Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

2. Basic exercises for the thoracic cage and ribs2. Basic exercises for the thoracic cage and ribs 2. Basic exercises for the thoracic cage and ribs2. Basic exercises for the thoracic cage and ribs

Exercise 2.7: Supported forward-

bending

Aims: relaxing the intercostal muscles between the lower

back ribs and relaxing the area between the shoulder

blades.

1. Kneel on a soft support, thighs close together,
   buttocks on your heels.


2. Put a folded blanket on your thighs and in front
   of your knees on the floor.


3. Bend forwards and adjust the blanket so that
   your costal arches are resting on it.


4. Rest your forehead on the pillow so that your
   neck is relaxed.


5. Place your arms beside your head, elbows
   slightly bent (Figure 6.49).


6. Feel your middle back and the area between
   your shoulder blade widening with inhalation
   and softening with exhalation.


7. Stay there for 3–5 breaths initially; with
   practice gradually increase this time as far as
   reasonable.


8. To come back put your hands on the floor
   beside your knees and push yourself upright
   into a kneeling position.


9. Stay calm for a few breaths.

Hint

If you cannot kneel, perform the variation of

coachman relaxation on a chair (see exercise

1.8). Place the folded blanket underneath your

costal arches.

Exercise 2.8: Finetuning rotation

Aims: mobilizing and strengthening the thorax.

1. Sit on the floor cross-legged or kneel with your
   buttocks on the heels or on a sufficient support
   between your feet (Figure 6.50) or sit on a
   chair with your knees together (Figure 6.51).

Figure 6.49

Figure 6.50

Figure 6.51