2024 Winter Yoga + Movement Classes

Full Body Fascia Release, Deep Stretch Yin Yoga & Restorative Yoga Nidra Guided Meditation

‼️ Do you experience brain fog? Low energy? Anxiety? Insomnia? Headaches? Chronic pain? Numbness and tingling? General imbalance and dysfunction?

According to The New York Times, fascia release is “the key to better health.” Why? Because emotional trauma or stressors can result in physical symptoms as the memory of the trauma is stored in the fascia.

What is fascia? Fascia, a connective tissue made primarily of collagen, forms an interconnected web throughout the body, much like mycelium underground. Just as mycelium acts as a communication network that maintains balance in an ecosystem, fascia acts as our body's communication matrix, maintaining checks and balances while supporting our internal systems. It provides structure, stabilizes movement, promotes fluid communication, and even serves as our protective body armor during times of stress.

For example, imagine you’re driving and the car in front of you suddenly brakes. Your body immediately tenses up—this is your fascia acting as protective internal armor to shield your organs and insides from harm. While this is a natural and healthy response to acute stress, problems arise when the body remains in this state for extended periods.

If you experience daily stress—whether from emotional, physical, or environmental sources—your fascia can harden, becoming dehydrated or even calcified over time. What begins as a temporary protective mechanism can transform into a chronic, hardened stress pattern, locking the body into a state of tension and imbalance. This can lead to symptoms such as brain fog, low energy, chronic pain, insomnia, anxiety, depression, headaches, numbness, tingling, and overall dysfunction. (Recommended reading: The Body Keeps the Score by Bessel van der Kolk, MD, and Fascial Release for Structural Balance by Thomas Myers.)

Perhaps you’ve felt like this, too.

If so, who are you when you’re not stressed? Do you remember what that feels like? Do you want to remember?

Full Body Fascia Release: Deep Stretch Yin Yoga + Restorative Yoga Nidra Guided Meditation

Restorative practices like yin yoga, somatic exercises, and fascial maneuvers can gently stretch and open the fascia and other connective tissues using gravity and time.

What is a Fascia Maneuver?

A fascia maneuver combines specific breath patterns and intentional movements to act as an internal deep tissue massage. By working from within, these maneuvers help open up and hydrate the fascia, releasing areas of tension and restoring balance. Regular practice of fascia maneuvers can help with:

• Insomnia

• Stress

• High cortisol levels

• Hormone imbalance

• Chronic pain

• Anxiety and depression

• CPTSD

• Brain fog

• General imbalance

• Scoliosis and more

What is Yin Yoga?

Yin Yoga is a slow-paced restorative style of yoga that targets the deep connective tissues, such as fascia, ligaments, and joints, rather than just focusing on the muscles. The practice involves holding poses for extended periods—typically 3 to 5 minutes or longer—while focusing on deep breathing and relaxation. By holding the poses for longer durations, we allow gravity to gradually release tension in the fascia, creating space and increasing flexibility.

Yin yoga is especially beneficial for improving joint mobility, increasing circulation, and releasing emotional and physical tension. It helps to rehydrate and restore the fascia and connective tissues, creating balance and harmony within the body.

Unlike high-intensity interval training (HIIT), vinyasa yoga, or cardio, these low-impact restorative practices are safer for individuals in states of chronic stress. Activities like HIIT or intense cardio can elevate cortisol further and deplete the adrenals when the body is already in a state of fight-or-flight. Restorative practices activate the parasympathetic nervous system, promoting calm and balance instead of adding more strain to the system.

This trauma-informed restorative experience will include:

• Breathwork to promote relaxation and grounding.

• Deep stretch yin yoga to gently open the fascia and connective tissues.

• Fascial maneuvers to massage and open the fascia from within.

• Restorative yoga nidra meditation for deep relaxation, integration and introspection.

What is Yoga Nidra?

Yoga Nidra, often referred to as “yogic sleep,” is a deeply restorative guided meditation practice that induces a state of profound relaxation and stillness. It’s typically done lying down and involves following a guided body scan, breathwork, and visualization techniques to enter a state between sleep and wakefulness. During this state, the body is deeply relaxed while the mind remains alert and aware.

Yoga nidra is incredibly beneficial for reducing stress, lowering cortisol levels, improving sleep quality, and promoting overall emotional and physical healing. By activating the parasympathetic nervous system (“rest and digest”), yoga nidra fosters a deep sense of calm, helping to reset the body and mind after periods of stress.

When combined with fascia maneuvers and deep stretch yin yoga, it creates a powerful healing experience to:

• Activate the parasympathetic nervous system (“rest and digest”).

