September 10, 2014

#19 "Yoga Minute" Arms Up & Rotating

Begin from a comfortable seated position with the shoulders over the hips, head floating above the heart, arms to the sides and the soles of the feet resting comfortably on the floor.

Inhale and lift the arms above the shoulders with palms facing forward. Now exhale and rotate the arms internally so the palms are facing back. Now Inhale and externally rotate the arms so the palms come around past the front and are now facing the sides. Continue rotating internally with every exhale and externally with every inhalation as the arms remain above the shoulders.

The internal rotation rounds the shoulders slightly forward with the chest collapsing from the sides. The upper back opens with the shoulder blades going out to the sides stretching as they separate from each other.

The external rotation moves the shoulders back a little with the chest opening while the chest is being lengthened up due to the arms lengthening and lifting the chest allowing more breath to come into the body. And the shoulder blades coming together in the upper back.

The arms are being rotated with some resistance as well as the wrists, hands and fingers.

Work up to five to ten rotations internally and externally if it’s comfortable for you.

Benefits: Works the spine, upper back, chest, shoulders, arms, wrists, hands and fingers. It also works the respiratory system. The spine is being lengthened as the arms continue to lift lengthening the spine getting more space between each vertebra lifting the spine away from the pelvis. Builds strength in the arms and shoulders as well as endurance. At the same time creating circulation in the back, chest, shoulders, arms and hands.

Just remember to rotate the arms into the shoulders so your creating movement in all the parts of the body mentioned above.

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 publish 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 publish the pose 30 seconds to 1 minute. Listen to your body and make adjustments as needed.

Happy & Healthy, Yoga Chuck

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