With the first pose the arms are over the head reaching up and lengthening the torso away from the pelvis. The second pose, keep the length in the spine as the shoulder blades drop down the back.
Notice how the energy rises upward through the back as the spine lengthens up from the torso. Creating more space for the respiratory system.
If you have neck or shoulder injuries avoid raising the arms completely overhead. If you become dizzy or lightheaded while holding the pose or experience pain in the neck, then release and come out of the pose. In any Yoga pose, you should not overstretch yourself. Always listen to your body staying within your limits.
While releasing this pose exhale and then sweep the arms back to the sides of your body.
Benefits: Effective in stretching the spine, back, arms, armpits, shoulders, belly and helps protect the muscles and nerves. Strengthens the shoulders, back and upper arms. Creates space between each vertebrae for more circulation. Opens the chest to bring in more air. Can also be therapeutic in congestion and asthma.
Never hold any pose if you are uncomfortable, in pain or become lightheaded.
These videos are designed for inactive beginners, seniors, baby Boomers and people with most any illness or injury. The majority of these poses are in a chair and most can be done from a wheelchair. I’ll also be posting these videos on my You Tube Channel “Yoga Chuck” and Facebook page “Yoga Chuck”.
All poses should be a No Pain No Pain practice and avoid having discomfort. How long to hold the pose: If pain is above a 5 on a scale of 0-10, then only hold the pose 10-15 seconds, you can repeat this multiple times. If your pain level is 5 or lower you can hold the pose 30 seconds to 1 minute. Listen to your body and make adjustments as needed. Explanation: If you’re pain level is above a 5 then the muscles are actually tightening to protect themselves, so you will no longer be stretching them. This is why you should come in and out of the pose multiple times in order to get a stretch with pain level above a 5.
Happy & Healthy,