The last few weeks we’ve focused on restorative yoga poses that are calming. This one is still relaxing, but provides a significant stretch and sense of relief for your chest, shoulders, arms, neck and upper back.
You’ll need a couple of pillows or neatly folded firm blankets or a rolled yoga mat.
How to do it:
- Either fold the blankets or stack 2 pillows so they form a long rectangle, or roll a yoga mat up tightly.
- Place this behind you with your hips on the floor in front.
- Lie your back, shoulders and head down the length of pillows, blankets or rolled mat.
- If you have pain or injuries in your lower back, you will need to put a few pillows under your hips as well so that your hips are level with your back.
- Make sure your head is supported in a neutral position with your spine and back.
- Stretch your arms out to the sides palms up. If the stretch is too strong, bring you arms closer to your hips.
- There are 3 options for your legs: You can stretch your legs out straight as long as you don’t feel pain in your back. You can bend your knees bringing your feet to the floor, take your feet wide and let your knees knock in. Or you can put pillows underneath your knees.
- Rest here for a 2-4 minutes, before rolling to your side and taking a few minutes to rest there.
Restorative yoga for relieving shoulder and neck tension
