Heart Opening & Back Bends
Welcome to Day 5. If you spend a lot of time sitting at a desk or looking at a phone, you likely suffer from "tech neck" or rounded shoulders.
Today's practice is the antidote. We will focus on "heart openers"—gentle backbends that stretch the chest, shoulders, and upper back, reversing the effects of slouching and allowing you to breathe more deeply.
Today's Poses
Warm-Up — 3 min
We start by opening the chest and shoulders from a seated position.
Seated Chest Expansion
Beginner- 1. Sit comfortably in Easy Pose.
- 2. Reach your arms behind your back and interlace your fingers. (If they don't reach, grab a shirt or towel between your hands).
- 3. Inhale, roll your shoulders back and down, and gently lift your hands away from your lower back.
- 4. Keep your gaze forward and breathe deeply into the front of your chest for 5 breaths.
Seated Side Bend
Beginner- 1. Place your right hand on the floor beside your right hip.
- 2. Inhale, reach your left arm up towards the ceiling.
- 3. Exhale, gently lean to the right, stretching the left side of your ribs.
- 4. Hold for 3 breaths, then switch sides.
Today's Sequence — 5 min
Sphinx Pose
Beginner- 1. Lie flat on your stomach with your legs extended behind you.
- 2. Prop yourself up on your forearms, ensuring your elbows are directly under your shoulders.
- 3. Press your forearms into the mat and gently pull your chest forward between your arms.
- 4. Keep the back of your neck long (don't throw your head back).
- 5. Hold for 5-8 deep breaths, feeling a gentle compression in your lower back.
Baby Cobra Pose
Beginner- 1. Lower your chest to the mat. Place your hands flat on the floor right next to your lower ribs, elbows pointing straight back.
- 2. Press the tops of your feet into the mat.
- 3. Inhale and use your back muscles (not your arm strength) to lift your chest and head off the mat.
- 4. Hover your hands an inch off the floor to ensure you are using your back muscles.
- 5. Hold for 2 breaths, exhale to lower. Repeat 3 times.
Bridge Pose
Beginner- 1. Roll over onto your back. Bend your knees, feet flat on the floor hip-width apart.
- 2. Arms resting alongside your body, palms facing down.
- 3. Press into your feet and inhale as you lift your hips high.
- 4. If comfortable, shimmy your shoulders underneath you and interlace your fingers below your back.
- 5. Hold for 5 breaths, keeping your knees pointing straight ahead.
Cool-Down — 2 min
Wind-Relieving Pose
Beginner- 1. From your back, carefully hug both knees into your chest.
- 2. Wrap your arms around your shins and gently rock side to side.
- 3. This counter-stretch neutralizes the spine after backbending.
- 4. Rest here for 1 minute.
Savasana
Close your eyes. Let your body be completely heavy. You have finished today's practice. Well done.
Today's Insight: The Importance of Counter-Poses
In yoga, every deep movement is followed by a neutralizing movement, called a "counter-pose." After we bend the spine backward (extension) in poses like Cobra or Bridge, we always neutralize it by bending it forward (flexion), such as hugging the knees to the chest. This keeps the spine healthy and balanced.