Release, stretch, recover

RELEASE, STRETCH, RECOVER

STOP STRETCHING HARDER – PERPARE YOUR TISSUES FIRST
If stretching feels uncomfortable, ineffective, or your muscles tighten up again shortly afterwards, the issue may not be a lack of flexibility.

Many people assume they simply need to stretch more, stretch deeper, or hold stretches for longer. In reality, if the tissues aren't prepared to lengthen, stretching can feel like pulling against resistance. The body senses this tension and responds by protecting itself, often causing muscles to tighten rather than release.

Preparing the tissues first can make all the difference.

FASCIA, THE MISSING PIECE
When we think about stretching, we tend to think about muscles. But muscles don't work in isolation. Every muscle is wrapped in and connected by fascia – a body-wide web of connective tissue that runs continuously from head to toe.

Fascia acts as the body's internal scaffolding, helping to distribute force, support movement, protect tissues, and assist repair. It also plays an important role in hydration. Fascia contains hyaluronic acid, a substance that attracts and holds water, helping tissues glide smoothly against one another.

When fascia becomes dehydrated or restricted, movement can feel stiff, heavy, and limited. The layers of tissue don't slide as freely, and stretching often feels less effective.

This is where myofascial release (MFR) self massage comes in.

RELEASE WITH MFR FIRST
MFR is a simple self-massage technique using balls, rollers, or other tools to improve the quality of the tissues before stretching. MFR helps prepare the body for stretching by:

• increasing mobility

• increases hydration

• improving circulation

• restoring glide between tissue layers

• reduces tension

• distributing stretch forces more evenly

• stimulating the parasympathetic nervous system

As the tissues become more hydrated and mobile, stretch forces can be distributed more evenly throughout the body rather than concentrating in one tight area. Instead of fighting against resistance, you're creating the conditions for movement to happen more naturally.

In short, MFR helps your body become more receptive to stretching.

THEN STRETCH TO CAPTURE THE LENGTH
One of the most noticeable effects of MFR is an immediate improvement in mobility. You may find you can move further or more comfortably within minutes.

However, mobility gains don't always last.

The tissues have a natural tendency to return to familiar patterns over time. This is where stretching becomes important. After releasing tension with MFR, gentle stretching helps reinforce and maintain the new range that has been created.

The goal isn't to force the body into deeper positions. In fact, stretching at around 60% of your maximum range is often more effective. You don’t necessarily need long holds. Around one minute per muscle group, five times per week, is enough to create change. Working gently allows the nervous system to feel safe, reducing the likelihood of protective muscle tension. 

Think of stretching after MFR as capturing the new length. MFR creates the opportunity; stretching helps the body keep it.

RECOVER AND MOVE BETTER
Together, MFR and stretching create a powerful combination to:

• improve mobility

• Improved hydration

• Improved circulation

• nervous system regulation

• reduce stiffness

• ease DOMS

• help you recover faster

• and even help you sleep better

The stretch formula = Release + Stretch + Recover

Give this sequence a go or join my new The Stretch Reset class on SYFL for a guided session combining MFR and stretching to help your body move better and recover faster. Use the code YOGARU50 to get 50% off your first month.

EXPLORING RELEASE, STRETCH, RECOVER IN YOUR PRACTICE
This sequence combines myofascial release (MFR) and gentle stretching to help restore mobility, ease tension, and support recovery – perfect after training, after a long day sitting, or whenever your body needs a reset.

It is divided into three sections – hips, shoulders and spine. To maximise the effect of the MFR you will follow it with both dynamic stretching with two mini and static stretching immediately after.

Take your time and spend 30-60 seconds per area with the MFR and 60 seconds in each static stretch. Notice any changes in your range of movement and your fluid movement after.

ALIGNMENT CUES
Below are the MFR and stretching techniques used in this sequence. The props you’ll need are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
1 x yoga blankets - or any wool, thick cotton or fleece blanket with density.
2 x yoga bricks - or two thick similar sized dictionaries.
2 x MFR balls - or 1 tennis ball.

MFR
No.1 - hams
Compression - from seated, place 2 x balls on a brick at the top of your thigh, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lean forward over your extended leg to gently stretch the hamstrings x 5.
Roll & cross fibre - roll the leg side to side, up and down.

