This is the second in a series of 4 (or possibly more!) discussions on the work of Thomas W. Myers and his comprehensive study of the body in Anatomy Trains. If you have ever suffered with back pain or headaches, pay close attention to the lines up the spine, then track down to the legs, think hamstrings, calves and plantar fascia. Work to release this line and you might be VERY surprised what you find. Pull out your foam roller, golf balls and try a few yoga poses.

Session 2: Superficial Back Line & Back Arm Lines (Superficial & Deep)

• Session Type: Superficial
• Line Type: Cardinal
• Intention: Differentiation
• Anatomical Focus: Neck, arms/shoulders, spine, pelvis, lower leg & foot
• TCM Meridans: SBL= Bladder Meridian; SBAL= Triple Energizer Meridian; DBAL=Small Intestine

Goals:

• Work fascia of the back
• Improve grounding, work in standing
• Find balance in the primary & secondary curves
• Drop the Superficial Back line
• Tone the Back Arm Lines
• Plantar aponeurosis/hamstring fascia, erector spinae, suboccipital muscles

If you are designing a practice on your own, or to complement some self-discovery in class, consider trying a few of these yoga poses:

• Plantar fascia release with golf ball or Franklin Balls
• Childs Pose
• Japanese Seiza Pose
• Forward Fold (Yin Dangling pose)
• Neck Release with block
• Bird Dog
• Pyramid Pose
• Warrior III
• Wide Legged Forward Fold
• Yogi Rolls
• Supported Forward Fold (Catepillar)
• Navasana
• Plow
• Sternocleidomastoid and Upper Trapezius Stretches
• Malasana
• Tadasana variations: Overhead reach with strap; stand with back at the wall; reverse prayer
• Legs up the wall

Looking for something to try at home? Here is a sequence to explore on your own: