A 30-minute sequence for when you’re feeling stiff in the upper back. Great for when you’re feeling a bit immobile in the morning after waking up or after a day in front of the computer.
We start the sequence in Supta Baddha Konasana followed by Virasana forwards.
We do some standing work with the arms in Tadasana starting with Baddhanguliyasana, Garudhasana, Namaskar and Urdhva Hastasana.
Then we come away from Tadasana and move into Half Utthanasana using a support. We take a block and take the elbows to the support and work in a couple of different variations: holding the block with fingers upwards and then moving it down to the upper thoracic.
We return to Virasana forwards and Adho Mukha Svanasana before progressing to some sitting poses. Parvatasana in Virasana, Gomukhasana (with the belt for support) and Dandasana.
We take a bolster and move to Baddha Konasana with the back to the wall to lift the spine and release the groin.
Simple cross-leg twist follows, using a block where needed. We move to a fully reclined position (supine Tadasana) using a belt to extend through the arms and release the shoulders. Staying on the floor, we move into Supta Padanghustasana 1, using the belt around the big toe and sliding the hands down the belt to extend through the side chest and open the back of the legs. Supta Padanghustasana 2 follows with the belt around the big toe and under the shoulder blade.
We finish with Savasana over two blocks to open the chest and restore energy.
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You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.