by Michael Alan Dorman | 2015-01-12 18:13
Intended for Wednesday, but you can really do it any day you need some backbends.
Reclining, knees up, take 10 breaths.
Gently turn your head from side to side. Try to keep your chin from deflecting to your shoulder.
Cross one arm over the other, bend both elbows, work to bring the palms of the hands to press into one another.
Holding the block firmly between your hands, raise straight up and lower down to the floor.
Lift the heart up and out of the pose while being sure to keep core engaged by extending the tailbone down
Hands together in front of the heart. Life the back knee if you wish!
Stand on your strap. Hold one end taut, with your shoulder somewhat depressed. Take the other arm over your head to your ear. Press the head into your hand (do not pull on your head)–you’re trying to engate the muscles, not force them to stretch.
Try to hold these few several breaths on each side.
Clasp the hands behind the body, and fold forward, taking your shoulder to the inside of the front knee.
Folding forward from a wide-legged stance, let the neck release while turning it from side to side.
Interlace the fingers behind the back. Keep the tops of the feet on the floor.
Same as before, but with the legs lifting as well. Remember to hug them toward the midline.
Try to keep the shoulders back as you press the back of the head into the interlaced fingers. Actively stretch the tailbone toward the heels.
Remeber to extend the tailbone toward the knees as you lift the hips.
If this seems at all sensible, you already know what you’re doing.
Take the arms back as well
Soles of the feet together as you lengthen the spine and fold.
Take at least five minutes for Shavasana
Source URL: http://gurave.org/2015/01/12/a-shoulder-and-neck-practice/
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