Face wall, kneel 12 to 18 inches away from wall, bring feet together, and lower buttocks toward floor. Widen legs a comfortable distance apart and sit on heels.
Stretch arms straight up wall. Place palms on wall, relax head between arms, and rest forehead on wall.
To open shoulder area, reach up with straight arms while stretching upper body forward toward wall. Move tailbone downward to lessen curve in lower back. Let go of tightness in shoulders with each exhalation.
To release, push away from wall, bring knees together, sit on heels, and relax arms to sides.
This posture relieves shoulder stiffness, reduces upper back roundness, and opens rib cage.
