Practice "B": Release upper back neck & shoulders, care for the back & hips

Intention: Releases tension in upper back, neck & shoulders while strengthening & stabilizing low back, and gently stretching hip area

1.

Notice how you feel. Set an intention for your practice. Then bring your awareness to your breath.

Take about six comfortable breaths

2.

"Uttanasana": As you inhale bring your arms up to the sides

As you exhale bring your torso forward and down, letting your head drop; then inhale coming to the starting position

3.

"Virabhadrasana" adaptation:

Bring one foot forward and one foot back, the back foot/leg in a slight angle. Both legs straight

On exhalation bring your hands to the opposite shoulder gently bringing your head down

On inhalation bend your front leg, open your arms to the sides and look slightly up

Repeat 3 to 4 times; then bring your feet together and notice the sensation around your upper back, neck and shoulders

4.

"Uttanasana": As you inhale bring your arms up to the sides

As you exhale bring your torso forward and down, letting your head drop; then inhale coming to the starting position

Inhale coming upright with arms to the sides

Exhale bringing your arms down

5.

"Vajrasana": Begin standing on your knees

As you inhale lift your arms sweeping them to the sides and then bringing them up with palms facing each other

As you exhale bring your hands back to the sacrum, bringing the forehead to a block. contract your abdominal muscles as you do this moving your navel toward the spine

To finish this sequence, the last time that you come upright bring and bring your arms up inhaling

Just stay there and bring your arms down on exhalation

This is the end of this exercise ("Vajrasana")

Repeat the movement 4 times

Keep the inhalation short, lengthen the exhalation gradually, linking breath and movement and keeping the breath smooth

6.

"Bujanghasana" (cobra):

Lie down with your hands at the sides of your chest, forehead down; notice your breath flowing

As you inhale bring your chest slightly up, let the head follow the movement of the chest

Exhale bringing the torso down to the starting position

Repeat the movement 4 times, making your exhalation longer

7.

"Dvi pada pittam" (bridge):

Turn to lie down on your back

As you inhale lift your pelvis

As you exhale move to the starting position

Repeat the movement 2 times; then stay two breaths keeping the back of the neck long & relaxed

8.

"Apanasana": 

Grab your right knee with the right hand & your left knee with your left hand

Take one inhalation there, with your arms straight, the knees arms distance from the chest

On exhalation bend your elbows bringing the thighs closer to your belly

On inhalation move to the starting position

Optional additional movement #1

"Figure 4": to decrease tightness in hips

Stay a few breaths; then do the other side

Optional additional movement #2

"Jatara Parivritti" adaptation: to stretch and release piriformis

Stay a few breaths; then do the other side

9.

Before the resting position bring your knees to the chest to gently stretch the low back

10.

"Savasana": Rest a few minutes

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susanaviniyoga@gmail.com  
 Lake Oswego, Oregon. U.S.A. 
(503)706 5733 

© 2019 by susanaprana Susana Laborde-Blaj