By JACCI GRUNINGER MS, C-IAYT, ERYT500
Los Alamos

All of yoga works with the ideas of strength, flexibility, balance and skill.

Last month’s yoga therapy column discussed having weak lower and middle traps. Did you know you can be tight and weak?

This month we will look at two postures to help release tightness in the middle back: restorative fish posture and yin heart bench.

Both postures stretch the muscles of the abdomen, chest, shoulders and thoracic muscles, but one is passive and one is more active.

You also may discover an opening in your psoas (hip flexor) muscles as well. Both are also considered supported backbends.

Restorative Fish Posture

Restorative fish pose. Courtesy photo

You will need 1 blanket or bath towel for this posture.

Moving Into the Posture:

Use a blanket for the pose. Courtesy photo

Fold your blanket short side to short side two times.
Place it on the floor or back end of your mat.
Fold the end closest to the middle of the mat 1/3 of the way up.
Sit in front of the blankets with your hands on the floor and your knees bent. Inhale and lengthen, exhale and slowly lower down so that the rolled blanket is under the shoulder blades and supports the mid and lower thoracic spine with the scapular ridge on the floor.
Draw the chin in toward the chest and lengthen through the crown to elongate the neck. The back of the head should rest comfortably on the floor. (if your chin points toward the sky, place a small hand towel under your head.
Straighten your legs along the floor. Allow the arms to rest by your sides with the palms up.
Relax and breathe here for 3-10 minutes

Moving Out of the Posture
Take three deep breaths in and out.
One at a time, bend the knees and slowly roll off the blanket into fetal position (side lying).
Stay here for a few breaths.
Inhale and press your top hand into the floor and lift to a comfortable seated position noticing how you feel.

Yin Heart Bench Posture

Yin Heart Bench pose. Courtesy photo

You will need two yoga blocks for this posture.

Moving Into the Posture
Place one block on it’s highest level at the back end of your mat.
Place a second block on it’s second level perpendicular to the first.
Sit with feet on the ground, knees bent facing away from the blocks.
Use your hands behind you to lengthen your spine and slowly lower down over the blocks.
The first block should rest between your shoulder blades, find the best placement for your body (you might also put a small folded towel over the blocks for comfort).
Lower your head to the second block moving it for comfort – your chin should drop down toward the throat not up toward the sky.
Keep your knees bent to support your back or straighten your legs if comfortable.

Three things to keep in mind about Yin Yoga:
Find your edge/challenge
Find stillness
Practice any breathing technique that feels comfortable
Stay here for 5-10 minutes

Moving Out of the Posture
To release the posture – bring your hands/arms to your side, lift your head, chin in and press up to sitting.
Take a few breaths and a little cat and cow movement before moving on.
Try including either of these postures into your weekly schedule of strengthening and stretching your middle and lower trapezius muscles.

About Jacci Gruninger:

Jacci Gruninger is a Certified Yoga Therapist and Thai Yoga Massage Therapist. She has been teaching for over two decades and spent 12 of those years training yoga teachers for the Pranakriya School of Yoga Healing Arts. She regularly helps clients manage the ups and downs of life with yoga, meditation, breathwork and bodywork. Her Yoga Therapy Center is at 190 Central Park Square #212. For her in person and online teaching schedule and information on her other services, visit her website at www.yogawithjacci.com.