• Reduce cortisol and stress.

• Release trapped emotions and tension.

• Promote deep healing and connection to self.

Why Fascia Maneuver, Yin Yoga, and Yoga Nidra?

Each of these practices—fascia maneuver, yin yoga, and yoga nidra—play a crucial role in promoting holistic healing and overall well-being.

Fascia Maneuver is a unique technique that uses the power of breath as an internal deep tissue massage. By consciously breathing into areas of tension, we can open up the fascia, the connective tissue that surrounds and supports our muscles and organs. Fascia often stores emotional and physical stress, and by releasing this tension, we can alleviate chronic pain, anxiety, and other stress-related symptoms. The fascia maneuver works to restore balance, reduce cortisol levels, and promote relaxation throughout the body.

Yin Yoga complements this by targeting deep tissues and fascia through long-held, passive postures. This practice allows us to stretch and release tension from the inside out, opening up tight muscles, improving circulation, and increasing flexibility. Yin yoga helps to loosen the fascia, breaking up stagnation and promoting the flow of energy through the body. It creates a safe and gentle space to process emotions and physical discomfort that are often trapped in our bodies.

Finally, Yoga Nidra (yogic sleep) provides deep relaxation and activates the body's parasympathetic nervous system, which encourages healing and restoration. In a yoga nidra practice, the body rests deeply while the mind remains alert, leading to a profound sense of inner peace and balance. This practice helps to release stress, anxiety, and trauma stored in both the body and mind, supporting emotional recovery and long-lasting healing.

When combined, fascia maneuver, yin yoga, and yoga nidra create a deeply powerful and transformative practice. Together, they promote healing on physical, emotional, and energetic levels, making them ideal for anyone experiencing chronic stress, anxiety, insomnia, pain, or trauma. The combination of these practices not only helps release physical tension but also supports mental clarity and emotional resilience, offering a comprehensive approach to holistic health.

Class Details

• When: Mondays, 6:30-8PM

• Where: The Sanctuary in Clayton

• What to Bring: A yoga mat, notebook/pen, blanket, and comfortable clothing. Be prepared to stand for the first part of the session and lay down for the remainder.

• All Levels Welcome: Beginners and participants of all ages will find the class accessible.

While attending the full weekly series is recommended for optimal results, drop-ins are welcome.

A Note on Stress Patterns

When we’re stuck in stress cycles, we tend to focus externally—on food, safety, shelter—while disconnecting from our bodies and emotions. This fight/flight/freeze response leaves little space for introspection or connection to self.

Trauma-informed restorative yoga nidra provides a safe space to reconnect mind, body, and spirit. By focusing on deep relaxation and sensory awareness, it activates the parasympathetic nervous system (the body’s “rest and digest” mode). Through stillness and conscious breathing, it reduces cortisol, promotes relaxation, and fosters a sense of calm and well-being.

Unlike a flow class, this practice is performed lying down or seated, making it deeply restorative and accessible for all.

My Story

Hi! I’m Sarah, a trauma-informed yoga and restorative movement guide with a background in Western Medicine from Washington University in St. Louis. After surviving a near-death accident in 2015, I faced a brain injury, chronic pain, CPTSD, and autoimmune challenges. While my studies focused on Western medicine, I found profound healing through holistic practices like somatic movement, fascia release, and restorative healing techniques such as yoga & qigong.

In 2020, I realized how chronic stress had taken over my life. My cortisol levels were through the roof, my adrenals were depleted, and I was constantly sick and exhausted. Stress patterns like fight/flight/freeze left me disconnected from myself and others. Over time, through restorative practices, I reconnected with my mind, body, and spirit, transforming pain into purpose.

These practices helped me:

• Release emotional and physical tension/pain.

• Reduce cortisol and stress.

• Reconnect with myself and find balance.

• Regain mobility and presence

Today, I’ve created my own healing program and community to share these transformative techniques. My mission is to help others heal by reconnecting with their authentic selves.

Additional Information

• Recommended Reading: The Body Keeps the Score by Bessel van der Kolk and Fascial Release for Structural Balance by Thomas Myers.

• Stay updated on class cancellations due to weather or personal reasons through email and Instagram @greaterthan3d @yogawithgreaterthan3d

Connect

• Website: www.greaterthan3d.org

• Instagram: @sarahbankz, @greaterthan3d, @yogawithgreaterthan3d

• LinkTree: https://linktr.ee/sarahbankz

• Book classes and events: https://greaterthan3d.setmore.com

Let’s heal together, one stretch at a time.