Yoga For The Arms and Shoulders 10 minute yoga
The Gate
Focus: Shoulders
Level: Beginner
Total Time: 30 to 60 seconds
Indications: energizes lungs and abdomen
Contraindications: modification for knee injury
The gate focuses on opening your shoulders while simultaneously stretching
your spine, hamstrings and the sides of your body. It also energizes your lungs
and abdominal organs. Individuals with a knee injury should perform this pose
while sitting on a chair.
Begin by kneeling on the ground. Straighten your right leg, extending it
out to the right and press your foot, both toes and heel, against the
ground. Your right knee and ankle should be facing straight up, aligned
with the top of your leg. Slightly rotate your abdomen to the right while
moving your upper body to the left.
Breathe in and extend your arms out to your sides. Bend your body over
your right leg and rest your right hand as far down your leg as possible.
The right side of your torso will be compressed while you will be
stretching the left side.
Place your left hand on your left hip and push your abdomen down into
the ground. Move your left hand to your lower left rib cage and push it up
toward your shoulders.
Inhale as you stretch your left arm over your head to the right. Allow
your left hip to slightly roll forward but stretch your upper body away
from the ground.
Stay in this position for 30 to 60 seconds. To release yourself from this
pose, breathe in and raise your torso back up straight through your top
arm. Return your right leg to its original position.
Rest a moment, then repeat the process to the left.
The Handstand
Focus: Shoulders
Level: Advanced
Total Time: 10 seconds or longer, depending on experience level
Indications: depression, anxiety
Contraindications: neck, back, or shoulder injury, headaches, high blood
pressure, heart problems, pregnancy
The forearm stand is the prerequisite to holding a handstand. It builds strength in
your shoulders, wrists and arms while stretching your stomach. A forearm stand
can enhance your balance and is believed to be effective in treating depression
and anxiety. If you have ever experienced a neck, back or shoulder injury, you
should avoid this pose. Likewise, individuals who suffer from headaches, high
blood pressure, heart conditions and who are menstruating should approach with
caution. Pregnant women should forego this pose entirely.
The forearm stand is an advanced inversion. It requires serious strength in your
hands, arms and shoulders. Before you take it on, you should be able to perform
the following:
Downward-facing dog.
Dolphin plank.
Crow.
Headstand.
Eight-angle pose.
Firefly.
Once you have mastered the above poses, you should have the strength to tackle
the forearm stand.
Start from the downward-facing dog. Stand on your hands and knees with
your shoulders directly above your hands and your hips above your
knees. Press your hips straight up until both legs and arms are straight.
Let your neck continue the straight line of your back from hips to head.
Breathe deeply and slowly.
Lower your forearms to the ground. Splay your fingers apart and press
them into the ground. You will use your fingers to provide balance when
you go into the handstand, so begin to use them now. Tighten your
shoulder blades, pulling them together and then toward your tailbone.
Step your left leg forward, bending your left knee and flexing your right
foot. Push up to raise your hips and torso until your torso is straight above
your shoulders.
Raise your legs until they are straight and vertical, in line with the rest of
your body.
Enlist in your core stomach muscles to help keep your hips over your
shoulders. If your groin or armpits feel stiff, you can elongate your lower
back by pulling the front of your ribs into your body and stretching your
tailbone into the soles of your feet.
Press your legs together and rotate your thighs inward. Allow your head
to hang between your shoulders and stare straight ahead.
Stay in this position for 10 seconds at first. Over time, you can work your
way up to a maximum of 60 seconds. Continue to breathe deeply, slowly,
and steadily, as you maintain this pose.
To release this position, breathe out and lower first one leg, then the
other. Keep your chest raised and your shoulder blades separated as you
bring down your legs.
Stand in a forward bend for 30 seconds before you slowly raise your torso
to an upright position, one vertebra at a time.
If you cannot get yourself completely upside down, that’s okay. Continue
to practice the strength-building poses that will eventually provide you
with enough power to support and balance your body.
The Firefly
Focus: Arms
Level: Advanced
Total Time: 15 to 30 seconds
Indications: stress, anxiety
Contraindications: injury to shoulder, wrist, elbow, lower back
The firefly helps build strength in your arms and wrists while stretching your
groin and the back. It can also tone your stomach and enhance your balance. If
you suffer from shoulder, wrist, elbow or lower back injuries then you should
avoid this pose. Beginners can make this pose easier by sitting on the ground,
positioning your legs at 90-degree angles and using yoga blocks to raise each
heel.
