This is a great, shorter sequence for working into the upper back and really working to release the neck. Perhaps after you’ve been sitting at a computer, or after sleeping in a bit of a funny position.
We start lying back over a bolster, and Virasana forwards. Standing in Tadasana, we progress through a series of arm actions to extend the arms, open the shoulders and sink the help to bring the shoulder blades into the back.
We use support for the elbows and use the strength provided from the Namaskar position followed by an extension with arms behind the back to encourage the shoulder blades down and deeper into the back.
Extended variations of Half Uttanasana help to bring blood into some of the finer muscle groups.
Using the blocks and supports for the shoulders allows us to dig deeper into the shoulder muscles and trapezius using dogpose as a base.
We then lie over two blocks and slowly slide the shoulders towards the floor which provides some great release for the neck and opens the chest.
We finish with Virasana and Savasana.
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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.