Upper Back Opening Sequence

Pixie has put together a sequence to help release tension in the upper back, and open up for fluid movement of the body. Beginning with forward bends and arm work with namaskar and , and working up to opening the upper back and shoulders with bharadvajasana and chatushpadasana.

Sequence steps

Supta Half Reclining Bound Angle Pose Simple Cross Legs Forward Half Forward Bend 3 minutes 30 seconds per side 30 seconds Join your feet together, your heels pressed to your Sit with your legs crossed. Keep your sit-bones Stand in front of a wall. Keeping your back and pelvis. Lie back over a bolster or other form of pointing down as you stretch your arms forward to legs straight, tip from your pelvis until your chest support. Relax and let your chest open. If capacity, lengthening your spine. is parallel to the ground. Push your hands into the necessary, use a strap to hold your feet in place. wall and stretch your hips backwards.

Sirsasana Preparation Headstand Preparation Urdhva Baddanguliyasana Paschima Namaskar 5-6 breaths Upward Salute with Interlocked Fingers Reverse Prayer Pose Place your forearms flat on the floor next to a wall 5-6 breaths per side 5-8 breaths and interlock your fingers behind the back of your Stretch your arms in front of you and interlock your Stand in and spread your arms outward. skull. Keeping your head on the floor and your back fingers. Turn your palms inside out and lift your Then bring your hands behind your back, join your straight, start to walk your feet closer toward your arms up overhead, making sure to keep your palms together, and walk them up to capacity. If trunk. Straighten your back and pull your hips up to shoulders open. Change the interlock of your you lack wrist mobility, you can also simply grab capacity. This can also be done with your feet to fingers and repeat. hold of your elbows. the wall. Adho Mukha Vrksasana Gomukhasana Arms Adho Mukha Svanasana Cow Face Pose Downward-Facing Dog Pose 30 seconds 5-8 breaths per side 45 seconds Open your hands into the floor and strengthen Extend your left arm up and the right one down. Press evenly into your hands and feet. The main your arms as you lift your body up, one leg at a Bend your elbows and reach your hands toward aim is to elongate the back of your body while time, into an inverted balance. Use the wall for each other from behind. If clasping them is not lifting your hips up as high off the ground as support if necessary. If pushing yourself up proves possible, use a belt or strap. Pull your elbows in possible. If necessary, bend your knees a little but to be too difficult, you can walk your feet up the opposite directions. Repeat on both sides. stay strong in the legs. wall.

Bharadvajasana 's Twist Utthita Chatushpadasana 4-5 breaths each side Extended Sage Marichi Pose Four-Footed Pose Bring your legs to one side. Place one hand on the 4-5 breaths each side 5 breaths knee - this will help you deepen the twist. The Place your feet parallel to the wall. Lift the leg Lie down with your knees bent so that your feet other hand can be placed on the floor, helping you closest to the wall up and place your foot on a are close to your buttocks. Grab onto your ankles twist even deeper. Alternatively, you can bring it chair. Twist your chest towards the wall and use and lift your hips up above the ground. Open your behind your back until it joins the elbow of the your hand as leverage to go deeper into the twist. chest up and breathe. other arm. Stretch upwards through the crown of your head.

Simple Cross Legs Forward Lying Back Over Support (Step 1) Lying Back Over Support (Step 2) 45 seconds per side 1 minute 1.5 minutes Sit with your legs crossed. Keep your sit-bones Place support under your back and bend your legs. Place support under your back and lie down with pointing down as you stretch your arms forward to Your aim is to open and lift your chest as much as your legs bent. capacity, lengthening your spine. possible, so prepare extra blankets or bolsters. Supported Setu Bandha Supported Bridge Pose 2 minutes Simple Cross Legs Forward Lying Back Over Support (Step 3) Lie down over support placed under the whole of 45 seconds per side 1.5 minutes your body from the thoracic spine down to your Sit with your legs crossed. Keep your sit-bones Place support under your upper body, buttocks, knees. The shoulders swoop down to touch the pointing down as you stretch your arms forward to and thighs. Lie down and breathe. floor. Spread your arms outward or slightly at your capacity, lengthening your spine. side. Activate your feet and press them into the wall.

Savasana Corpse Pose 5-10 minutes Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.