Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

3. Basic exercises for the thoracic spine 4. Basic exercises for the shoulder girdle and the cervicothoracic junction


4. Basic exercises for the thoracic spine 4. Basic exercises for the shoulder girdle and the cervicothoracic junction


5. With the palm facing the floor first, then
   perpendicular facing the left side, then facing
   the ceiling, hold each position for about one
   breath.


6. Bring the right hand back to the starting position
   as you exhale; stay there for 1–2 breaths.


7. Repeat points 3–5 for the left arm.


8. Perform points 3–6 2–3 times.


9. To finish lower your pelvis towards your heels
   as far as comfortable; bend your trunk and head
   down; keep your arms in a relaxed position,
   and stay there for a few breaths (see exercise
   1.9, Figure 6.16).

Refined work

Follow points 1–8. In addition lift the opposite

leg to challenge the balance more. Lift your arm

as high as you can while maintaining a neutral

lumbopelvic position (see exercise 1.14, Figure

6.31).

Exercise 3.11: Cat stretch

Aim: mobilizing the thoracic spine.

1. Start in the four-point kneeling position, with
   your knees on a soft support.


2. Maintaining the thighs perpendicular to the floor
   and a neutral lumbopelvic position, walk your
   hands forwards until your trunk and arms are in
   one line (Figure 6.74).
   3. If possible rest your forehead on the floor;
   otherwise use a pillow.
   4. Stay there for 3–5 breaths.
   5. Then walk your arms a little closer towards your
   knees and rest your elbows on the floor for a
   few breaths, keeping your hands in line with the
   elbows.
   6. Again straighten your arms as described in
   point 2.
   7. Maintaining the position of the pelvis bend
   your right elbow towards the floor as you
   exhale and turn your head slightly to the left
   as far as is comfortable for the neck and throat
   (Figure 6.75).
   8. Stay there for 2–3 breaths; feel the breathing
   movement in your thorax.
   9. Stretch your right arm, bring your head back to
   the center, and stay there for 1–2 breaths.
   10. Repeat points 7–9 for the left side.
   11. Perform points 7–10 2–3 times.
   12. To finish lower your pelvis as close as you can
   to your heels, bend your trunk and head down,
   keeping your arms in a relaxed position; stay
   calm for a few breaths (see exercise 1.9,
   Figure 6.16).

Figure 6.73

Figure 6.74

Figure 6.75