:13) 》

《 Kaz Hawkins – One More Night With You (04:13) 》

5 Steps to Recover from an Injury, On and Off the Mat


5 Steps to Recover from an Injury, On and Off the Mat

You may be experiencing an injury and all that comes with it, but you are not your injury. Here are 5 ways to recover mentally, physically, and emotionally.

Over the past two years, while dealing with a slow-healing hip injury, I’ve learned that injuries not only affect your physical life—which can have a major impact if you’re an active person or use your body for your profession, like I do—they can also take a toll on your mind, emotions, and finances. In this Yogaland Podcast, hosted by Andrea Ferretti, I go into full detail about my mental, physical, emotional, and financial experiences during my injury journey, plus challenges I’ve faced as a yoga teacher, what gave me hope, and what made my experience more manageable. Though the first six months post-injury were especially difficult, once I started to implement the following life-changing steps, my journey became a lot easier.

See also 4 Ways to Build Hip Stability + Prevent Injury

5 Steps to Recover from an Injury, On and Off the Mat

1. Take Care of Your Injury, but Don’t Let Your Injury Take Over Your Life.

When dealing with an injury, obviously take good care of your body, avoid activities that make the injury worse, and be sure to get all the medical attention you need. If you know the healing process is going to take a long time, it’s important not to get your identity wrapped up with your injury. You are experiencing an injury, and all that comes with it, but you are not your injury. There is more to you and your life than this particular experience.

I learned this lesson a long time ago when dealing with a health issue that influenced my entire digestive track, and got worse after I picked up a parasite in India. For the next couple of years, my entire world revolved around my stomach and colon—that was all I thought about, talked about, read about, etc. My health issue, and trying to fix it, became such a part of my life that it wasn’t healthy for me, or my relationships.

This time around, even though for the first six months I was in non-stop pain that affected my daily activities (I couldn’t even put shoes on unless they were flip-flops), my teaching, and my sleep, I refused to let this experience take over my life. I continue to meet with medical care professionals and do activities to support the healing process, but I don’t give this experience all of my attention. There is a big world out there and more to life than focusing on my hip.

The takeaway: Constantly talking and thinking about your injury, or any negative situation or setback, gives it more power. Focus on the positive aspects of your life while taking steps to get well.

2. Prioritize Self-Care. Feel the Feels, but Don’t Get Stuck There.

Injuries not only take a toll on your body, they also do a number on you mental and emotional state, leaving you in a vulnerable place. The first few months post-injury, I experienced a lot of internal turmoil, anxiety, and depression. I questioned how I would be able to stand on my own two feet, literally and figuratively. I wondered how long would I be in this limited state, how would it affect my teaching and teaching career, what else could I do for work since I’d worked solely in the yoga world for well over a decade, and where would I live if I had to give up everything? The way I normally processed this type of anxiety would be by going for a walk or moving through an asana practice, but that wasn’t an option.

I discovered the best way to handle this period of instability was coming up with routines that helped me feel supported and whole. To de-stress, I found that I could swim with a buoy between my legs, which felt like a meditative practice in and of itself. I got a waterproof iPod and turned it into an underwater party. To brighten my mood, I reintroduced my body to the sun. I spent more time with friends, and discovered how much I love Jacuzzis, hot springs, bathhouses, listening to the ocean, and getting chair massages.

The takeaway: Figure out what makes you feel at ease and supported, and do it!

3. Rewire Your Thinking. Focus on What You Can Do Now.

Post-injury, it’s easy to dwell on not having the same range of motion you once had or not having the capability to safely get into your favorite yoga postures. These limitations may last weeks, years, or even a lifetime. It’s normal to experience frustration and grieve your new limitations. That being said, continuing to focus on what “used to be” is not going to serve you or anyone else. It’s important not to get your identity, or value, wrapped up with your physical range of motion or capability. Your “do” is not your “who." You are not your yoga practice. The asana practice is only a tool to help connect you to something deeper than the physical body. Also, let go of the misconception that being able to do complex asanas equates to being an advanced yoga practitioner.

In the same way holding onto your past doesn’t serve you, putting unrealistic expectations on what your practice “should” look like by an arbitrary date isn’t healthy. Our timeline and Mother Nature’s timelines don’t always line up. It’s important to respect your body instead of pushing yourself too hard, which can lead to further setbacks. I learned this all too well in the first couple of weeks after my injury by pushing myself too hard, making my injury 100 times worse. Even after making my injury worse, I planned to be back to my normal practice in four to six months, while no doctor, both then and now, has been able to give me a timeline as to when I’ll be back to “normal."  Currently, I would be in a much better place and had an easier time healing had I backed off rather than pushed.

Two months into my injury, after experiencing a lot of depression and anxiety, I decided to rewire my mind. I sat down with a pen and paper and made an exhaustive list of everything I could do NOW, both on and off the mat. This was by far a turning point for me that gave me a much more positive outlook. I was so shocked and excited about all the things I could do, even while being in a limited state. For example, in addition to my new self-care activities, I realized how much I loved writing blogs and articles. I honed my verbal cues and realized I could still teach complex asanas in classes, workshops, and online by using students to demonstrate poses rather than my own body. I found out how much I enjoyed helping other teachers with their career path, and began developing a co-led 200-hour teacher training. I also went through a couple more teacher trainings, deepened my knowledge in anatomy, learned more about yoga injury prevention, and have become interested in yoga balls and therapeutic classes.

