October 1, 2014

#22 "Yoga Minute" Hand, Eye, Arm & Shoulder Movement

This pose involves the the chest, shoulders, arms, neck and head with smooth gentle movements.

Begin by sitting with the shoulders over the hips (not slouching). Lets start by taking the right arm straight out to the side with the palm facing forward. Turn the head to the right and gaze at the palm of your right hand. Exhaling keeping the right arm parallel to the floor and bringing it across the front of the body ending with the with the elbow bent and palm touching the shoulder. The head moves simultaneously with the arm as you gaze at the palm of the hand all the way into the shoulder. The head will tilt down slightly as the palm touches the shoulder. On your inhalation bring the hand away from the shoulder, straightening and opening the arm back to start, straight out from the shoulder, and continue back as far as comfortable opening up the right chest with the shoulder back while your eyes are still following the palm. Continue 8 to 10 times per arm.

Benefits: This engages the eyes and neck, opens the chest and shoulder. You'll feel the arm lengthening as it opens and the back of your shoulder stretch as the arm is closed. Also, you're building strength in the arm as your holding the arm extended and parallel to the floor.

These 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 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,
Yoga Chuck

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