The sushumna runs up and down the central axis of the body within the spine, between the crown (top of the head) and sacrum. The sushumna is also connected to all seven primary chakras via the "stems," which provides each chakra with this vital energy.
Levator Scap Stretch... really important! A common manifestation of stress is that we hunch our shoulders, which shortens this muscle. To do this stretch, pretend you are smelling your armpit (you can apply extra force using your hand, but you want it to be just a taut, pulling feeling, not painful). Hold this for 15-20 seconds, take a 5 second break and repeat the stretch.