Yoga for a Healthy Lower Back (49 page)

6A (FIG. 3.29)

6B (FIG. 4.21)

7 (FIG. 3.15)

8 (FIG. 4.13)

9 (FIG. 6.13)

10 (FIG. 4.12)

11 (FIG. 3.17)

12 (FIG. 4.26)

Releasing Sequence for Computer Overuse

Computers are a fact of daily life for most of us. Even if we are using laptops or tablets, the act of sitting for prolonged periods of time with our hands outstretched, fingers tapping, has a ripple effect through the whole body, from the way the lower back can tighten and overarch in order to compensate for your forward-pulled shoulders, to the way your neck angle can tweak your sacral-joint alignment.

This sequence of poses targets your hips, lower and upper back, neck, and shoulders to release that muscle tension. It will also help you clear and refresh your mind, which can't help but be overstimulated and foggy after a lot of screen time. You can even practice most of the poses in this sequence right at your desk or in your office when it's time to take a computer break—something you should ideally do every hour. No mat required!

  1.  Chair-Seated Hip Opener

  2.  Seated Neck-Stretch Flow (steps 1–3)

  3.  Chair-Seated Twist

  4.  Standing Swan Pose

  5.  Standing Forward Bend Pose

  6.  Shoulder/Side Trunk Stretch

  7.  Supported Chair Pose

  8.  Full Chair Pose

  9.  Eagle Pose

10.  Full Camel Pose

11.  Restorative Twist Pose

12.  Child's Pose

1 (FIG. 2.5)

2A (FIG. 6.3)

2B (FIG. 6.4)

2C (FIG. 6.5)

3 (FIG. 3.24)