The takeaway: Focus on what you CAN do, not what you can’t do.

4. Don’t Let Go Of Your Practice—Work With What You’ve Got.

It can be easy to dwell on what your practice used to look and feel like pre-injury. Though your practice may temporarily or permanently altered, instead of focusing on what you can’t do, figure out what you can safely do now, even if it’s one pose, such as Legs-Up-the-Wall Pose (Viparita Karani) or a meditation practice.

Talk to your doctor or physical therapist and find out if there are any poses that may may reduce your pain or help heal your injury. For example, throughout my entire healing process, Viparita Karani has helped me reduce inflammation in my legs and hips and relax my pelvic floor muscles. Months after the initial injury, to help reduce pain, I added Downward-Facing Dog in wall ropes; a Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) variation in order to create space between the head of my femur bone and hip socket; and eventually Bridge Pose and one-legged Bridge Pose, to strengthen my gluteus and hamstring muscles, which tend to weaken when you have a hip injury.

Before doing any asana, ask yourself, “Is this pose going to help my injury, make it worse, or neither?" Don’t feel pressure to do any poses that aren’t going to support you getting better. Let your body be your guide. For poses that seem OK for you to do, be hypersensitive, take things slow, and be cautious when coming into a posture. Start with the most conservative variation of a pose and see how it feels before gradually going deeper. You might find the most conservative variation is the best variation for your body now and maybe even 10 years from now, and that’s OK. Its better to be safe than cause further harm to your body.

Let your yoga teacher know you are injured. If you have a minor injury, it might be OK for your teacher to adjust you during class. As for me, I don’t want anyone touching my body unless they are a medical professional. If there are poses offered in class that don’t seem best for you, find a couple of default poses that work for you. You can also ask your teacher for recommendations.

See also The 10 Rules of Hands-On Adjustments for Yoga Teachers

The takeaway: Let go of your ego. It’s important for you to let go of what you think a pose “should” look like. Don’t compare what your current practice looks like with what it used to look like, and don’t ever compare your practice with others.

5. Stay Positive About Your Future. Continue to Dream Big.

In addition to focusing on what you can do now, keep your eyes on what you want to see manifest! One of the positive things my injury did was force me to slow down my hamster wheel and allow me to see that my wheel wasn’t rolling down the best, most sustainable path. It gave me a chance to rethink what I really wanted in life, both big and small. I asked myself, “What do I want? How do I want to feel?" I discovered that the majority of the things that I wanted either didn’t require having a fully mobile body, or by the time some of my wants manifested, I would have a more mobile body. For example, I wanted feelings of peace, abundance, and stability. I wanted more quiet time, and more time to see my family my friends. I wanted to help animals and build water wells. I wanted to spend more time in nature, go clothes shopping (it’s been years), get a Vitamix (I finally got one!), take a vacation at least once a year (it had been years!), and have my own house. I wanted to use my gifts and talents, both known and unknown, in the best ways. Teaching-wise, I decided I wanted to take a slightly different direction, but I listed many of the same desires I had pre-injury. I wanted to work more with Yoga Journal (which I’m doing!), teach more online classes, learn more about yoga injury prevention, teach at more national and international workshops and festivals, and lead teacher trainings.

The takeaway: Don’t waste any time on being bitter. Don’t let your injury limit you now or your future. Where the mind goes, the man (or woman) follows! You may find the same dreams you had pre-injury can still happen post-injury. Let your setbacks become your divine set-ups. Dream big.

Hear Laura’s story come to life and learn how she turned the fear and difficulty of injury into a catalyst for positive change on Yogaland Podcast.


《 Kaz Hawkins – Surviving (04:21) 》

《 Kaz Hawkins – Surviving (04:21) 》


台北市需要的不是更多硬體,更多的展演空間最後變成蚊子館,也不是拿政府的錢去酬庸辦更多賺不到錢的活動: 需要的是上位的視野要打開,腦袋才能轉變。
#流行音樂 #唱片



台灣流行音樂的沒落不是這近幾年的事情了,滾石唱片在2004年的財務危機就已顯曝困境的開端。自MP3格式普及以來,大量的數位音樂散播成了很多人聽音樂的主要選擇;音樂市場已經轉變,賣唱片不是唯一主要的收益來源。Youtube、Facebook與My Space等社群影音平台如春筍湧出,整個音樂行銷有效的方式也完全顛覆。





可惜總是說的比唱得好聽,當初競選的網路廣告(link is external)言猶在耳,實在諷刺。如今LIVE House 台北市的問題根本沒有得到解決或是紓緩,除了競選承諾根本沒有用心落實(可參考另一篇之前的投稿) ,音樂文化的問題本來不是一朝一夕可以改變。

台北市需要的不是更多硬體,更多的展演空間最後變成蚊子館,也不是拿政府的錢去酬庸辦更多賺不到錢的活動: 需要的是上位的視野要打開,腦袋才能轉變。就像當年應該就要看到音樂市場的問題,不是在於唱片賣多賣少,而是整個型態早就不一樣了!

