20-Minute Restorative Yoga for Overwhelming Days
- okay, here's a breakdown of the yoga sequence described in the text, listing the poses and key instructions:
- Note: The text includes links to Yoga Journal for detailed instructions on each pose.
okay, here’s a breakdown of the yoga sequence described in the text, listing the poses and key instructions:
Yoga Sequence for Back Pain Relief
- marjaryasana to Bitilasana (Cat-Cow Pose):
* Round your back, lifting “out” of the shoulder joints.
* Arch your back, dropping your midback down below the shoulder blades.
* Repeat 10 times.
- Setu Bandha Sarvangasana (Bridge pose):
* Lie on your back, knees bent, feet flat on the floor, heels near hips.
* Curl up from the tailbone, exhaling.
* Interlock fingers under your body, pressing arms down and tucking shoulders underneath.
* Hold for 3-5 breaths, release arms, and roll down.
* Repeat,changing hand clasp (opposite thumb on top).
* Option to draw knees to chest for a few breaths.
- Crisscross Supported Backbend:
* Fold two blankets into approximately 7.5″ x 28″ x 5″ rectangles (adjust as needed).
* Lay blankets in a cross shape on your mat.
* Sit at the end of one blanket, feet flat, and lie back so the other blanket supports your midback.
* head hangs back slightly, throat open.
* Arms out to the sides, breathe deeply for 1-3 minutes.
- Baddha Konasana (Bound Angle Pose):
* Sit on the floor,bend knees,soles of feet together.
* Let knees fall to the sides.
* Drop chin and breathe slowly for 2 full minutes.
- Supta Baddha Konasana (Reclining Bound Angle Pose):
* Place a block on the floor with a bolster (or firm pillow) on top at a 30-degree angle.* Sit in front of the bolster and lie back.
* Blanket behind head,support outer legs/elbows with blankets or pillows.
* Cover eyes and rest for up to 10 minutes,focusing on breath.
* to exit, bring knees together and roll to the side.
- Salamba Upavistha Konasana (Supported Wide-Angle Seated Forward Bend):
* Sit up, turn around, legs wide apart.
* Rest chest on the bolster.
* Turn head to one side for 1 minute, then the other.
Note: The text includes links to Yoga Journal for detailed instructions on each pose.