Begin by squatting with your feet a little less than shoulder width apart.
Tilt your abdomen forward and bend your torso down to hang between
your legs. Keeping your body low, bend your legs until your abdomen is
level with your knees.
Move your left upper arm and shoulder as far as you can under your left
thigh above your knee, placing your hand just to the outside of your foot.
Your fingers should point forward. Do the same with your right upper
arm.
Raise your body off the ground, by shifting your center of gravity. Push
your hands into the ground and gently roll your weight off your feet onto
your hands. Your inner thighs should remain as high up your arms as
possible.
Inhale, extend your legs to the sides as straight as possible while keeping
your abdomen high, so that your legs are parallel to the ground. Push
through the bottom of your big toes while pulling and spreading your toes
toward your body. Tilt the inner edges of your feet forward slightly while
keeping the outer edges back.
Straighten your arms and widen your shoulder blades to hollow your
chest. Raise your head and look into the distance. Take slow breaths and
stay in this position for 15 to 30 seconds. Then, release your feet to the
ground as you exhale.
Yoga For The Arms and Shoulders 10 minute yoga
The Dolphin Plank
Focus: Arms
Level: Beginner
Total Time: 30 to 60 seconds
Indications: concentration
Contraindications: carpal tunnel syndrome, shoulder injury
The dolphin plank builds strength in your shoulders, neck, and spine while
strengthening your core. Individuals with carpal tunnel syndrome or shoulder
injuries should avoid this pose. The dolphin plank differs from the straight
plank, in that the forearms rest on the ground, whereas in the regular plank, your
upper body is supported by your hands and wrists and your arms are straight.
Begin in downward-facing dog. Start on your hands and knees with your
shoulders directly above your hands and your hips above your knees.
Press your hips straight up until both legs and arms are straight. Let your
neck continue the straight line of your back from hips to head. Breathe
deeply and slowly.
Breathe in and pull your body forward until your shoulders are directly
above your wrists. This should bring your body parallel to the ground
with your arms perpendicular to it.
Press the outsides of your arms in and forcefully press the underside of
your index fingers into the ground. Lower your elbows to the ground.
Tense your shoulders, contracting them together and then expanding them
away from your spine. At the same time, expand your collarbone from
your chest.
Press the front of your thighs upward while allowing your tailbone to
resist the ground as it naturally elongates down toward the soles of your
feet. Lift your head until the back of your neck is parallel to the ground
and gaze straight downward. Stay in this position for 30 to 60 seconds.
The Upward Plank
Focus: Arms and Wrists
Level: Intermediate
Total Time: 30 seconds
Indications: thyroid, abdominal organ function
Contraindications: wrist injury, modification for neck injury
The upward plank builds strength in your arms and wrists as well as your legs
while stretching your ankles, shoulders, and chest. Anyone who has experienced
a wrist injury should avoid this pose. Individuals who have experienced a neck
injury should use a wall or chair seat to support their neck in this pose.
Begin by sitting in the staff pose: Sit down on the ground and stretch your
legs straight forward, flexing your ankles and bending your toes back
toward your torso, which is straight and tall.
Place your hands lightly atop your thighs, palms downward, as you shift
them slightly inward and press them into the ground. Breathe deeply in,
then slowly out.
Continue to sustain slow, full breathing as you place your thumbs under
the edge of your armpits and let the upward force lift your entire torso
until your head is straight above your heart, which is directly above your
hips.
Sustaining this tall torso, lower your arms to your sides, touching the
ground with your fingertips to steady your posture and balance.
Remain in this position as long as you want.
Place your hands a few inches behind your hips and point your fingers
forward. Bend your knees to plant your feet on the ground with your
heels about 12 inches away from your hips; then rotate your big toes
inward.
Breathe out, press your hands and the insides of your feet into the ground
and raise your hips until your body and thighs are parallel to the ground
and your arms and shins are perpendicular.
While keeping your hips in place, straighten out your right leg followed
by your left leg. Raise your hips a little higher without causing your hips
to firm. Raise your chest while pressing your shoulder blades together
across your back.
