It’s very common to hold tension in the shoulders and neck. And if you’re like me, and spend long hours sitting at a desk, working on a computer, you’re following a recipe for creating shoulder and neck tension. Try out instead, a recipe for shoulder and neck tension relief: the Supported Backbend:

1. Place a folded blanket or yoga bolster across your yoga mat. If you have a long torso, you may want to increase the height of the blanket or bolster by adding a folded blanket on top of it. If you have a short torso, you may want to use a rolled yoga mat or blanket in lieu of a bolster.
2. Lie over the blanket or bolster with your shoulders at the top, hanging over the edge of the blanket or bolster.
3. Support your head so that it’s slightly higher than your chest.
4. Bend your knees. Place your feet flat on the earth with your feet turned slightly inward (pigeon toed). This helps to alleviate tension in the lower back.
5. cover your eyes with an eyepillow or other slightly weighted eyecovering.
6. Extend your arms out to your sides to form a ‘T’ with the body.
7. Breathe and relax.


Benefits:

- gently opens chest, upper back and shoulders
- relieves stress that may have accumulated from sitting, working at a desk or in front of a computer
- softens and expands spine and spinal muscles
- encourages free breathing
- encourages neck and throat to soften and relax