If you have more flexibility you may join your palms behind your back, with the fingers pointing upward. Clasp your elbows with your hands behind your back. Move a little away from the wall and roll the shoulders back. Hold for a few breaths and then release on an exhalation. As you stretch up with the hands, bring the tips of the shoulder blades more deeply into the torso. Observe whether the movement of the arms has caused tension in the neck area. Remember to keep the feet grounded, the legs strong, and the center of your pose in the area below the navel.
Stretch the little finger side of the hand and connect that stretch all the way down to the little toe and into the ground. Let the arms grow from the shoulder blades. On an exhalation, raise the arms up to the ceiling, bringing the elbows back by the ears. Use the wall to inform you, so that you know the relationship of your head to your shoulders, but try not to create more stress as you adjust your alignment. This exercise may feel very constricted if your head is normally forward of your shoulders. Remember that your “center” resides in the area below the navel and in the belly, not in the neck and head. Make sure that the shoulders and back of the head both touch the wall. If the chin is raised, let it drop slightly, without tightening your throat focus your eyes on the horizon. Take the tips of the shoulder blades and move them into the torso, opening the chest. Extend the side torso up, lift the sternum without sticking out the ribs, and drop the shoulders. With your “mind’s eye,” go into the area below the navel, inside the belly, in front of the sacrum. There should be space between the wall and your lower back do not flatten the lumbar curve. Bring the tailbone and pubic bone towards each other, but do not suck in the abdominals: Lift them. When you are ready to move on, firm and straighten the legs. See also The Stress-Busting Yoga Sequence to Conquer Tension Give yourself enough time to explore and discover how you are actually standing. The placement of your feet becomes the foundation of your awareness of your whole body. Make sure that the arch of each foot is lifted, the toes spread apart. Move front, back, and side-to-side on your feet to find the most balanced stance. Check the distribution of weight between the right foot and the left. Plant the feet firmly, feeling the ground with the soles of the feet. If that is uncomfortable, separate the feet three or four inches. Stand with your back to the wall, with your feet together. Use the wall to identify your alignment, and then practice standing in the center of the room. It is difficult to correct something until you have found out what is really there.
Standing upright with awareness is one basic way to discover your own unique posture. Tadasana (Mountain Pose): Discovering Alignment and Finding the Center You will have better results if you start stretching and releasing at the first sign of a headache, before the muscles go into spasm. The second part, beginning with Supta Baddha Konasana, may be helpful in relieving a headache when it first begins. The first part of the program is prevention, practiced when you do not have a headache. Breathe deeply and slowly during all the postures and remember to relax the forehead, eyes, jaw, and tongue.
Include them in your regular practice if you are prone to headaches and see if they help bring some relief and new awareness. The following sequence offers poses that are helpful for opening the chest and stretching and relaxing the upper back and neck. When it comes to preventing or curing a headache, there is no substitute for a thorough, daily yoga program.
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