Trigger Point Yin Yoga, Surrey, White Rock, BC

I love yin yoga because it balances out the yang in my world. Yang can be all the active exercises, like running, or vacuuming, however, when yoga is involved you know that there is a deeper connection with movement through the breath, like hatha yoga.

Yin helps open up the deep connective tissues (ligaments, tendons, fascia, and joints) by sitting in asanas (yoga postures) for at least 3 to 5 minutes. Of course, the trainer in me knows that core stability is a major contributor to back wellness, so I do include a core connection in most classes.

Here is what a set may look like:

Breathe the number one thing we do when we come to this world is taking our first breath. Then, old school, we got smacked to ensure that all-important breath. Learning how to breathe isn't taught in schools, and it doesn't come with a manual. It does become important when it came to child-birthing! All of a sudden the value of the breath was number one in order to get through the labor, and for the most part, life.

When it comes to doing one of the most important things in life, breathe, what happens when you are not aware of the effects on the body? Breathing seems so simple, right? Did you know that your posture may hinder one of the most beautiful things you will ever experience, naturally? Breathing consciously takes on a whole new paradigm. Anyone who meditates daily knows exactly what I am talking about. No, not every session will be profound, however, the likeliness of connecting the mind to the body and vice versa gets better with practice, and that is what yoga provides, as well.


 All yoga (including meditation) is about the breath!

Trigger Point Release when a muscle contracts the thick and thin filaments of the muscle fiber slides across one another, often known as The Sliding Filament Theory. This occurs whether it is a simple bend of your finger, or as complicated as a back-bend. Typically, muscle automatically relaxes after each normal contraction, thanks to our smart body's, however, when a posture or an activity is held for too long the muscle strangely forgets to relax. Hmm, perhaps the untrained body and mind? Just a thought.

I have found it takes some poking and prodding to assist with the release first and then a stretch can finally occur. Unfortunately, due to chronic and habitual patterns with simple postures such as; sitting, sleeping, and walking, the tendency is the tissues to go back to the contracted state. Therefore, one may think that stretching is almost pointless when the body is hurting. 

One common example of a habitual posture is holding the phone to the shoulder. This stressing out the already hard-working neck from holding up our heavy heads all day long, particularly the SCM in this case (sternocleidomastoid). Obviously, this puts strain on the neck and shoulder, and an abundance of tissues that are shown below.

                  

The many muscles of the neck (SCM is the V-shaped muscles).


Stretch ~ I pick a muscle group to stretch out that complements the trigger point that was released. This stretch is where you hold the posture for a considerable amount of time (3-5 minutes). The yin stretch is where I remind the students to breathe continuously! Knowing how to breathe properly takes time, practice, and an awareness of the breath is more than just air going in and out of the lungs. Our mind begins to lose focus with all the chitter-chatter going on, and learning how to focus increases with... BREATHING Consciously!

Core Connection ~ there are many core exercises to choose from, and this may be the only time when actual sweat may break out from the body. The room is a perfect temperature for yin yoga, but certainly not hot. Ideally, it is approximately 30 degrees as opposed to the 40 degrees found in a hot yoga room.  


Core Connection

I often coach people about what the core really is, and no it is not the 6 pack abs. The core is made up of muscles deeper than the rectus abdominus. The core begins with the pelvic floor, perineum, Mula Bandha, AKA, the washroom muscles. Contracting the pelvic floor muscles activates,  via the nervous system, the transverse abdominus by 15%. I ask the students to feel their transverse, which will also activate the multifidus, the low back erector spinal muscle. The three muscles together make up the  'Core'.



Trigger Points TrPs have been known to refer pain to areas away from where it is actually hurting. For example, carpal tunnel has pain in the wrist, yet the actual cause of the pain may be coming from the shoulder (external rotators behind the armpit). People sadly can resort to surgery and have no results, because the main cause is still there. Remember the doctor is a general practitioner, not a specialist.


An example of the main trigger point that I always love to do, and teach, is the piriformis. This little hip extensor (as well as, the gemellus and obturator muscles) is underneath the gluteus maximus and often presses on the sciatic nerve. This may send pain down the leg, as well as into the low back. This is why I have my students take their time with a small, soft-ball (sometimes a tennis ball is needed or preferred to get deep enough, even though it is not necessary) and roll it around to find the sweet spot, or the tender area.




There are often many places that are sweet enough to hang out in the glutes, and I encourage spending time there to allow for the brain to release these muscles that are caught in contraction. It doesn't take long to find sweet release when the trigger point catches onto what we want, a relaxed muscle.

Once again, the breath will allow the muscle to open up through relaxation, especially when the breath is sent to the area with conscious breathing and intention (mindfulness). Pain is not the goal here; however, some may call it sweet pain knowing that the release is worth holding onto. I call it bliss, and often it is an uncomfortable sensation. Discomfort is something we all need to experience to create a transformation in the body.

This is why it is important to open up the joint that was holding onto the contracted muscle, and who knows how long it was being held in a contracted state! Often, self-daily treatments are required to ensure the muscle gets the message, and then finally it relaxes with this repetitive training. Pain is a great messenger, considering that there is something not well within the tissue. 

I love this message, "Pain is Inevitable. Suffering is a Choice." But please, do not damage the muscle further, more is not better when it comes to Trigger Point Yin. Less is best.
Seal pose stretches the hip flexors (psoas) after a trigger point release.

Shiva Cor Academy in White Rock, BC
call or text Coral-Lei at 604-345-6545 
or email info@shivacor.com


Comments

Paul LeBlanc said…
I like this article. The idea of the muscle being caught in contraction without the brain's consent is valuable. Releasing, then fixing it up so it doesn't keep happening is tricky, but I know your trigger point release works!
i am so happy to stumble apon this. i have released some trigger points through yoga but thought i was onto something new--there is very little written about trigger point release through yoga. i release some points so strong i enter a euphoric state. sometimes it takes 10 or 20 minutes just to let my body sink into the spot. the release causes the muscle to tremor and jump --then the release feels like there is a flow of energy that can finally travel through where the obstruction was. i feel like i am finally on my way to healing my body. i think i totally "get" yoga, but i never hear anyone else talk about yoga at this level
Thank you for writing this amazing comment. I hope you are still exploring the gift of yoga and sharing your personal success with trigger point release. Your feedback, and the way you allowed your body to feel and let go of the energy is inspiring. I could not have said it any better than that! The feeling is real and alive when we are present with it. :) Namaste