Restorative Heat, Lower Back and Neck Practice

The past few days have been filthy hot and humid days, so I wanted to teach something to refresh and restore. On top of that it turned out that there were a handful of neck, shoulder and lower back issues to deal with. I had my work cut for me. This is what I came up with:

Matsyasana (Fish Pose) - 2-3 min each crossing of the legs
• over bolster
• legs in simple cross-legged pose with the knees belted for support
• roll buttock flesh towards heels
• elbows clasped, with arms over head, except for those with shoulder issues, who should keep arms by their sides

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child's Pose - 2-3 min
• belt loop pulled tight around tops of thighs and ankles
• head on block if neccessary

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Baddha Konasana (Reclined Bound Angle Pose) - 3-5 min
• legs belted
• thin folded blanket across upper back
• blanket under head

Eka Pada Raja Kapotasana 2 lunge
• hands on blocks

Supta Padangusthasana 2 (Reclined Big Toe Pose 2) - 1-2 min each side
• leg to side, resting on bolster
• bend knee of raised leg if necessary to maintain depth of hip crease

Utthita Marichyasana (Extended Marichis' Pose)
• foot on chair

Ardha Adho Mukha Shvanasana (Half Downward Facing Dog Pose)
• hands on chair
• heels on floor
• push chair away from you, pull thighs back

Bharadwajasana on chair
• seated sideways on chair
• block between knees
• keep knees even

Bharadwajasana on chair
• with bolster on chair seat
• block between knees
• keep knees even

Ardha Adho Mukha Shvanasana (Half Downward Facing Dog Pose)
• hands on chair
• heels on floor
• push chair away from you, pull thighs back

Hip Opener on chair
• sit on chair with one ankle on opposite thigh
• roll thigh of raised leg out in hip socket
• hinge forward from hip creases

Pavana Mukatasana on chair (Wind Relieveing Pose) - 1-2 min
• sit well back in chair with heels outside chair legs and fold forward

Adho Mukha Sukhasana (Downward Facing Comfortable Pose) - 1-2 min each corrsing of legs
• sit up on 2 or 3 folded blankets
• cross forearms and rest head on chair

Simple back bend over roll - 2-3 min
• lie back with rolled up blanket under shoulder blades/upper back

Viparita Karani (Upside Down Pose)
OR
Setu Bandha (Bridge Pose) over bolster
• hold for 3-5 min
• people with neck issues do Setu Bandha
• people with lower back issues to Viparita Karani on low blankets

Shavasana (Corpse Pose) 5-10 min