This warm-up stretch targets the shoulders and also partially stretches the chest and biceps. All you need is a yoga mat to protect your knees and a short rope or strap. This shoulder stretch is a good warm-up exercise for bridges and similar poses. Find more yoga lessons at Yoga Main.
Execution
Kneel down and sit on your heels with your upper body upright. Hold a strap or rope in front of your chest with your elbows fully extended. The closer your hands are together, the more intense this shoulder stretch will be. At the beginning, try holding the strap with your hands about 2 shoulder widths apart. Start like this: Extend your arms in front of your chest, look straight ahead, and breathe slowly and with focus.
Lift your fully extended arms slowly and with concentration while inhaling. Don’t swing your arms quickly. The circle your hands make should be as large as possible. Do not bend your elbows, keep your chest lifted, and don’t let your shoulders sag. Also, make sure you keep looking straight ahead.
The difference between the first and second halves of the circle is that you inhale during the first half and exhale during the second half. Lower your hands behind your back without bending your elbows and exhale slowly. If your shoulders are not flexible enough for this, don’t create momentum to let your hands pass. Move only as far as you can (maximum: horizontal level), and next time hold your strap with your hands slightly further apart. Keep your chest lifted and look straight ahead.
Hold the strap behind your back and keep exhaling until all the air is out of your lungs. Then start inhaling slowly, move back up, and exhale as you move forward and down. Remember, the whole motion should be very slow and as wide as possible.
Advice
If you are a beginner, don’t try to hold the strap with your hands too close together.
Move slowly and focus on your breathing. Sit upright and keep your arms fully extended.
Suggestions
Scissor Split
Adho Mukha Svanasana – Yoga Dog Pose
Prasarita Padottanasana – Yoga Forward Bend with Wide Legs
Trikonasana – Yoga Triangle Pose
Videos/Images
None
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