Bound Postures

My fascination with shoulder opening continues this week with a series of bound arm postures. These are traditional standing/seated poses that use a strap to bind the arms behind the back. Focus is placed on shoulder extension and internal rotation to counter last week's focus on flexion and external rotation, enjoy!

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Half Happy Baby Pose
Ardha Anandabalasana

Lie on the back with the knees bent and feet on the floor. Draw right knee into the chest with the knee to the outside of the body. Either hold the back of the knee with the right forearm or hold the outside of the foot with the right hand and draw knee towards floor. If it is comfortable, extend the left leg and press that thigh towards the floor.

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Reclining One-Legged Pigeon
Supta Ekapada Rajakapotasana

Lie on the back with both knees bent and feet on the floor. Draw the right leg into the chest and externally rotate the thigh. Wrap the right elbow around the top of the knee and grasp the left foot with the left hand or press the left foot into the inner left elbow to cradle the shin in the arms. At first, lift the head off the floor to make the arm clasp, then extend back through the upper thoracic spine and neck to bring the head back to the floor, using a folded blanket as a pillow if necessary. Extend the left leg straight and ground the thigh towards the floor. Hold 5-10 breaths, then release to Constructive Rest and change sides.

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Extended Puppy Pose
Uttana Shishosana

Begin on the hands and knees, feet flexed. Reach the hands forward and press the hips back so that they are directly over the heels. Extend through the sides of the body being careful not to arch to back. Hold 5 breaths, then release.

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Shoulder Extension w/ Strap

Stand with strap held behind back with palms facing back. Keep arms body’s distance apart or wider. Keep chest wide and shoulders drawing down the back and use the triceps to extend the straight arms back away from the body. Hold for a few seconds, then release and repeat 3-5 times.

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Mountain Pose with Eagle Arms
Tadasana Garudasana

Stand and bring the straight arms in front of the chest with the palms facing the center, crossing arms at the elbows. Entwine the forearms so that the backs of the hands or palms of the hands face each other and widen between the shoulder blades and collar bones. Keep the upper arms parallel to the floor. Hold 5 breaths, then release and change sides.

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Rotator Cuff Stretch w/ Strap

Stand with strap in right hand, raise right arm over the head keeping the right arm externally rotated. 
Variation I: Turn left palm back to internally rotate the arm and press the arm back, bend the left elbow and find the strap with the left hand behind the back. Use the right arm to pull up on the strap, bringing the left hand further up the back, be sure to relax the left shoulder.
Variation II:  Bend the right elbow and pull down on the strap with the left hand until the arm is straight. Keep the right elbow close to the head and use the head to press back gently into the arm. Hold for 5 breaths. Release and repeat both variations to the opposite side.  

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Tadasana w/ Reverse Anjali Mudra

Stand with arms at sides in internal rotation, palms facing out. Bring palms together behind back and turn hands so that fingers are facing upwards. Press thumb side of hands into back and try to keep heels of hands together. If this is too difficult, grasp opposite forearms. Hold 5 breaths, then release.

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Standing Forward Bend with Hands Clasped
Yoga Mudra Uttanasana

Stand in Tadasana. Clasp the hands behind your back and extend through the elbows. Fold forward over the thighs bending the knees if necessary to release the hamstrings. Raise the arms away from the body and hold for 5-10 breaths. Lower the arms towards the floor and unclasp the hands as you return to Tadasana.

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Downward Facing Dog
Adho Mukha Svanasana
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor. Hold 1-3 minutes, release into Child's Pose

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Bound Triangle Pose
Baddha Trikonasana

Stand with feet wide apart, holding strap in right hand. Turn left out to 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on block, foot or floor. Rotate the chest towards the right and reach right arm towards ceiling, internally rotate right arm and bring forearm behind back to hand strap towards floor. Reach the left arm inside and under the left thigh and reach back towards the strap. Open both collarbones and the chest as you slightly rotate the torso towards the ceiling. Hold 5-10 breaths then release strap, come up to standing, and change sides. 

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Bound Side Angle Pose
Baddha Parsvakonasana

Stand with feet wide apart, holding strap in left hand. Turn right foot out 90 degrees and left foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend right knee. Bring right elbow to the right knee. Internally rotate left arm and bring forearm behind back to hand strap towards floor. Reach the right arm and under the right thigh and reach back towards the strap. Open both collarbones and the chest as you slightly rotate the torso towards the ceiling. Hold 5-10 breaths then release and change sides.

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Marichi's Pose III
Marichyasana III

Sit in Dandasana. Bend left knee and place left foot in front of left sit bone. Inhale and sit up tall through torso, wrap left upper arm around front of bent shin with hands reaching behind the torso. Exhale and twist away from bent knee making clasp behind back or using strap. Hold for 5-10 breaths then release and change sides.

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Bound Angle Pose
Baddha Konasana

Sit with the soles of the feet together and the knees apart. Sit on the edge of a folded blanket if needed. Do not press the knees towards the floor. Rather press the heels together to widen the groins, and lengthen through the femurs pressing long towards the knees to widen the sacrum. Hold 10-20 breaths then release.

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Bricklayer's Rest

Place two blocks on mat, one perpendicular to mat on lowest height, the other parallel to mat on middle height. The blocks should be 4-6 inches away from each other. Sit facing away from blocks and lie back placing shoulder blades on low block, back of head on high block. Place arms on floor with palms facing upwards.

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Corpse Pose
Savasana

Lay on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.