Winter Shoulder Sequence
This is a great restorative sequence for Winter when the cold wind makes us hunch our shoulders, or for anyone who spends a lot of time at a computer (or doing anything else hunch-inducing). It strengthens the core, massages the spine and releases tension from that tricky spot right between the shoulder blades. This sequence helps the respiratory system by encouraging us to take deeper fuller breaths, which also encourages clear thinking and relaxation. This sequence is not designed for injured or pregnant yogis and everyone please mindfully and if anything doesn’t feel right for your body- stop and readjust- all these movements should feel relaxing.
Start by folding a thick blanket into quarters, then roll up from the longest folded edge. You need a rolled blanket sausage long enough to run from the crown of your head to the tip of your tailbone. If you have them, you could use a foam roller for Setu Bandhasana and bolster for Supta Baddha Konasana instead.
For Blanket Setu Bandhasana, start by sitting on one end of your rolled blanket and lay down along it. Your whole spine rests on the roll except for maybe a little space under the neck and lower back. Let your arms rest by your sides and tune into your breath. Notice the breath flowing in through the nostrils and expand the breath right down to the bottom of the lungs so your belly gently rises. Think of releasing any tension as you release the breath out again. Feel the back of the ribs expand around the rolled blanket with each breath in, feel your body rest down with each breath out.
When you feel ready, start to engage your core strength with each exhale. The inhale remains deep and full, as you exhale, scoop your belly back towards the spine, as if you are doing up a corset around your waist. Also engage your pelvic floor muscles by visualizing the shape of the pelvis- pubic bone at the front, tailbone at the back, sit bones on each side. Think of drawing those four points in towards each other using the muscles between them.
Once you have a clear sense of your core, bring your focus back to your spine. Inhale to prepare, then exhale to engage core and peel your tailbone off the blanket, roll it back down with your inhale. With your next exhale roll the sacrum up too, inhale to roll back. With each breath out, engage your core and peel a little more of your spine off the roll. If you find a tight spot, roll through it extra slowly and carefully, taking as many breaths as you need each time. Don’t hold your breath. Think of smooth, gradual movements, rolling up and down vertebrae by vertebrae, rather than lifting into your biggest back bend. Only roll up to the point between the shoulders, being mindful not to compress the neck. If you have trouble sensing each vertebrae, just keep practicing- over time you will refine those neural pathways. It might be helpful to imagine that you are laying on a piano keyboard and each vertebrae is playing a note as you roll up and down.
Be aware of keeping your thighs parallel, pressing down on the big toes if you knees start to splay out to the sides.
If you feel stable and want more of a core strength challenge, try floating your arms off the floor or crossing them over your chest. Repeat as many times as you like.
For Supta Baddha Konsana, move along the blanket so that your bottom is steady on the floor and the end of the blanket starts at the curve of your lower back, where it feels comfortable. Soles of the feet press together and your knees rest out to sides. The closer your feet are to your pelvis, the stronger the inner thigh stretch will be. If this puts pressure on your knees or lower back just move your feet further away or put cushions under each thigh. If you need more support for your neck just put a pillow under your head.
Bring your arms out by your sides and gently move them like you are making snow angels, bending the elbows will make the stretch more intense. Pause at the place where the stretch feels strongest and breath into it. If your arms don’t touch the ground either put more blankets beneath them or let gravity draw them slowly down. Use each inhale to channel energy and oxygen to the places you feel restriction, use each exhale to gradually release tension as you engage your center. Stay as long as you are comfortable too, keeping the focus on the breath.
When you have finished, ease off the blanket and lay your spine back down on your mat, enjoy how broad and relaxed the back of the body feels and how deep and full the breath is. Take a savasana (deep relaxation), being especially mindful to relax the belly with each exhale.
This sequence helps free up blocked energy from each chakra as you mobilize the spine. The stretch for the chest and hips is especially beneficial for Svadhistana and Anahata chakra- if you’d like to know more about the chakras take a look at my subtle body page.