No.2 - glute max
Compression - from supine with knees bent, place 2 x balls in the centre of each buttock muscle, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower one knee at a time towards your chest x 5. Place your right foot on your left knee and lower and lift your right knee.
Roll & cross fibre - roll around the whole buttocks area.

No.3 - pecs & lats
Rocking - from side lying, place the brick on its mid height in the centre of the armpit. Rock your weight back and forward for the lats then pull the brick a little more forward and rock forward and back for the pecs.

No.4 - quadratus lumborum
Compression - from supine with knees bent, place 2 x balls above the back of the hips either side of the spine, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower one knee at a time towards your chest x 5.
Roll & cross fibre - roll up and down the lower spine below the ribs.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Posture stacking

WHY POSTURE MATTERS
Poor posture doesn’t just affect how we look – it influences how we breathe, move, balance, and age. Over time, it can contribute to back pain, neck tension, reduced mobility, and even low energy levels.

Modern life often works against good posture. Hours spent sitting, driving, scrolling, and working at desks can reinforce poor movement habits without us even realising it.

Poor posture exists on a spectrum – from subtle asymmetries that may never cause problems to more noticeable misalignments that can lead to pain and dysfunction over time.

Posture plays an important role in overall wellbeing, and awareness is the first step toward improving it. To observe your own posture, try catching yourself before you automatically correct it. Notice whether you tend to have forward head carriage, rounded shoulders, a rounded upper back, an overly arched or flattened lower back, or knees and feet that turn excessively inward or outward.

It can be difficult to assess ourselves objectively, so ask a friend or partner to observe how you move throughout your normal day and share any patterns they notice. That feedback can be incredibly valuable. Once you identify where your body feels tight, weak, or compensating, you can begin addressing what you specifically need to improve your posture.

POSTURE BRICKS
Good posture doesn’t come naturally to most people – it’s a skill built through awareness, mobility, strength and consistent practice.

Think of posture as the architecture of your body. Gravity places constant load on this structure and, over time, it will often find weak points. Our goal is to maintain this architecture so it stays resilient, strong and capable for years to come.

A concept I teach all of my students is posture stacking. Imagine your body is made up of bricks: feet, ankles, knees, pelvis, shoulders and head. When these bricks stack efficiently on top of one another, your body distributes load properly and moves with ease.

When one brick shifts out of place, everything above and below it must compensate. If the pelvis tips forward, the spine loses its natural curves and load gets pushed into areas that weren’t designed to carry it. If the shoulders round forward, the head often follows – placing extra strain on the neck and upper back.

I encourage my students to observe their posture stacking throughout class so they can bring that awareness into daily life – how they sit at their desk, walk, climb stairs, carry shopping and move through their day.

Posture stacking isn’t limited to standing still. You can explore it throughout yoga poses and dynamic transitions too. In High Lunge check whether the pelvis is upright and steady. In Warrior II notice whether one shoulder is drifting forward. During transitions, use strength and control to move slowly and with awareness. Yoga gives us endless opportunities to practise better alignment in motion.

YOGA FOR GOOD POSTURE 
One of yoga’s greatest benefits is that it strengthens the muscles that support posture while improving body awareness. This awareness – known as proprioception – is your ability to sense where your body is in space, and it plays a huge role in how efficiently you move.

Strong posture requires a balance of mobility, stability and strength – and yoga develops all three. While many muscles contribute to good posture, some of the key players include the gluteus medius and gluteus maximus, which stabilise the hips; the transverse abdominis (TVA), which supports the lower back; the erectors, which help keep the spine upright; and the lower trapezius and rhomboids, which support the upper back and shoulders.

Many yoga poses – particularly standing poses like Virabhadrasana II (Warrior II) and Ashta Chandrasana (High Lunge) – play an important role in strengthening the hips and glutes, helping the pelvis stay stable so the spine doesn’t have to compensate.

Backbends against gravity, such as Salabhasana (Locust Pose) and Ardha Uttanasana (Half Forward Fold), strengthen the muscles along the spine and upper back, helping to counteract the rounded posture many of us develop from desk work and looking down at phones.

Yoga also offers a wide variety of arm positions that help open the front of the chest while strengthening the back of the shoulders. This helps anchor the shoulder blades more effectively onto the ribcage – an essential component of maintaining an upright, supported upper-body posture.

