Category: Chapter 2 – THE SHOULDER STRETCHING AND CHEST OPENING POSES

Kneel 3 to 3 1/2 feet in front of wall. Widen knees, sit back on heels, and extend arms toward wall. Place palms on floor and wedge thumbs and index fingers to wall.

Come onto hands and knees. Keep weight on hands, turn toes under, and lift hips and knees off floor. Place parallel feet 8-12 inches apart, tighten front thigh muscles, straighten legs, and lift buttock bones.

Inhale and stretch arms. Exhale, lengthen entire spine upwards, and press heels toward floor. A pillow may be placed under head for support and relaxation.

To release, bend knees, sit back on heels, and rest. 

This posture strengthens arms and back, stretches hamstring and calf muscles, and relieves fatigue. 

Place chair to wall and pad seat with pillow. Sit on blanket or pillow, extend arms behind back, rest arms on chair seat, and interlock fingers.

If pose is difficult, raise buttocks with additional pillows, separate hands, and hold sides of chair seat. Widen feet slightly, straighten legs, and tighten front thigh muscles.

Inhale, press backs of legs and buttocks to floor. Exhale, lift chest, and roll shoulders back. Breathe normally.

To release, remove arms from chair seat, sit in a comfortable sitting position, and relax arms to sides.

The posture stretches muscles of chest and shoulders, and helps relieve upper back roundness.