Neck and Shoulder Prescription

This is Sammy enjoying full navasana during one of our breaks. Patanjali tells us that our postures should be steady and comfortable. This is what he is talking about. Look at that smile!

We spent today with a physiotherapist, reviewing neck and shoulder therapy. Do you realize that your beautiful head weighs almost 25 pounds? No wonder that neck is tired at the end of the day. As you read this, you may find excessive tension in the upper back and shoulder muscles, maybe a fuzzy feeling in the head? Try this simple stretch series. It can be done anywhere and only takes about 10 minutes. You'll feel refreshed and ready to conquer what comes next!

1. lie down

2. roll head side to side in a "no" motion, slowly and using a belly breath

3. rest

4. roll the head in a "yes" motion, not lifting the head from the ground

5. rest

6. tuck the right hand under the buttocks, palm down, and roll head back to the left; hold and breathe

7. come to neutral, rest and repeat on the other side

8. once again, tuck right hand under buttocks, palm down; tip head so left ear is coming toward shoulder; hold and breathe; slowly lift chin toward ceiling and breathe

9. return to neutral and rest; repeat on the other side

10. add in a restorative pose for about five minutes... my favourite would be a rolled blanket along the length of the spine and another rolled blanket under the backs of the knees; remember to belly breathe

We are also working on our first big homework assignment... a yoga therapy prescription for one of our fellow students which we have to present to the class. We assess their lifestyle (diet, exercise, sleep, emotions, etc), goals, range of motion and physical condition and design a personalized program using our yoga tool box of postures, exercise, diet, ayurveda analysis, meditation, mantra, affirmations and relaxation practices. Whew! I'll keep you posted on if I pass!