Yoga Blanket : Neck Pain

HOW TO Use a Yoga Blanket for Neck Pain 


Featured Product: Hand Woven Yoga Blanket
Purpose: Use during kneeling poses to cushion bones and joints, underneath you in repose positions to insulate from cold flooring, rolled or folded to provide support and stretch in poses, or just as a cover to warm you in Savasana
Compatible Exercises/Uses: Yoga, Restorative Yoga, Iyengar, Meditation
Rolling Sands Harmony Retail Sale Price: $13.98-23.98


Here’s a quick fix to get that kink out of your neck.  All you’ll need is a yoga blanket.  We offer several for you to choose from!

Crick Fixes Asana Sequence – Yoga Journal

By Barbara Benagh

Neck Blanket Stretch

Roll a blanket into a firm, even cylinder large enough to wedge between the base of your skull and the tops of your shoulder blades. Lie back over the roll so it gently stretches your neck; the roll should wedge just under the occipital ridge at the back of your skull and support your neck and your first few upper back vertebrae. Keeping your knees bent, place both palms on your forehead, fingers pointing toward the crown of your head, and bring your elbows close to each other. Close your eyes and tune in to your breath, feeling how its rhythm creates subtle movement. Notice areas in your neck, shoulders, and upper back that seem dense, dull, and resistant to the breath’s wavelike action, and invite them to relax against the blanket roll. As your muscles begin to release, slide your shoulder blades away from your skull; you may want to repeat this movement several times as your muscles continue to relax. Remain on the roll for up to five minutes, then remove it and continue to lie on your back for a few breaths, tuning in to the sensations in your neck, shoulders, and upper back.

For nine more poses to practice to reduce neck tension, see the entire sequence from Yoga Journal’s website.

Yoga Blanket : Shoulder Stand

HOW TO Use a Yoga Blanket for Shoulder Stand 


Featured Product: Hand Woven Yoga Blanket
Purpose: Use during kneeling poses to cushion bones and joints, underneath you in repose positions to insulate from cold flooring, rolled or folded to provide support and stretch in poses, or just as a cover to warm you in Savasana
Compatible Exercises/Uses: Yoga, Restorative Yoga, Iyengar, Meditation
Rolling Sands Harmony Retail Sale Price: $13.98-23.98


In the following 5-minute long video you’ll learn how to do a supported shoulder stand using a wall and the full pose. In both poses, she’ll show us how to do the shoulder stand using a yoga blanket under the shoulders.

You may wish to practice this by also wrapping your yoga mat over the top of the blanket as well. By doing this, your elbows will be on a non-slip surface and it may make it a little easier to hold your pose without your elbows sliding away from one another.

Yoga Blankets : Proper Fold for Restorative Yoga

HOW TO Fold your Yoga Blanket for Restorative Yoga


Featured Product: Hand Woven Yoga Blanket
Purpose: Use during kneeling poses to cushion bones and joints, underneath you in repose positions to insulate from cold flooring, rolled or folded to provide support and stretch in poses, or just as a cover to warm you in Savasana
Compatible Exercises/Uses: Yoga, Restorative Yoga, Iyengar, Meditation
Rolling Sands Harmony Retail Sale Price: $13.98-23.98


Last week’s Restorative Yoga Video gave us some ideas on how to use yoga props (such as a bolster, blanket, and blocks). This week’s short video reviews the different ways to fold a yoga blanket. As you’ll see, there are several ways to fold a blanket depending on what pose you’ll be doing and how you’ll be using this prop.

Mexican Yoga Blankets can be used for many different reasons:

  • Fold the blanket to sit on to raise the hips in cross-legged positions or during seated forward folds.  Fold once, twice, or three times – depending on your personal needs that day.
  • Folding or rolling lengthwise to place under your spine in supine positions.  This helps to open the chest & heart center when lying down.  Feels great.
  • Lay the blanket open either underneath or on top of you in supine poses.  Cushions and warms so you can relax more deeply.

This video shows several different ways to fold a yoga blanket, which she’ll refer to in our upcoming videos showing specific restorative poses.

Yoga Blankets : Yoga Poses

HOW TO Use a Yoga Blanket for Yoga Poses 


Featured Product: Hand Woven Yoga Blanket
Purpose: Use during kneeling poses to cushion bones and joints, underneath you in repose positions to insulate from cold flooring, rolled or folded to provide support and stretch in poses, or just as a cover to warm you in Savasana
Compatible Exercises/Uses: Yoga, Restorative Yoga, Iyengar, Meditation
Rolling Sands Harmony Retail Sale Price: $13.98-23.98


The following two poses show two examples using Mexican Yoga Blankets.  We sell two different types of Mexican Blankets – Premium and Classic.  Both offer lots of color combinations, so hopefully you can find a color scheme you like!  We have also created some “packages” to offer some better pricing on buying a group of items.  You can find some Yoga Starter Sets with Mexican Blankets in our store — a great way to get everything you need at one time.

Salamba Sarvangasana

HP_216_SalambaSarvangasana_248.jpg

(sah-LOM-bah sar-van-GAHS-anna)
salamba = with support (sa = with
alamba = support)
sarva = all
anga = limb. There are variations of Shoulderstand that are “unsupported” = niralamba, pronounced near-ah-LOM-bah)

Step by Step

Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other. You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose. Then lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor. Lay your arms on the floor alongside your torso, then bend your knees and set your feet against the floor with the heels close to the sitting bones. Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into the front torso.

Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face. Stretch your arms out parallel to the edge of the blanket and turn them outward so the fingers press against the floor (and the thumbs point behind you). Bend your elbows and draw them toward each other. Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso. Raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width.

Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and hanging the heels down by your buttocks. Press your tailbone toward your pubis and turn the upper thighs inward slightly. Finally inhale and straighten the knees, pressing the heels up toward the ceiling. When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.

Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Press the backs of your upper arms and the tops of your shoulders actively into the blanket support, and try to lift the upper spine away from the floor. Gaze softly at your chest.

As a beginning practitioner stay in the pose for about 30 seconds. Gradually add 5 to 10 seconds to your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually and 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. To come down, exhale, bend your knees into your torso again, and roll your back torso slowly and carefully onto the floor, keeping the back of your head on the floor.

If you would like to read more about how to make modifications for this pose, or the benefits of the pose, visit Yoga Journal.  YJ has great detailed information on Yoga poses.

From Shoulderstand, many practioners will then go into Plow Pose or Halasana

HP_216_Halasana_248.jpg

(hah-LAHS-anna)
hala = plow

For further instructions on properly getting into Plow Pose, you can visit Yoga Journal’s website.