Stretch arms straight up wall. Place palms flat on wall and walk feet back until legs are directly under hips. Position feet parallel to each other.
To increase stretch in backs of legs, straighten legs and tighten front thigh muscles. Rest forehead on wall.
Inhale and extend arms up wall. Exhale and stretch chest forward. To increase shoulder stretch, maintain height of palms on wall and move thighs backward. Breathe normally and relax shoulders and upper back.
Release pose, stand upright, and relax arms to sides.
This pose relieves stiffness in shoulders, upper back, and legs caused by sitting for a long time.
