Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

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

and the elbows closer together, corresponding to

an external rotation of the arms; this makes the

effect even stronger.

4. Hold for 3–5 breaths.


5. To come down lower yourself vertebra by
   vertebra, starting with the first thoracic vertebra,
   and finishing with the pelvis.


6. Repeat points 2–5 once or twice.

Refined work

To refine the exercise reduce the pushing force from

the elbows; consciously lift the vertebrae instead,

starting with the lowest cervical vertebra, then mov-

ing onto the thoracic vertebrae, one after another.

With increasing practice you can continue to refine

for greater effect.

Resting pose

Aim: relaxing the thoracic area.

Support your pelvis and middle back on a bolster,

so that the shoulders and back of your head are resting

on the floor (Figure 6.71). Choose the height of the

bolster so that your abdomen and back are relaxed.

If the bolster is too high use a folded blanket instead;

you can adjust the height of the blanket exactly to

your need. Adjust yourself so that your throat is soft

and you feel relaxed in the back and in the abdomen.

With increasing practice you can gradually increase

the height of the bolster to feel relaxed in the pose.

Stay for 5–10 breaths in the beginning, gradually

increasing to several minutes with practice. You can

choose either of the arm positions besides the trunk,

in line with the shoulder girdle, or loosely around

the head or any combination.

To finish lift your pelvis slightly to remove the

bolster or blanket, lower your spine like a pearl

necklace one vertebra after another. Then lie on

your back for a few breaths.

Exercise 3.10: Four-point kneeling

Aims: mobilizing the thoracic spine, strengthening

the thoracic area, balance.

1. Kneel on a folded blanket to have a soft support
   for your knees and enough height so that your
   back is nearly horizontal; the knees are hip
   width apart, and the thighs are perpendicular;
   the lower legs are parallel, with the feet
   pointing backwards; put your hands on the
   floor, keeping your wrists underneath your
   shoulder joints (Figure 6.72).


2. Adjust the neutral lumbopelvic position.


3. Keeping your pelvis neutral, lift your right arm
   horizontally in line with the right side of your
   trunk as you inhale (Figure 6.73).

Figure 6.70

Figure 6.71 Figure 6.72