Do you drive a car or work at a desk? Yes of course! Then chances are, your shoulders get a pretty good daily run through the ringer. A few days ago in one of Mary Obendorfer’s workshop classes we worked intensely on shoulders. She gave us another “homework” assignment to put our hands on the inside of a kitchen sink, stand on our toe mounds with heels in air and roll shoulders back.
You can’t see in this photo, but I’m on my tip toes (toe mounds more specifically). But you can clearly see there is a deep groove in my upper spine. That is my shoulders saying “aaaaahhhh.” For beginners, it is better to do a few 20 second repetitions to “break up the stiffness.” Eventually you hold longer.
If you don’t have much time for yoga with your busy schedule (usually involving sitting at a desk and driving a car), you can easily access this pose several times throughout the day.
Prashant Iyengar, Guruji’s son, says that because we are so busy we do not have time to reflect on our practice. He says that if you only have time for an hour of practice daily, do 25 minutes of very thoughtful and intelligent practice, and use the rest of the time to reflect. Since I know an hour is an eternity for many people, try to pair this down to even 10 minutes of practice. This is one of the tools for that type of practice.