Gently tip your head backward without shortening your neck. Stay in this
position for 30 seconds.
To release, breathe out and lower yourself back into the staff pose.
Stretch your legs straight forward, flexing your ankles and bending your
toes back toward your torso, which is suspended by an invisible string that
runs up to the stars.
The Extended Side Angle
Focus: Shoulders
Level: Beginner
Total Time: 30 to 60 seconds
Indications: backaches, constipation, menstrual symptoms
Contraindications: blood pressure (high or low), headache, insomnia
The extended side angle builds strength in your shoulders while stretching them,
along with your chest, upper back, lower legs, and neck. It is therapeutic for
backaches, constipation and menstrual symptoms. Those who suffer from blood
pressure problems, insomnia, or who are experiencing a headache should avoid
the extended side angle.
Begin by standing in the mountain pose. Stand tall and straight with your
feet separated enough to feel stable. Establish a solid connection with the
ground by shifting your weight so that it is equally divided between the
base of your big toes, the base of your little toes, and both left and right
sides of your heels.
Breathe out and place your feet three feet apart from each other. Rotate
your left foot slightly to the left and turn your right foot right to a 90-
degree angle. Both of the soles of your feet should be parallel to each
other. Bring your arms up parallel to the ground and actively extend them
out, keeping your palms facing the ground.
Breathe in and stare over the tips of your right fingers. Breathe out and
bend your right knee until your shin is perpendicular to the ground.
Angle your body forward and place your right elbow on your right knee.
Extend your left arm over your left ear with your palm still facing the
ground.
Press the outside of your left foot into the ground and open your left hip
by reaching through your left arm. Stay in this position for 30 to 60
seconds.
To release yourself from this pose, breathe in and raise your body back up
to mountain pose. Stand tall and straight with your feet separated enough
to feel stable. Establish a solid connection with the ground by Shifting
your weight distribution so that it is equally divided between the base of
your big toes, the base of your little toes, and both left and right sides of
your heels.
Repeat this process, this time with your right leg extended.
The Eagle
Focus: Shoulders
Level: Intermediate
Total Time: 15 to 30 seconds
Indications: focus, balance, asthma, sciatica, backache
Contraindications: knee injury
The eagle stretches your shoulders and upper back. Regular performance can
improve your focus and boost your balance. Experts credit the eagle pose with
relieving symptoms of asthma, sciatica and backaches. Those who have knee
injuries should not engage in this pose.
Begin by standing in the mountain pose. Stand tall and straight with your
feet separated enough to feel stable. Establish a solid connection with the
ground by shifting your weight distribution so that it is equally divided
between the base of your big toes, the base of your little toes, and both left
and right sides of your heels.
Bend your knees slightly. Raise your right foot off the ground and
balance yourself on your left foot. Bring your right thigh over your left
and hook your right foot behind your lower left leg. Stretch your arms out
in front of you, crossing the right arm over the left and bending your
elbows to bring your upper arms toward your body. Fold your left hand
around your inner right wrist and push your palms into each other.
Raise your arms until the lower arms are parallel to the ground. Draw
your arms together while allowing your shoulders to drop slightly.
Let your body weight sink into your left leg, stare straight ahead and
breathe steadily. Remain in this position for 30 to 45 seconds.
To release yourself from this pose, unwrap your legs followed by your
arms and return to mountain pose. Stand tall and straight with your feet
separated enough to feel stable. Establish a solid connection with the
ground by shifting your weight distribution so that it is equally divided
between the base of your big toes, the base of your little toes, and both left
and right sides of your heels.
Repeat the process, standing on your right foot and crossing the left arm
over the right, even as you wrap the left foot over the right.The Crow
Focus: Arms
Level: Intermediate
Total Time: 20 to 60 seconds
Indications: balance
Contraindications: carpal tunnel syndrome, pregnancy
The crow strengthens your forearms and wrists as well as your pelvis while
stretching your upper back and opening up your groin. It also helps to develop
your core muscles and enhance your balance. Those who suffer from carpal
tunnel syndrome or those who are pregnant should avoid this pose.
