Restorative Shoulder and Back Opening

Shoulder and back-opening poses, followed by a deeply restorative pranayama session.

Time 90 minutes

Focus Pranayama Restorative

Level Experienced

Contents

Introduction

This sequence is a little different from a straight restorative class, as I have started the session with some shoulder and upper back opening poses (Baddanguliyasana, Garudasana and Paschima Namaskar, plus two extra actions to open the upper back area). This early part of the session also has a few hip and groin poses to bring some life and space to that area (Utthita Hasta Padangusthasana 1 and 2, and Eka Pada Rajakopatasana).

The aim here is to bring some clear focus to the body and to certain joints which both release stiffness and also prepare for later seated pranayama.

After the initial introductory poses, we will move into three restorative postures which are practised here to create space in chest and abdominal area, and to quieten the mind: cross-bolsters, Setu Bandha over a bolster and blanket, and Viparita Karani.

Prepare now for Savasana lying over a three folded blanket. Here we can begin to observe and deepen the breath (Ujjayi 2-4) which brings our focus further inwards.

Sitting Ujjayi follows and we finish this session with Pratiloma Pranayama, alternate nostril digital pranayama for inhalation, hand down for exhalation.

Finish with Savasana to experience the quietness and nerve soothing sensation that pranayama can bring.

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Supta Virasana

Reclining Hero Pose

Lay on your back with your legs bent, your toes pointing backward.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.

Tadasana

Mountain Pose

Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.

Urdhva Baddanguliyasana

Upward Salute with Interlocked Fingers

Stretch your arms in front of you and interlock your fingers. Turn your palms inside out and lift your arms up overhead, making sure to keep your shoulders open. Change the interlock of your fingers and repeat.

Garudasana

Eagle Pose

Cross one leg over the other and balance. Then, cross your arms at the elbows so that both your pinkies are pointing forwards. Then try to lift your hands to capacity while keeping your shoulders level and your chest open.

Paschima Namaskar

Reverse Prayer Pose

Stand in Tadasana and spread your arms outward. Then bring your hands behind your back, join your palms together, and walk them up to capacity. If you lack wrist mobility, you can also simply grab hold of your elbows.

Ardha Uttanasana

Half Forward Bend

Stand in front of a wall. Keeping your back and legs straight, tip from your pelvis until your chest is parallel to the ground. Push your hands into the wall and stretch your hips backwards.

Tadasana

Mountain Pose

Utthita Hasta Padangusthasana I

Extended Hand-to-Big-Toe Pose 1

Grab your foot by the toe and straighten your leg, maintaining your Tadasana line. Lengthen through the crown of your head and keep your body from tipping over. Use wall support if you lack the balance. You can also use a belt if you lack hamstring flexibility.

Eka Pada Raja Kapotasana I

One-Legged King Pigeon Pose I

Bend backward as you reach out to take hold of your back leg. Use a belt if necessary.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Supported Setu Bandha Sarvangasana

Supported Bridge Pose

Lie down over support placed under the whole of your body from the thoracic spine down to your knees. The shoulders swoop down to touch the floor. Spread your arms outward or slightly at your side. Activate your feet and press them into the wall.

Supta Swastikasana

Simple Cross Legs Lying Back

Cross your legs and lie back over support or straight onto your mat.

Viparita Karani

Legs-Up-the-Wall Pose

Bring your hips up to the wall and lift your legs up against it so that they're perpendicular to the floor. You can use a bolster or other form of support under your hips and lumbar spine to incorporate a mild backbend into the pose.

Supta Swastikasana

Simple Cross Legs Lying Back

Cross your legs and lie back over support or straight onto your mat.

Lying Back Over Support (Step 3)

Place support under your upper body, buttocks, and thighs. Lie down and breathe.

Padmasana

Lotus Pose

Cross your legs in a way that your feet are positioned in the thigh creases. Your back is straight, your sit bones point downwards. Your hands rest on the floor beside your knees.

Savasana

Corpse Pose

Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.

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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.

By Pixie Lillas

30 August 2023

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Restorative Shoulder and Back Opening

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