The feet are often overlooked, yet they’re the foundation of posture. Each foot contains 26 bones and over 100 muscles, tendons and ligaments that absorb force, create stability and keep us balanced. That’s why I include balance work in many of my sequences – so your body becomes better at adapting to everyday challenges like uneven ground, sudden movement or simply moving through life with more confidence.

Stress affects posture too. When we feel overwhelmed, we often collapse forward, breathe shallowly and physically shrink. Yoga helps interrupt that pattern through movement, breath and nervous system regulation. Sometimes simply opening the chest and standing taller can shift both your posture and your mindset.

POSTURE CHECK INS
Throughout your day, check in with your posture using these simple cues.

Think of your pelvis as a bowl carrying precious liquid that you don’t want to spill. If you feel your pelvis tipping backward while sitting or standing, gently rock forward on your sit bones to restack it.

Then notice your chest. If it feels collapsed, imagine a string attached to the centre of your chest gently lifting it forward and upward, helping your ribs and shoulders stack back over your pelvis.

Small corrections repeated consistently can create lasting change.

Good posture helps you move with less pain, breathe more efficiently, maintain independence as you age, improve athletic performance, reduce tension headaches, support joint health and feel stronger and more confident. Most importantly, it helps you move through life with greater ease.

Good posture = mobility + stability + strength + balance + body awareness.

That’s exactly what we work on in my sequences and yoga classes – helping you build better posture for life, not just for the yoga mat.

Join me in class, use the code YOGARU50, and start strengthening your posture from the ground up.

EXPLORING POSTURE STACKING IN YOUR PRACTICE
This sequence focuses on stretching the pecs, upper trapezius, hip flexors, quads and lats; and strengthening the glutes, TVA, erectors, lower trapezius and rhomboids. It gets started with MFR to wake up some of the postural muscles and some standing balance drills which will immediately wake up all the balancing and postural muscles. As you are doing your balance drills check in with your posture stacking. 

The second and third rows are your two main standing fires. I recommend you flow through them once with a few breaths per pose and then flow through them another 1-3 times depending on your time with the breath count indicated in the sequence. As you flow through the standing flow check your posture bricks and notice your main postural muscles listed above switching on as you work on strengthening your posture.

Finally, the sequence brings you down to the ground for your cool-down and a final opportunity to try out posture stacking from a seated position.

ALIGNMENT CUES
Below are the MFR and stretching techniques used in this sequence. The props you’ll need are:
1 x yoga bricks - or two thick similar sized dictionaries.
2 x MFR balls - or 1 tennis ball.

MFR
No.1 - Glute med
Compression - from side lying up on your forearm, stack 2 x balls behind your frontal hip bone on your outer hip, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower your leg x 5.
Roll & cross fibre - roll up and down on your outer hip.

No.2 - Pecs & lats
Rocking - from side lying, place the brick on its mid height in the centre of the armpit. Rock your weight back and forward for the lats then pull the brick a little more forward and rock forward and back for the pecs.

No.3 - Glute max
Compression - from supine with knees bent, place 2 x balls in the centre of each buttock muscle, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower one knee at a time towards your chest x 5. Place your right foot on your left knee and lower and lift your right knee.
Roll & cross fibre - roll around the whole buttocks area.

No.3 - Erectors
Compression - from supine with knees bent, place 2 x balls above the back of the hips either side of the spine, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower one knee at a time towards your chest x 5.
Roll & cross fibre - roll up and down the lower spine below the ribs.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Winter evenings flow

YOUR EVENING RESET
After a full day of activity, decision-making, and stimulation, it’s normal to feel mentally wired or physically tense. A gentle evening ritual helps release the day’s buildup and prepare your body and mind for rest. Moving with intention slows the nervous system, supports deeper sleep, and creates space to ease into relaxation.

Yoga is one of the most effective ways to wind down in the evening. Gentle movement, paired with conscious breathing, activates the parasympathetic nervous system – your body’s “rest and restore” mode. This response helps lower stress hormones, eases muscle tension, and creates a sense of calm that prepares you for sleep. Evening yoga often targets areas where stress accumulates, such as the spine, hips, shoulders, and jaw, gently encouraging release.

A consistent evening yoga practice supports your body’s natural circadian rhythm. It can enhance melatonin production, aid digestion, reduce inflammation, and ease you into a more restful and regenerative sleep. Even just 15 minutes of slow, mindful movement can become a powerful signal that your day is ending and it's time to relax and reset.

