3 Yin Yoga positions to help release stiff and tense back, shoulders or neck
By: Websolution AB
Here are three Yin Yoga positions that let your back get stretched out and stimulated in the ways that your spine is designed to move:
· Forward bending
· Backward bending
· Side Bending
Yin-Yoga Back exercise
By resting for 3-5 minutes in each of these positions you soften up around your vertebrae, musculature and connective tissue along your entire spine.
1. SEATED FORWARD PRECIPITATE
Sit with your legs straight ahead on the carpet. Let your legs have a small distance between them, so it feels comfortable for you. Gently and slowly the upper body gets to fall over the legs from the hip joints. If it feels good, let the spine round itself and head fall, based on the force of gravity. Do not pull yourself down with the help of your arms but let your body softly melt down over your legs.
The spine will in this position take a forward curved shape. You may feel that it stretches along the entire back of the body, back, neck and even down around the leg and back of the legs.
2. BRIDGE – BACKWARD BENDING
When you slowly come up out of the forward precipitate, take a bolster and lay across the carpet next to the butt. With the support of the hands and arms lower you down backwards over a bolster/pillow until the top part of the spine/shoulder blades and the head finds a place to rest down on. Your spine is invited to be shaped like a rounded bridge over the bolster, backward bending. This position allows expansion of the thoracic and stomach and creates more room for the diaphragm movement (your most important respiratory muscle) and a deeper breathing and better oxygenation of your body.
3. CRESCENT – LATERAL BENDING
The starting position of the crescent moon is that you lie on your back on the carpet. Note your pelvis and your legs. Let them be an "anchor" in the position, by lying where it is, in the middle of the carpet. Gently move the upper body, chest and head, to the right of the carpet. The arms follow up over the head as far as feels good. Then you also move your legs and feet to the right.
You may feel that it stretches everything from the lower leg, thigh and hip up to the thoracic, arm and armpit, along the left side of the body.
The shape of the crescent allows the spine to bend to the side.