Om Yoga Magazine — February 2018

This set of exercises takes your shoulders

through their full range of rotation,

which is important to do regularly to

ensure the longevity of your functional

movement and to avoid injury.

1 Raised arms with interlaced fingers

Interlace the fingers in front of you and as you exhale, push the
palms away from you. On your inhalation lift your arms up, palms
of the hands facing the ceiling. Here you can feel the flexion of
the humerus bones and the elevation of the scapula. For an extra
stretch you could try taking the little fingers further towards the
floor. Stay here for a few breaths.

2. Eagle arms
   Bend your arms so the elbows are shoulder-height, palms facing
   forward. Next, bring your left elbow over the right and see if you
   can bring the palms of the hands together. (If this isn’t possible,
   take the back of the hands together instead). From here, dome the
   upper back, dropping the chin and the elbows so you feel a stretch
   between the shoulder blades. You could also make some circular
   movements if it feels nice. Then repeat on the other side, taking
   right elbow over left. Afterwards, release the arms gently.

These movements also bring a lovely sense of openness to the front

of the body. You might need a belt or scarf.

1. Raised arms with interlaced fingers

2. Eagle arms

3. Arms behind with interlaced fingers

4. Clasped elbows or reverse Namaste

5. Gomukhasana arms

1 2

Te acher zone

YogaTherapywith

Shoulders