EVENING YOGA IN WINTER
As daylight fades early and temperatures drop, the body naturally turns inward. Similar to nature, this is a season for conservation and restoration. An evening yoga practice in the winter months becomes a powerful way to warm gently, settle deeply, and support resilient rest.

Cold weather can leave muscles feeling stiff and joints less mobile, especially if you’ve been sitting more or bracing against the chilly, wet weather. Gentle breath led movement gradually builds heat, supports circulation, nourishes connective tissue, and helps fascia stay supple during colder months. Unlike summer’s need to cool down, winter evenings benefit from contained, cocooning postures – think blankets, bolsters, and layers that allow you to soften without losing heat.

Breathwork is especially powerful in winter. Slow nasal breathing gently warms the air before it enters the body, while extended exhales activate the parasympathetic nervous system, easing you out of the day’s demands. Deep belly breathing supports digestion and signals safety and calm to the nervous system.

Your winter evening practice is less about output and more about nourishment. Dim the lights, wrap yourself in warmth, move slowly and intentionally. Let your mat become your comfort blanket against chilly winter days. When you honour the body’s need for steadiness and rest in winter, you cultivate resilience that carries you through to spring – you’ll waken from winter hibernation feeling restored and nourished.

EXPLORING WINTER EVENINGS FLOW IN YOUR PRACTICE
This gentle evening practice stays close to the ground to help dial down your nervous system and prepare your body for sleep.

Row One begins with self-myofascial release (MFR) for the sides and back of the hips. Hips often feel achy and stiff by the end of the day, whether you’ve been active or sitting for long periods. Hip tension can also contribute to unsettled sleep. MFR helps rehydrate the tissues and ease built-up tension, making it more comfortable to settle and rest at night.

Rows One and Two focus on gentle mobility for the hips, spine, and shoulders, releasing the accumulated tension of the day. The movements are slow and steady, supporting both recovery and nervous system regulation.

Row Three keeps you low to the ground but introduces a slightly wider range of movement. If you’re feeling exhausted, you can simply repeat Row Two and skip this section. If you’re still carrying restlessness or mental busyness from the day, Row Three offers just enough variety to help discharge that energy and quiet the mind.

The Final Row brings you into seated shapes, includes targeted shoulder MFR for common areas of stiffness, and finishes with a soothing restorative pose to ease you fully toward sleep.

ALIGNMENT CUES
Below are the MFR and restorative techniques used in this sequence. The props you’ll need are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.
2 x yoga bricks - or two thick similar sized dictionaries.

Restorative
MFR
No.1 - Hips (gluteus medius)
Compression - from side lying up on your forearm, stack 2 x balls behind your frontal hip bone on your outer hip, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower your leg x 5.
Roll & cross fibre - roll up and down on your outer hip.

No.2 - Glutes (gluteus maximus & piriformis)
Compression - from supine with knees bent, place 2 x balls in the centre of each buttock muscle, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower one knee at a time towards your chest x 5. Place your right foot on your left knee and lower and lift your right knee.
Roll & cross fibre - roll around the whole buttocks area.

No.3 - Shoulders (trapezius & supraspinatus)
Compression - from supine with knees bent, place 2 x balls in the centre of each upper shoulder, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly circle arms overhead and back to the ground x 5. 

No.4 - Back of skull 
Lie on your back and place a brick on its lowest high just below the curve at the back of your skull (occipital ridge). Extend your legs out, arms slightly away from your body, palms facing up. Legs slightly apart and feet fall out to the side, soften your shoulder, back of the neck long. Gently roll your head from side to side to ease out tension in the muscles at the back of the skull. Roll your head mid way to your right, pause and make small circles, repeat on the left side. Remove the brick, soften the muscles across your forehead, your temples, the back of your skull. Let the whole body become heavy and melt into the support of the ground.

Restorative
No.5 - Mountain brook
Half roll a four fold blanket and place it at the top of your mat. Accordion fold the other blanket and place it below your top blanket where your shoulder blades will lie. Place the bolster towards the bottom of your mat where your knees will be. Lie supine on your back, nestle the rolled part of the top blanket in the curve of your neck, place the accordion folded blanket under the lower tips of your shoulder blades and the bolster under the creases of your knees. Legs and arms extended, palms facing up, feet fall out to the side. Feel the rise and fall of the props supporting your back body.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru