Strengthening the Posterior Fascial Line – The Key to Balance

When we’re born, our body’s flexors are naturally strong. Only later do the extensors develop – those responsible for lifting us up into an upright, two-legged posture. Gravity doesn’t make this easy. That’s why the balance between flexors and extensors is fundamental.

The Primary Series of Ashtanga Yoga focuses heavily on stretching the posterior fascial line. That’s why it’s so important to also work on strengthening it – to unlock the full potential of the practice and avoid injury.In my classes, we take a non-traditional approach: choosing what’s best for the body right now.

📸 Tap the photo to go to a strengthening sequence for the posterior chain.

What Are Fascial Lines?

Fascial lines are connective tissue networks that surround, support, and link our muscles, bones, and organs into an integrated whole.Tom Myers, who introduced the Anatomy Trains theory, identified several key fascial lines: the superficial front and back lines, deep front line, lateral line, spiral line, functional lines, and arm lines.

In Ashtanga – especially when practicing only the Primary Series – we often focus on stretching the back line in poses like Paschimottanasana, Janu Sirsasana, Kurmasana, and many others.

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Why Strengthen the Posterior Fascial Line?

Strengthening the posterior fascial line improves posture, enhances spinal stability, and helps prevent injuries.It’s essential if you want to access deeper and more stable versions of advanced asanas.

A healthy balance between the front and back fascial lines gives us more control over our practice and allows us to reap greater benefits.If your practice leans too heavily toward stretching the back line without strengthening it, it may lead to instability or injury.

That’s why it’s worth investing time and energy into exercises that build strength – so both front and back fascial lines are equally strong and supple.

To strengthen the posterior chain, try yoga poses that activate the back body while lengthening the front:

• Bhujangasana (Cobra Pose)

• Setu Bandha Sarvangasana (Bridge Pose)

• Salabhasana (Locust Pose)

• Dhanurasana (Bow Pose)

Strengthening the posterior fascial line is a key element in practicing the Ashtanga Primary Series with stability and long-term joy.It supports harmony and balance between the front and back of the body, helping you progress safely and effectively through your asanas.

Through regular strengthening exercises and mindful practice, you can boost your strength, flexibility, and endurance – and experience even deeper satisfaction from your yoga journey.

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