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

Recent Posts

Yoga Chuck in China Yoga Journal

My October 2015 Yoga Journal Magazine article has been reposted in the July China Yoga Journal. I was contacted and ask if it was ok to repost and to send them a couple new pictures. Feel free to read it 🙂 if you read Chinese. If you click on the link below the full article […]

Read More
Update "Yoga Chuck Health & Wellness

We passed our inspections and plan to hold our first class on Tuesday, February 20th. Here is a list of classes for next week. All classes will be $5 this week except for the New Beginner which is a progressive 8 week class. Cost for this one is $59 for 8 weeks. The first week […]

Read More
Yoga Chuck Health & Wellness studio opening Feb 20th

Yoga Chuck Health & Wellness, Classes, Days, Times & Price Opening Feb 20th Beginner Yoga: Wed 6:15pm Level I: Tues 9:00am & 7:00pm, Friday 9:00am Level II: Thur 7:00pm Geri-Fit: Starting Monday March 5th. I’m currently teaching at the Allen Eiry Center. It’s a 45-minute, evidence-based group strength training exercise class for older adults. Moving […]

Read More
Cancer and Low Body Temperature

In my opinion this is a neat article I found very interesting. I've shared it with my students and wanted to put it out there for anyone interested. Chuck Cancer and Low Body Temperature Featured in this month's Townsend Letter www.townsendletter.com One of the very common findings I have noticed in cancer sufferers is a […]

Read More
website by Bocohost
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram