Favorite Upper Back Tension Release

For me, after a long work day at the computer, my upper back tightens up and I begin to notice how shallow my breath has been all day, and how much tension has crept up from my shoulders into my neck and jaw. If this sounds at all familiar to you, you may want to try a simple, restorative, relaxing heart opening, upper back releasing pose....(you could even do this yoga pose in front of the couch and still watch a little bit of TV with your family).

The only think you may want to have is 2 yoga blocks. However, you could also use a rolled up blanket, pillow, or potentially even a book or two to achieve the same effect. If you would like to have relatively inexpensive yoga blocks ~ check out amazon.com, where I ordered the blocks pictured below.

Heart Opener 

1. The blocks are on the same level - this allows the neck to be in relatively the same line as the rest of the spine (less of a back bend)
2. The block under my back, is just under my shoulder blades, you will know you are in about the right place if it's not painful and you can easily open your arms out in this shape, often referred to as 'goal post' arms
3. What do you do with your legs? - You can extend them out long in front of you, or you can bend the knees out to the side and place the soles of your feet together (supta baddha konasana)

Deeper Heart Opener

The only difference between the picture above and this, is that the block under my head is one level lower.
This allows for a deeper back bend. If you do not have blocks, you could easily use a small pillow or blanket. If you feel comfortable and open in your neck/throat area, you can completely remove the block under your head.



You may notice this pose has a lot of similarities to Fish Pose, Matsyasana. It does. It is a supported version of this pose. For me the supported versions, pictured above, are comforting and soothing. A gentle way to expand through my front ribs and release some of the tension that builds up in my upper back and neck. It is also a place, where I can close my eyes for a few moments and rest (not sleep, just be still and quiet). Also, because the body is in a bit of a back bend, you will notice the stomach stretches a bit. Which after a long day of sitting, hunching or even a bit of ab-work from a workout (and even after "my eyes were bigger than my stomach" dinner), this pose can feel really great as the stomach is gently stretched.

So....with that, I wish you a few moments to find yourself in this supported fish pose. If you have any favorite tension release poses, I would love to hear about them. Send me a picture of yourself in your favorite restorative, stress relieving pose, and I will accumulate and share in a future post.