Begin by standing in mountain pose. Stand tall and straight with your feet
separated enough to feel stable. Establish a solid connection with the
ground by shifting your weight distribution so that it is equally divided
between the base of your big toes, the base of your little toes, and both left
and right sides of your heels.
Squat until you can place your hands flat on the ground, setting them
shoulder-width apart. Anchor your palms on the ground about 12 inches
in front of your feet. Spread your fingers and press the top joints of each
finger into the ground.
Bend your elbows back, keeping them straight. Raise your body onto the
balls of your feet and spread your knees open until they are aligned with
your upper arms. Gently bring your knees into the backs of your upper
arms and shift your body weight onto your hands, raising your head as
you move forward.
Support your body on bent toes. Raise one foot off the ground followed
by the other. Pull your knees toward your midline and pull your feet
toward your hips.
Stay in this position for 20 to 60 seconds. To release yourself from this
pose, shift your bodyweight back until both of your feet are back on the
ground.
Rise to stand in mountain pose. Stand tall and straight with your feet
separated enough to feel stable. Establish a solid connection with the
ground by shifting your weight distribution so that it is equally divided
between the base of your big toes, the base of your little toes, and both left
and right sides of your heels.
The Cow Face
Focus: Shoulders and Upper Arms
Level: Beginner
Total Time: 60 seconds
Indications: stress, anxiety, fatigue
Contraindications: neck injury, shoulder injury
The cow face stretches your shoulders, triceps and armpits as well as your legs
and chest. Those with severe neck or shoulder problems should avoid engaging
in this pose.
Begin in staff pose: Sit down on the ground and stretch your legs straight
forward, flexing your ankles and bending your toes back toward your
torso, which is suspended straight and tall from your hips to the sky.
Bend your knees so that your feet are flat on the ground. Set your left leg
across your right thigh, setting the right foot, down on the outside of your
right hip. Wrap your right leg over your left thigh, with your right knee
on top of your left knee. Then, move your right foot to just outside of your
left hip. Your hips should be even as they rest between the soles of your
feet.
Breathe in and extend your right arm in front of you. Turn your arm
inward until your thumb points to the left and your palm faces up. Doing
so will cause your upper back to round. Exhale as you move your arm
behind your body and rest your forearm in the arch formed by your lower
back, keeping the arm parallel to your waist. Push your shoulders down
and gently move your hand up until your forearm is vertical. Keep your
elbow against the right side of your body.
Breathe in and extend your left arm in front of you. Rotate your hand
until your palm faces the sky. Breathe out and raise your arm over your
head. Stretch through your left fingers. Breathe out and bend your left
elbow, placing your left hand behind your head to grasp your right hand,
and interlacing your fingers if you can. If your hands cannot touch, hold a
towel in your left hand and when you stretch it behind your back, grasp
the other end of the towel with your right hand. Use this aid to stretch
your arms. Over time, your arms will stretch further until you will be able
to grasp your hands.
Raise your left elbow and pull your right elbow toward the ground,
pulling from the back of your armpit. Tense your shoulder blades across
your back and raise your chest. Try to keep your left arm even with the
left side of your head.
Stay in this position for 60 seconds. Then, unhook your fingers, return
your arms to your sides and unfold your legs.
Repeat the process, reversing the direction of both arms and legs.
The Dolphin
Focus: Arms
Level: Beginner
Total Time: 3o to 60 seconds
Indications: osteoporosis, digestion, high blood pressure, sciatica, asthma
Contraindications: modification for neck injury, shoulder injury
The dolphin strengthens your arms and legs, at the same time stretching your
feet and shoulders. Regular performance can fend off the development of
osteoporosis and may improve digestion. It can also provide relief for high
blood pressure, sciatica, and asthma. If you have experienced a neck or shoulder
injury, keep your knees bent throughout this pose.
Begin by getting down on your hands and knees on the ground. Align
your knees with your hips. Place your forearms flat on the ground with
your wrists aligned with your shoulders. Clasp your hands together and
firmly press your forearms into the ground.
Flex your toes, breathe out, and lift first your heels, then your knees off
the ground, straightening your legs until your knees are only slightly
bent. Elongate your tailbone down from your abdomen and gently press it
into your pubis. Raise your sitting bones into the air and draw your inner
legs into your groin through your inner ankles.
