Roll, Release, Restore at Practice Yoga

Release tension, move with more ease and recover better, using simple ball, block and roller techniques you can do yourself at home, at the gym or at your desk.

New to self-myofascial release? Read my guide: What Is Self-Myofascial Release?

What you'll do

• Learn what fascia is in plain words, and why slow pressure and movement help you feel and move better

• Practice simple self-release for feet, calves, hips, glutes, upper back, chest, neck and shoulders

• Test, roll, retest: check a few easy movements before and after, so you feel the change

• Take home a short routine you can use any day

A peek at what we do

Workshop outline

2 hours: a 75-minute all-levels yoga class with self-release woven all the way through it, then a deeper dive into the areas the class doesn't reach.

• 0:00 Welcome and check-in: a quick health check-in, how to find the right pressure (about a 5 or 6 out of 10), and three "before" tests: forward fold, head turn and figure 4

• 0:10 All-levels yoga class with self-release (75 minutes): ball work for the feet and calves before standing poses, hips and glutes before hip openers, and the upper back and chest before gentle heart openers, with quick retests along the way so you feel the change

• 1:25 Short break

• 1:30 Deeper dive: slower, targeted release for the areas the class didn't reach: base of the skull and neck, jaw, the front of the shoulder and chest, and the front of the thigh and hip

• 1:50 Rest, retest and take-home routine: a slow, calming rest, then repeat the "before" tests and pick 2 or 3 techniques for a 5-minute daily routine

Who it's for

Anyone who sits a lot, trains hard, or just wants to move with more ease: yoga students, runners, lifters, desk workers and the simply curious. All levels welcome; no experience needed. Every technique has a gentle option, and a short check-in opens the workshop.

What to bring

Please bring your own mat, a towel, a water bottle and comfortable clothes you can move in. You're also invited to bring 2 yoga blocks, myofascial release balls (or 2 tennis balls in a sock) and a foam roller if you have them. Marda brings extra release balls and rollers.

Registration

Workshop: $60. Bring your own myofascial release balls, or 2 tennis balls in a sock. Marda brings extras to share.

Want your own set to take home? Practice Yoga sells release balls at the studio, so you can pick some up before or after the workshop.

About your teacher

Marda Zechiel is a 500-hour E-RYT from Evergreen, Colorado, visiting family in Cincinnati, with 18 years of teaching experience, and she completed Yoga Medicine's Myofascial Release Training. She is the founder of Marda Yoga and has trained more than 175 yoga teachers in 11 countries. Her classes are strong, kind and practical, and you'll leave with a short routine you can use at home, at the gym or at your desk.

Cancellations and refunds

• This workshop runs with a minimum of 6 participants. If it doesn't reach that by Friday, November 13, it will be canceled and you'll receive a full refund.

• If we need to reschedule or cancel, you'll receive a full refund, or you can move to the new date.

• Need to cancel? Cancel up to 7 days before the workshop for a full refund. After that, you can transfer your spot to a friend.

FAQ

This is an educational self-care workshop. It is not medical care and does not diagnose or treat any condition. Questions? Email thepowerofyoga@mardayoga.com.