Massage & Bodywork

MAY | JUNE 2017

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70 m a s s a g e & b o d y w o r k m a y / j u n e 2 0 1 7 Begin in tabletop position, shoulders over wrists, and hips over knees. Exhale and use your belly to lift your hips up and back. Draw the lower tips of the scapula down the back and toward midline. Draw your chest toward the floor. Establish a straight line from wrists to shoulders, and shoulders to hips. Press your heels toward the floor. If your back rounds, bend your knees. Take several deep breaths. To come out of the pose, drop to your knees on an exhale. Target areas Shoulders; upper, middle, and lower spine; hamstrings; calves; feet. Benefits Calms the mind, energizes the body, releases head and neck tension, and eases stress, headaches, and insomnia. Begin in tabletop position, shoulders over wrists, and hips over knees. Exhale, press your hands into the floor, pull your belly to your spine, and round your mid-back toward the sky. Drop your chin toward your chest. Now, inhale and lift your sit bones (your ischial tuberosity) toward the ceiling. Drop your chest through your arms. Gently gaze upward. A slight energetic draw of the palms toward your knees will open the shoulder girdle and mid- back. Alternate between the poses, matching breath to movement. Target areas Upper, middle, and lower spine; abdominals; anterior chest; shoulder girdle. Benefits Warms the spine, initiates movement of all spinal muscles in a balanced manner, and releases tension in the shoulders, neck, and spine. Begin in tabletop position, shoulders over wrists, and hips over knees. Inhale and lift your right arm to the sky. Exhale, pull your belly to your spine, and thread your arm underneath you, ultimately resting on the posterior side of your right shoulder. Maintain level hips. To come out of the pose, press your left palm into the floor, engage your belly, and unthread your right arm, finishing in tabletop position. Repeat on the other side. Target areas Shoulders, arms, upper back, and neck. Benefits Expands and compresses the muscles of the upper chest, opens the upper and outer muscles of the shoulder, calms the body, and releases areas of stagnation. DOWNWARD FACING DOG ALTERNATING CAT/COW THREAD THE NEEDLE 1 2 3

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