Tense your shoulder blades across your back, extend them out from your
spine, and press them down toward your tailbone. Keep your head
stationary between your upper arms without letting it droop.
If you have never incurred a neck or shoulder injury, you can straighten
your knees at this point. If your upper back naturally rounds, you do not
have to straighten it. Actively elongate your tailbone and raise the top of
your chest away from the ground.
Remain in this position for 30 to 60 seconds. To release yourself from
this pose, breathe out and lower your knees to the ground.
The Eight Angle
Level: Advanced
Total Time: 30 to 60 seconds
Indications: abdominal organs
Contraindications: shoulder, wrist, or elbow injury
The eight angle pose focuses on building strength in your arms and wrists. It is a
great position to take on after mastering the standing forward bend, bound angle,
four limbed staff, and extended side angle poses. Individuals with shoulder,
wrist or elbow injuries should not perform this pose.
Begin by standing in mountain pose. Stand tall and straight with your feet
separated a little farther than hip width. Establish a solid connection with
the ground by shifting your weight distribution so that it is equally
divided between the base of your big toes, the base of your little toes, and
both left and right sides of your heels.
Breathe out and transition into a standing forward bend. Place your hands
on the ground beside your feet.
Bend your knees slightly and place your right arm inside and then behind
your right leg. Press your hand into the ground near your right foot.
Slowly move your right arm across the back of your right knee until your
knee is up and behind your right shoulder.
Support your shoulder with your knee and move your left foot to hook
your left ankle over your right. Slightly angle your body to the left,
shifting more weight onto your left arm.
Gradually, raise your feet off the ground. Breathe out and bend your
elbows. Angle your torso forward and let it descend until it is parallel to
the ground. Simultaneously let your knees straighten as you stretch your
now-straight legs to the right, also parallel to the ground.
Press your upper right arm in between your thighs. With the aid of the
pressure in your upper arm, rotate your body to the left while keeping
your elbows closely tucked in. Stare at the ground as you do this.
Remain in this position for 30 to 60 seconds.
To release yourself from this position, gently straighten your arms, raise
your torso back up, bend your knees, disconnect your ankles, and set your
feet back on the ground. Step back into a standing forward bend and rest
for a couple of minutes.
Repeat this process to the left side
The Chair
Focus: Shoulders
Level: Beginner
Total Time: 30 to 60 seconds
Indications: diaphragm, heart
Contraindications: low blood pressure, insomnia, headaches
The chair will stretch your chest and shoulders while simultaneously
strengthening your spine and legs. It is also good for your diaphragm and heart.
The chair makes a great precursor to the mountain pose or any standing forward
bend pose. Those who suffer ongoing low blood pressure, chronic insomnia, or
frequent headaches should avoid this one.
Begin by standing in mountain pose. Stand tall and straight with your feet
separated enough to feel stable. Establish a solid connection with the
ground by shifting your weight distribution so that it is equally divided
between the base of your big toes, the base of your little toes, and both left
and right sides of your heels.
Breathe in and raise your arms straight forward with your palms facing,
shoulder-width apart.
Breathe out as you bend your knees forward to lower your torso while
simultaneously raising your arms straight overhead. You want to
approach the horizontal with your thighs. Your knees should be above
your toes, but never beyond them, and your upper body will lean slightly
forward for balance, but you should attempt to keep it as straight as
possible. Press the tops of your thighs down into the soles of your feet.
Tense your shoulder blades across your back and elongate your tailbone
toward the ground and into your pubis.
Remain in this position for 30 to 60 seconds, breathing deliberately.
To release yourself from this position, breathe in and straighten your
knees as you stretch up through your arms. Breathe out and lower your
arms to your sides, returning to mountain pose. Stand tall and straight
with your feet separated enough to feel stable. Establish a solid
connection with the ground by shifting your weight distribution so that it
is equally divided between the base of your big toes, the base of your little
toes, and both left and right sides of your heels.
The Half Gate
Focus: Shoulders/Sides
Level: Beginner
Total Time: 30 to 60 seconds
Indications: stimulates lungs, kidneys, liver
Contraindications: knee injury
The half gate pose focuses on opening your shoulders while simultaneously
stretching your hamstrings. It can stimulate your lungs and abdominal organs.
If you have a knee injury, you should avoid this pose, because it involves
standing on one knee.
