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The You know, you know, and you're Hi, welcome to Yoga Download and the Life Force Project Channel.

I'm Sybil Buck and I'm here to lead you through a sequence to help with tension in the shoulders, the neck,

and even the upper back, and sometimes headaches.

First, we need a good, solid position that you feel comfortable in.

If your knees reach the floor in a cross-leg position, that could be good.

But if you find your knees are floating, you'll want to put something, maybe blocks or blankets,

under your knees, because it's important that you have that tripod support

and you're not just balancing yourself on your sit bones.

For some of us with hip degeneration, this cross-leg position isn't appropriate.

So you can come into virasana on the knees,

either with a bolster between the ankles or a bolster

plus a block or anything else you have around a phone book that fits between the ankles

and lets you sit comfortably on your sit bones.

This is better for me, so I'll stay here.

And just notice where your sit bones are and that's the bones that

you sit on and you can really feel that if you tilt your pelvis a little forward and back

you can find where you go in front of the sit bones and then as you shift your weight back

that you lift up on top of the sit bones and if you keep going back

that you'll fall behind them and that's where your back is rounded you'd like to be right up on top

not rounded and not in front where you're arched so find that hip neutral position as best you can

and then when you exhale feel it's like you're growing a root down from your spine into the earth,

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