前幾日一個標題聳動的新聞,更是再次觸動了這個問題的核心。聯合報的新聞標題是這樣下的:「柯文哲:韓流壓台流周杰倫後台灣沒再產生巨星(link is external)


(圖片來源:maxpixel,CC0 Public Domain )








《 Kaz Hawkins – Lipstick & Cocaine (05:12) 》

《 Kaz Hawkins – Lipstick & Cocaine (05:12) 》

5 Yoga Moves to Practice Daily for Everyday Core Strength


5 Yoga Moves to Practice Daily for Everyday Core Strength

Incorporate these poses from Nicole Sciacca, Chief Yoga Officer at LA’s Playlist Yoga, into your daily routine to strengthen your core muscles and help you maintain a strong and flexible spine.

While you may think about your core on the mat, how often do you consider the work of the core in everyday life? As a mother of a 70-pound four-year-old (he has a very tall father!), I can attest to the importance of full-body strength and mobility. You use your rotational core every single day for basic movement. Those muscles that make up the front, side, and back of your core allow you to flex, extend, and twist. They play a role in everything from carrying groceries home from the farmer’s market to picking up dog poop. The great news is that incorporating the following five moves into your daily yoga practice will strengthen them to help you maintain a strong and flexible spine.

5 Everyday Strong-Core Yoga Moves

About Our Expert


《 Kaz Hawkins – Sleep In Peace (05:33) 》

《 Kaz Hawkins – Sleep In Peace (05:33) 》




#自主學習 #高等教育 














電腦讓資訊取得容易,現在的學生可以做到以前學生做不到的廣博程度。如果學生有批判性思考的能力,接收大量資訊是很有幫助的,但在沒有建構有體系的思考能力下,讓資訊垃圾進垃圾出(garbage in and garbage out),反而令人擔憂。









狼狽不堪地再次停好車子,來到實驗室,首先面試我的一位資深研究員拿著一個印著「NO」的馬克杯,與我在會議室面對面坐下來。這名面試官的形象,完全就是電影《○○七》中的頭號反派諾博士(Dr. No),諾博士的最大特色,就是總是說「NO」。









《 Kaz Hawkins – I Just Wanna Make Love To You (06:56) 》

《 Kaz Hawkins – I Just Wanna Make Love To You (06:56) 》

許一個無塑海洋 國中小生畫出心中的美麗海灣


許一個無塑海洋 國中小生畫出心中的美麗海灣





得獎者:新北市大觀國中 許芙瑋

美麗海灣。 海龜的主體意象鮮明,背上乘載著廢棄塑料物,隱喻人類在海洋生態問題上,無法推諉且必須承擔責任的角色。繪圖:林欣蓉;圖片來源:環保署提供。


得獎者:台北市五常國中 林欣蓉



得獎者:南投縣延平國小 吳芳儀



得獎者:台北市光仁小學 賴品彤



得獎者:彰化縣中山國小 邱語婕



得獎者:彰化縣中山國小 邱駿越

※ 更多作品及得獎名單請至臉書專頁「無塑海洋Plastic Free Ocean」查看




《 Kaz Hawkins – Feelin’ Good (07:14) 》

《 Kaz Hawkins – Feelin’ Good (07:14) 》






帶著藍或紫色的光澤讓紫嘯鶇另外有琉璃鳥之稱。圖片來源:Robert tdc。(CC BY-SA 2.0)


捕食到青蛙的台灣紫嘯鶇。圖片來源:Daoan。(CC BY-NC-ND 2.0)




原始的溪流環境,是許多生物們賴以維生的家。圖片來源:Daoan(CC BY-NC-ND 2.0)




學名:Myophonus insularis

  1. 全長約30公分,為台灣鶇科成員中體型最大者。
  2. 嘴喙與腳為黑色,眼睛為紅色。
  3. 額部、雙翼以及胸部羽緣具有藍紫色的色澤。
  4. 羽色為黑色,且帶有藍色或紫色的亮麗光澤。


※感謝CHOICE喬義司  與行政院環境保護署支持自然谷之星專頁








《 Kaz Hawkins – Because You Love Me (06:06) 》

《 Kaz Hawkins – Because You Love Me (06:06) 》

【不一樣的募款箱】彈珠台結合紙雕 讓一枚硬幣看見社會運轉


【不一樣的募款箱】彈珠台結合紙雕 讓一枚硬幣看見社會運轉






將錢幣比喻為流浪貓 , 做出流浪貓穿梭城市街頭的效果。街景以台灣人熟悉的迪化街為參考 , 以提昇人們對身邊街貓的重視









※ 本文轉載自台藝大視傳系107級畢製展新鮮直送──募善臉書專頁



















【◎心靈研磨坊 - 曼陀羅藏◎】

《心靈研磨坊 ─ 身心體能極限的突破,放慢步調,邁開腳步,輕鬆地悠遊著....》

%d 位部落客按了讚: