TITLE
Understanding Yoga through Knowledge and Practice



CHAIR YOGA: ARMS & SHOULDERS:

Moving the arms and shoulders helps to release tension from keyboarding, talking on the phone, and the dreaded 'mouse shoulder'.


ARMS OVERHEAD
  • With hands clasped together, turn palms toward knees
  • As you inhale, raise arms overhead
  • Press through index finger mounds
  • Relax shoulders down the back
  • Hold 5-10 breaths
  • Release arms to sides and down
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arms
SHOULDER SHRUGS
  • Roll shoulders forward, up, back and down
    slowly making a backwards circle
  • Repeat 5-10 times
  • End with shoulders drawing down the back
    and notice the spaciousness that is created
    around the neck
  • Back to Top
forward   back
SHOULDER SWIMMING
  • Make backstroke motion with right shoulder,
    followed by left shoulder
  • Allow side of waist to get into the motion by
    swaying torso back and forth
  • Repeat 5-10 times
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left    right
HUG OPPOSITE SHOULDERS
  • Inhale as you raise arms out to sides
  • Exhale and cross right elbow over left, and
    hug opposite shoulders
  • Draw shoulders down the back and lift elbow
    points
  • Hold for 10 breaths
  • Repeat with other arm on top
    Back to Top
 hug