Move · Videos · Yoga · 39 min

Therapeutic Yoga for the Lateral and Spiral Fascial Lines

Therapeutic Yoga for the Lateral and Spiral Fascial Lines — video by hejhej-mats Play · 39:11

Video by hejhej-mats on YouTube · Open on YouTube

A slow therapeutic yoga class on the body's side and spiral lines, with arm and side-body stretches (optional small bounces), wrist work, twists, lunges and warrior shapes. Two blocks help; suits people comfortable in downward dog.

  • 39 min
  • Intermediate
  • Low impact (no jumping)
  • mat

Good forHealthy fascia

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Step by step 14

Tap a time to watch that step in the video.

  1. Sit on a block, cross-legged or kneeling; close your eyes, breathe deeply and set an intention. 1:50
  2. Seated arm presses through the palms, then side bends and twisting side bends each way, bouncing gently or holding. 4:17
  3. On all fours: circle the body over the hands for the wrists, then turn the fingers toward you and sit back. 10:05
  4. Lift the left arm, pressing through the palm, then thread it under the right arm; clasp the hands to go deeper. 11:56
  5. Right leg circles, shin-on-calf self-massage, knee-to-shoulder crunches, then the leg out to the side. 13:45
  6. Half kneeling: twists and side bends to the right with the breath, then lift the leg to balance if you can. 16:42
  7. With blocks: bend the front knee and lift the chest, then straighten the leg and turn it in, into pyramid. 18:15
  8. Down dog, plank, cobra and three-legged dog, then a lunge twist into warrior two, pressing out through the palms. 21:06
  9. Second side: lift the right arm and press through the palm, then thread it under the left; clasp to go deeper. 26:22
  10. Left leg circles, shin-on-calf massage, knee-to-shoulder crunches, then the leg out to the side. 27:58
  11. Half kneeling: twists and side bends to the left, then balance on the right knee if that's available. 30:58
  12. Pyramid flow on the left leg with blocks, then a high lunge twist and warrior two. 32:30
  13. Front hand on a block, knee bent, top arm pressing up; then fold forward and step back to kneel. 35:30
  14. Sit back on your heels, a block between the calves if needed, and rest quietly with your eyes closed. 37:33

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Press out through the palms as if pushing two walls apart to engage the side body.
  • Bounce lightly or hold the stretch, whichever suits you; both are offered.
  • If you feel very tight, stay on all fours instead of pushing back.

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadpalm presses, all fours, down dog, plank to cobra
  • Wrists & hands takes loadall-fours wrist circles, palm-back bounces, down dog
  • Hips takes loadleg circles, side lunges, warrior II, pyramid
  • Knees takes loadlunges, warrior II, calf compression on all fours
  • Elbows movesplank lowering, cobra
  • Upper back movesthread the needle, twists, side bends
  • Lower back movescobra, twists, side bends
  • Ankles & feet movesfoot-edge presses, toes-up pyramid, dog pedals
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Blocks under hands; hold still instead of bouncing; stay on all fours, not sitting back

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by hejhej-mats; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety