More and more we are experiencing our lives in our minds, as if our body trails many miles behind. Our respiration is not able to connect the heart to the spinal column, where the nervous system is located. Lying on a  BackMitra creates a passive restorative posture that helps us to bring back inner peace, to exhale, and to get rid of unnecessary contraction in our physical, mental and emotional body. But it also works therapeutically: the structure of the spinal column changes, joints get more space, pinched nerves are released and due to the pressure of the BackMitra the density of the vertebrae changes. Again and again a blissful feeling overwhelms us!

The following series of exercises helps us to create relaxed and stable

shoulders. Anatomically the structure of our shoulders is as follows: the collar bones, the shoulder joint and the shoulder blades. These three segments need to communicate with each other in all postures.

1. Start from Utkatasana(the chair pose) with the arms forward. On an exhalation the arms are slowly stretched forward. Relax the joints of wrists, elbows and the shoulders, not hing feels hard or forced. While breathing, focus on the shoulder blades and feel a soft contraction on the base of the shoulder blades with each exhalation.

2. The second position is  Utkatasana with 

both arms stretched all the way to the sides of the ears (as far as the shoulders permit)...