Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

3. Basic exercises for the thoracic spine 3. Basic exercises for the thoracic spine


4. Basic exercises for the thoracic spine 3. Basic exercises for the thoracic spine


5. Stay there for 3–5 breaths, then straighten
   your right arm on the floor, and rest your head
   for a few breaths on it; bend your knees if
   comfortable.


6. Turn on your left side and repeat points 1–3 for
   the left side.

Exercise 3.4: The little boat

Aims: mobilizing and strengthening the thoracic area

into forward-bending.

1. Lie on your back with your knees bent and
   your feet on the floor, feet and knees hip
   width apart, or alternatively rest your lower
   legs on a chair, your wrists or hands crossed
   behind your head, the fingertips as far as
   comfortable towards the opposite shoulder;
   this arm hold helps to keep the neck and
   throat relaxed and to focus the active
   movements on the thoracic spine (Figures 6.58
   and 6.59).


2. Lift your right arm and shoulder as you exhale
   (Figure 6.60), lower with inhalation.


3. Lift your left arm and shoulder as you exhale,
   changing the hands over.


4. Perform points 2 and 3 3–5 times, changing the
   hands over.


5. Lift your right arm and shoulder as you exhale;
   hold the position for 2–3 breaths; lower with
   inhalation.


6. Repeat point 5 for the left side.


7. Repeat points 5 and 6, changing the hands.


8. Lift your head and both shoulders and shoulder
   blades away from the floor as you exhale
   (Figure 6.59):

Figure 6.59

Figure 6.58 Figure 6.60