Begin by kneeling on the ground.
Raise your right leg and straighten it out to the right, placing your foot on
the ground. Aim your right kneecap straight up by rotating your right leg
so that your right heel is on the ground and your toes are pointing away
from your body. If you can’t get your toes onto the floor, place them atop
a block or brace your right foot against a wall.
Check to ensure that your hips are level.
Raise your arms out to your sides with your palms down. Inhale and let
your chest expand. Keep your shoulders relaxed and slightly back as you
slowly exhale, keeping your chest opened up. Inhale again as you lower
your right arm to rest your hand on the top of your right thigh, then raise
and rotate your arm to reach straight up to the stars.
Breathe and feel the stretch in your hamstrings and up your torso to your
left fingertips.
To release yourself from this pose, lower your arms to your sides and
return your right leg to its original position.
Release those muscles by coming down on all fours; then lower your hips
and let your upper body melt over your legs into a child’s pose. Rest here
as you breathe in deeply, and then out slowly. Take several breaths
before you raise back up onto all fours and prepare to repeat the process
to the other side.
Yoga For The Arms and Shoulders 10 minute yoga
The Noose
Focus: Shoulders and Chest
Level: Intermediate
Total Time: 30 to 60 seconds
Indications: indigestion, asthma, menstrual symptoms
Contraindications: knee injury, back injury, herniated disk
The noose is a complex position that focuses on opening your shoulders and
chest while simultaneously stretching your thighs, groin, and spine and building
strength in your ankles. It can improve both posture and digestion while
energizing your abdominal organs. Experts prefer the noose for relief of asthma,
back tension, indigestion, gas, and menstrual symptoms. If you have a knee
injury, back injury, or a herniated disk you should avoid this pose.
Begin by standing to the left of a wall, an arm’s length away, in mountain
pose. Stand tall and straight with your feet hip-width. Establish a solid
connection with the ground by shifting your weight distribution so that it
is equally divided between the base of your big toes, the base of your little
toes, and both left and right sides of your heels.
Rotate your torso to the right and press your right hand flat against the
wall keeping your right arm parallel to the ground. Return your torso to
its forward position and lower your arm.
Sink down into a full squat until your hips meet your heels. Place your
right arm out and touch the wall for balance.
Stretch your knees to the left. Breathe out, rotate your torso to the right,
and firmly place both of your hands on the wall. At this point, your left
elbow should be touching the outside of your right knee. Support yourself
on your right hand.
Breathe in, slowly move the back of your left arm down your left leg so
that your left shoulder moves toward your left knee, thus closing any open
space on the left side of your torso. Exhale as you press your left
shoulder against your left knee in order to elongate the left side of your
body through your inner groin. Keep your stomach relaxed as you do
this.
Lower your right hand to your side. Continue to breathe steadily as you
deepen the twist, letting your left hand touch the ground lightly for
balance. When you are firmly balanced on all four points of each foot,
bend and reach your arms behind your back and clasp your left wrist with
your right hand.
Stay in this position for 30 to 60 seconds. To release yourself from this
pose, breathe out, unclasp your hands, and straighten your torso from the
twist.
Breathe in as you rise to mountain pose. Stand tall and straight. Establish
a solid connection with the ground by shifting your weight distribution so
that it is equally divided between the base of your big toes, the base of
your little toes, and both left and right sides of your heels. Breathe in
deeply and slowly, then exhale even more slowly
Repeat the process, this time stretching to the right.
The Peacock
Focus: Arms
Level: Advanced
Total Time: 10+ seconds, depending on experience level
Indications: circulation, gall bladder, pancreas, intestines, liver, kidneys
Contraindications: elbow injury, wrist injury
The peacock builds strength in your forearms and wrists while simultaneously
strengthening your back and your legs. It is useful to perform the peacock prior
to the downward-facing dog or the child’s pose. Anyone with an elbow or wrist
injury should forego this pose.
Begin in the full lotus position. Sit tall, with your feet straight out in front
of you. Rotate your right thigh outward from the hip and bend your knee.
Keeping your right knee and foot the same distance from the floor, lift
your lower leg with your hands and move it over until your right foot is
atop your left hip. Rotate your left hip out and draw your left foot as
close to your body as possible. Keeping your left knee and foot the same
distance from the floor, lift the leg with your hands and slowly and
smoothly bring it up toward your body, placing your left foot atop your
right hip.
