Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

4. Basic exercises for the shoulder girdle and the cervicothoracic junction 4. Basic exercises for the shoulder girdle and the cervicothoracic junction


5. Basic exercises for the shoulder girdle and the cervicothoracic junction 4. Basic exercises for the shoulder girdle and the cervicothoracic junction


6. Feel the stretch between your shoulder blades
   as you inhale; feel the relaxation in this area as
   you exhale.


7. Maintain the posture for 3–5 breaths.


8. Release the arms with an exhalation, and
   feel the widening in your upper chest with
   inhalation.


9. Repeat points 2–9 with the arms
   interchanged.

Exercise 4.7: Elevating arms in three

steps

Aims: mobilizing the shoulder girdle and the cervico-

thoracic junction.

1. Sit on the floor on a firm pillow, knees
   together, feet beside your hips; or sit on a chair,
   with your knees and feet hip width apart and
   parallel; adjust your pelvis in a neutral position
   and keep your head straight as if balancing a
   book on the crown of your head.

Figure 6.82 Figure 6.83