Feeling the effects of thoracic extension!

Sunday, May 4, 2025
Sunday online Mysore.
The chai I made after practice turned out so delicious that I posted a photo of it while I was still making it.

I was finally able to do a full primary practice yesterday, and this morning my shoulders are sore. I thought it might be from jump-throughs, but that wasn't it.

It's been 3 weeks since I started doing thoracic extension stretches every night.
There was a 2-week break due to a cold.
I've finally, finally reached the point where I can verify the effects of the thoracic extension stretches.

The shoulder muscle pain was from Prasarita Padottanasana C. Come to think of it, yesterday, in this asana where I used to be blocked and unable to move, there was suddenly room to stretch my arms further down, and I pulled them back with a satisfying stretch! When I did the same thing this morning, that was the source of the muscle pain.
For me, muscle pain from stretching is 'good' muscle pain. The pain itself feels good, and maybe this means I'll be able to reach the floor eventually? How exciting.

The effects of thoracic extension are also showing in Chakrasana. Until now, I had to be very careful about my neck, paying close attention to how I placed my hands and moving slowly as I rolled over, but now I can roll over smoothly without feeling any danger to my neck at all!
Does this mean that if I progress a little further, a future awaits where I can lift my legs from a supine position and just roll over? Maybe? Maybe? I'm so happy!
Even if that's not the case, it's okay. I won't be disappointed.
I'm already incredibly happy at this point. Yay!

And the finishing sequence was good overall, too.
In backbends, my lower back didn't move well, but I could definitely feel the extension in my thoracic spine, and my breathing was easier. My mind was also more relaxed, and my ability to observe without rushing has definitely improved.
In the end, I still couldn't do a come-up today, and I thought I could have held on longer at the bottom after coming up, but I want to expand that little by little, and I can see the next step ahead.

The shoulder stand series from Sarvangasana to Urdhva Padmasana was also much, much easier than before. This morning, partly because I used a prop to raise my base, it felt completely different from before. Ah, so this is what it's supposed to be like... I even felt a little bit of pleasure in it.

Also, in Marichyasana C, even though my lower back still hurts a bit and I can't twist, my arms stayed hooked without slipping off, which is different from before. I'm looking forward to my lower back recovering!

My preference is to practice in a way where I don't target what I can't do, but rather use everything evenly so that eventually everything will improve! However, I've realized that for parts that are holding me back too much, focusing on them with a specific menu to raise the baseline actually reduces the burden on my body.

My lower back, pelvic area, and hip joints—these are also stiff areas I'm not good at. I'll try to make an effort to loosen the tension and increase the range of motion with stretches at night, being mindful of these areas. So, I'm finally getting around to it.
It's not that I don't like stretching; the reason I didn't want to do it was really just because I wanted to try doing it with yoga alone, but I've finally convinced myself that it's not a fixation worth sacrificing my body's well-being for.
What a stubborn person I am? Well, if I've changed my mind, that's fine.
I tend to overdo things immediately, so I'll be careful not to overdo it, and I'll try to loosen things up slowly and gently without forcing them open.

And finally, some notes.
In Baddha Konasana, hands are towards the toes.
In Upavistha Konasana, I'm spreading my legs with my hands.
My backbend was shallow, but it was a uniform backbend without bending at a single point, which was good.
Before lowering from Baddha Padmasana to Yoga Mudrasana, I missed lifting my face on the inhale.
In Nadi Shodhana, my face should be facing forward, not downward.