Lighten the Shoulders, Free the Neck
In this practice, the shoulders, neck, upper back, and arms are brought into integration. As the shoulder blades descend with steadiness, the chest opens, allowing the neck to lengthen without strain.
As the outer shoulders and front body soften, areas of habitual holding begin to release. Gradually, accumulated tension in the upper body dissolves.
With this release, the neck gains a greater sense of freedom, no longer bound by habitual tightness. The chest, supported and open, is relieved of chronic tension, allowing both breath and movement to flow more naturally.
From this, a quality of lightness and spaciousness emerges, along with a clearer inner direction that becomes steady and self-sustaining.
This sequence includes:
Shoulder work at the wall (hand, shoulder, arm)
Baddhasana
Baddhagulliyasana
Paschima Namaskarasana
Supta Paschima Namaskarasana
Supta Baddhagulliyasana
Gomukasana
Wall, strap, brick
Paschima Baddhagulliyasana
Garaudasana (arms only) — face out, toward wall
Supta Tadasana w/ block at shoulder blades
Viparita Dandasana w/ chair and bricks
Crown of head or back of the head
Forward Virasana — hands high on wall; lower wrists at wall
Adho Mukha Svanasana — hands at wall
Savasana with chair
