Release Tension: Day 4

Today’s sequence is designed to release tension in the upper body. We flow through poses that stretch your spine in all directions to alleviate pain in between the shoulder blades.

THE BIOMECHANICS OF THE SEQUENCE

The focus of this sequence is primarily on the upper body. We practice beginner seated and reclining poses designed to release tension and relieve pain in between the shoulder blades. By moving the spine in all directions—from side to side, twisting and gently forward and back-bending—we release tension and reduce stiffness.

The sequence starts with a down-regulating breathing exercise called 4-7-8 Breath and finishes with a Progressive Muscle Relaxation. Both of these techniques, alongside the flow of gentle poses, help to release tension in the upper body.

HOW TO GET THE MOST OUT OF THE SEQUENCE

The best time to practice this sequence is at the end of the day. If you’d like, you can wait until you are in bed as you don’t even really need a mat. A therapeutic, relaxation routine like this one will help you to get a restful night’s sleep and wake up in good alignment.

In the seated poses, it is imperative that you have a straight spine. For many people, this is not accessible in Easy Seat (sitting cross-legged) without propping yourself up on several blocks. Alternatively, you can kneel if that is comfortable or even practice the opening postures on a chair.

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