- Interlaced fingers behind the back
Bring the arms behind your back and interlace the fingers. If your
bone structure makes this bind impossible, take hold of a belt or a
scarf. Roll the shoulders back with a little bend in the elbows, then
gently begin to straighten the arms. Lift the collar bones and the
- Clasped elbows or reverse Namaste
Take the arms out to the side with your palms facing away from
you. Either hold opposite elbows or take the fingertips together
and turn them upwards so that your little fingers are against your
spine. This ‘reverse Namaste’ position requires a lot of internal
rotation so, as always, don’t force anything. Whichever position
you’re in, draw the lower ribs slightly in so you’re not arching the
back and breathe evenly. Release gently after a few breaths.
- Gomukhasana arms
Stretch the left arm out to the side and rotate the palm so the
thumb points down. Bring the back of the hand to the lower back
and then upwards to the upper back. Next, stretch your right arm
upwards and turn your palm away from you. Bend the top elbow
and see if you can clasp the fingertips of the right and left hands
lightly together. If this is not possible, you could clasp a belt or a
scarf. Take a few breaths in this position (again, try not to arch the
back) before gently releasing the arms. Repeat on the other side.
To finish, take a few moments to observe the sensations in
your shoulders, upper chest and perhaps the neck. Feel how
the circulation has increased and observe your breath...3a
4a 5
3b
4b
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Outfit: Sankalpa
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sternum a little while the shoulder blades release down. Try not to
take the movement into the spine, so consciously draw the lower
ribs in and stay for a few breaths.Te acher zone