Image: Villalobos
The shoulders, chest, and the hips store a large amount of tension. Long hours spent at desks, carrying heavy bags, and generally holding emotional tension within and around the shoulders and neck is common for most of us. It often shows itself in the form of headaches and fatigue.
As a yoga instructor, most of the people who come to see me have pain in the neck or shoulders. Surfers tend to have tight shoulders and neck from paddling. I used to as well, but yoga has helped me to open up my shoulders and release the tension on my back and neck.
Prasarita padottanasana C is a great shoulder-opener, helping to move the glenohumeral joint (the ball and socket joint of the shoulder) through a wider range of motion than we may usually take it through.
Step by Step
From Tadasana, step the feet wide apart, about your legs length. Your feet are parallel to each other. Maybe even heels slightly out compared to the toes.
Lift inner arches by drawing inner ankles up, firm outer edge of feet and big toes into floor. Engage your thighs by drawing them up.
If you can, bring your palms together behind your back and clasp your fingers. If that’s too hard, just grab a hold of opposite elbows with your hands.
Inhale and lengthen the front of the body, then exhale and fold forward from the hips, keeping the back straight and the chest open, and keeping the hips over the heels. Take the crown of the head towards the floor, and if your hands are clasped, take your arms all the way towards the floor, while you maintain the sensation of the shoulder blades on the back. Take a few breaths here.
In the full forward bend, you release the head down, and with a long neck, you can place the crown of the head on the floor.
Stay in this pose anywhere between 5 and 10 breaths.
Important is to keep the back as long as possible, and the front of the body as open as possible.
Be careful not to overstretch your hamstrings.
To come out of this pose, inhale and lift back up as you press into your feet.
Come back into Mountain Pose.
Benefits
Stretches the back and inside of the legs
Opens the hips
Stretches the spine, shoulders and chest
Grounds you and calms the mind
Can relieve mild backache
See more from Monica Villalobos on Instagram@monn_cheri
