How it helps backpackers build resilience: This is a lovely pose for the back, helping to create space and release compression in the spine after carrying a heavy pack. It also stretches the hips.
Start by making a loop with the strap, placing one end of the strap on top of your shoulder blades (directly across from each other). Then draw both ends under the armpits and up over the shoulders, drawing the strap taut. This simple action repositions the shoulder blades medially, pulling them toward each other, and helps to release tension from the neck. Remain here for five to ten breaths and switch sides.
This stretch is a little more intense but feels amazing on the back and shoulders after a long day of carrying a backpack. It also helps to re-align the spine and can help to ease back pain or stiffness in the lower back.
Lie on the mat with a firm blanket nearby. Place a block on the 2nd or tallest height. Position your legs so they are close together and then slide the blanket between your buttocks and feet to create more length in the legs and a deeper stretch. Hold the pose for 1-2 minutes and then straighten your arms out in front of you and reach up towards the ceiling.
This simple stretch accesses the trapezius muscles that connect your shoulders and spine, which can get quite tight from carrying a backpack. It can feel like a manual adjustment your yoga teacher gives you, but it’s easy enough to do on your own!
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