August 6, 2014

#14 "Yoga Minute" Internal & External Arm Rotations

From a comfortable seated position with the shoulders over the hips and the arms hanging relaxed to your sides with the palms facing the body. Notice the chest and shoulders before beginning.

Begin by exhaling and rotating the arms internally. Rotate the arms all the way up into the shoulders. This internal rotation rounds the shoulders forward with a little rounding in the upper back and the chest collapsing. The palms are facing behind you or going a little further facing away from the sides of the body if you're flexible enough (if not you still get the same benefit). Any movement is good movement. Inhaling release the arms back to start with the palms facing the body. This brings the shoulders back into alignment over the hips. You can do this internal arm rotation five to ten times before rotating the arms externally.

Next inhale as you externally rotate the arms all the way up into the shoulders with the palms now facing out away from the body. This opens the chest with the shoulders going back allowing more breath to come into the body. On your exhalation the shoulders are coming back over the hips as the arms rotate back to start. Work up to five to ten external rotations if it's comfortable to do so.

Some of the benefits of this pose: Works the shoulders, chest, upper back and arms. It also works the respiratory system.

Just remember the arms are rotating all the way into the shoulders so the chest and shoulders are opening and closing. The tendency is to only rotate the forearms with no movement in the upper arms and shoulders.

These "Yoga Minute" videos are designed for inactive beginners, seniors 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 “Real Yoga, LLC”. 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 practice the pose 10-15 seconds, you can repeat this multiple times. If your pain level is 5 or lower you can practice 30 seconds to 1 minute. Listen to your body and make adjustments as needed.

Happy & Healthy,
Yoga Chuck

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