Angle your torso forward and push your palms into the ground, with your
fingers pointing back toward your knees.
Slightly bend your elbows and bring your outer hands and outer forearms
together until they touch. Bend your elbows into a 90-degree angle and
walk your knees toward your hands.
Angle the front of your body to rest on your upper arms and burrow your
elbows below your belly button. Don’t let your elbows move away from
each other; if necessary, you can tie them together with a piece of soft
fabric.
Tense your stomach across your elbows and bring your forehead to the
ground. Straighten your knees and extend your legs out behind your body
with the tops of your feet touching the ground. Tense your hips and
slightly bend your shoulders downward.
Raise your head off the ground and gaze ahead. Slightly angle your
weight forward to bring your feet off the ground. Your body and legs
should be parallel to the ground.
Stay in this position for only a handful of seconds at first. Over time, you
will be able to increase your time in this pose, as you grow in strength.
To exit this pose, lower your head and angle backward until your feet
touch the ground. Bend your knees, and raise your torso off your arms.
Unlock your legs and let them rest straight ahead of you in staff pose.
The next time you do the peacock, reverse your leg position in the lotus.
The Shoulder Press
Focus: Arms
Level: Advanced
Total Time: 30 seconds
Indications: balance, indigestion, constipation
Contraindications: Elbow, wrist, shoulder, lower back injury
The shoulder press helps you build strength in your wrists and arms. It can also
help you develop good posture. This is a great pose to perform after the eagle,
the garland, or any bound angle pose. It is also useful to perform the shoulder
press before doing a standing forward bend or the downward-facing dog . Individuals with an elbow, wrist, lower back, or shoulder injury should avoid the shoulder press.
Begin in a squat with your feet slightly more than shoulder width apart.
Angle your torso in between your knees.
Staying low, raise your hips until your thighs are almost parallel with the
ground.
Keep your shoulders and upper arms between your legs, resting your
upper arms on your thighs, just above the knee.
Plant your left hand on the ground just inside your left foot, with the
fingers pointing forward. Repeat this process with your right hand. Your
upper back will arch during this process.
Press your palms into the ground and gently shift your weight from your
feet to your hands. Start to straighten your arms. As you do this, your
feet will raise off the ground.
Press your outer arms and inner thighs together. If you can, cross both of
your ankles. Gaze straight forward. Stay in this position for 30 seconds.
To release yourself from this position, bend your elbows, breathe out, and
let your feet return to the ground. Shift your weight back onto your feet,
then move your arms to your sides, to return to the initial squat position.
Relax and breathe.
The Plow
Focus: Shoulders
Level: Advanced
Total Time: Up to 5 minutes
Indications: backache, restlessness, sinus problems, headache, stimulates
thyroid; modifications for high blood pressure, asthma Contraindications:
diarrhea, neck injury
The plow opens your shoulders and stretches your spine while energizing your
thyroid gland. It can offer relief to individuals with a backache, headache,
restlessness, or sinus problems. If you have diarrhea, a neck injury, or are
currently menstruating, you should stay away from the plow.
Individuals with high blood pressure or asthma can perform this pose with the
modification of supporting their legs on a chair or wall. The plow in its full
form is a very advanced position that you should introduce yourself to with the
help of an experienced instructor before attempting it on your own.
Begin in a supported shoulder stand, with your legs pointing up and your
hands supporting your back.
Breathe out as you slowly bend from your hip joints to bring your feet
down to the ground over your head. Keep your legs fully extended and
your torso straight and vertical. When your toes reach the ground, lift
your thighs and your tailbone toward the sky, pulling your inside groin
into your abdomen. Visualize your body as suspended from your groin to
make it easier. Move your chin away from your breastbone and relax
your throat. Breathe steadily throughout.
When your back is stable, lower your arms and clasp your hands together,
pressing your arms into the ground.
At first, sustain this pose for 30 seconds, but over time, increase the
length, up to five minutes.
To release from this position, breathe out as you return your hands to your
back and raise your legs to return to a supported shoulder stand. From
there, inhale, then as you exhale roll out of the shoulder stand into the
corpse pose.
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