This is a wonderful, short sequence which helps to release pain or tension in the neck and upper back. It is a favourite amongst the great group of people that help to manage the Yoga Vastu website!
The sequence begins with supta swastikasana and virasana forwards with the arms and wrists to the bolster for deepening opening of the dorsal spine. We then move into some arm stretches from a standing position: udhva baddhanguliyasana, garudasana arms, hands in namaskar.
We then take a bench and step back to half-uttanasana with the arms extended, then hands together over the shoulders and a shoulder-opening pose with the hands behind the back to the support.
We then go to the wall and standing side-on we reach the arm back into 2 positions in order to open the shoulder. We take 2 blocks and position them against the wall and do 2 variations of adho mukha svanasana (dogpose) followed by virasana forwards with hands to the blocks.
We move to the floor and use two blocks and a blanket to move through 3 variations to release the neck, sliding back over the blocks. We then transition through forward virasana before finishing with savasana with a partly-rolled blanket under the curve of the neck for support.
Save PDF and print
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.