Sitting too much? Here's a yogic antidote!

Grab your bolster (or a few sturdy folded blankets) and get ready to unwind...

First, let's let go of that hunched upper back... lay your back on your bolster with your bottom still on the ground. Leg and arm position can really change things here, so experiment and find the best spot for you. HINT: If you feel tight, keep your knees bent and your arms by your sides.  If your low back bothers you in this position, just scooch your bottom further from the bolster.  Spend some time here, at LEAST 20 full steady breaths.

Next, let's open the rib cage and upper shoulders so you can REALLY breathe :-). Keep your bolster as it is and sit on one end.  Lay your back down on the bolster, letting your shoulders hang off.  Make sure your head is completely on the floor, but the tops of your shoulders should be a little above the floor.  This will begin to open your pecs and lower ribs nicely.  Again knees bent is a little gentler on the low back.  Stay here at least 20 breaths, letting your breath do all the work.

Now let's begin to open the front of the hips, releasing that crease you'r seated position likes to etch into them... turn your bolster sideways and sit on it.  Lay your shoulderblades on the the floor and stretch your legs our as far as it feels comfortable.  You may need to scooch up or down a little to find the sweet spot.  Again, spend at least 20 breaths here, just relaxing.

Finally, turn your bolster to a comfortable height and place your knees over it as you lie back in savasana. This gentle elevation of the legs helps with circulation and invigorates the legs.  Your back will settle more comfortably on the floor after all the backbends, enjoy the feeling of your breath moving your back gently against the floor as you rest as long as you like.