Chair Yoga for Strength & Balance

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This book provides general information about yoga for educational purposes only. It is not medical advice. Always consult a healthcare professional before beginning any new exercise. The author and publisher are not responsible for any injuries or damages resulting from the use of this material.

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First Edition

for strength & balance

Accessible Exercises to Improve Mobility & Relieve Pain

For my husband, Pete Kmeto, the strongest mountain I know

CHAPTER 1 The Chair SolutionYoga

Why practice chair yoga? And how can it even be yoga if you’re not standing on your head? The popular image of yoga—twisting into gymnastic poses in a hot, steamy room—has made yoga seem like something only meant for the young, athletic, or super flexible. This misconception has discouraged many people from ever trying yoga. Worse, it’s convinced longtime practitioners to walk away from something they once loved, simply because their bodies have changed.

Yoga is a universal practice and a revolutionary act of self-care. It is a way of caring for your body, mind, and breath—no insurance required, no prescription needed. You can practice yoga if you’re rich or poor, whether you’re at a desk, in a cruise ship cabin, or in a jail cell. This is why it’s a revolution. You don’t need permission to cultivate your own yoga practice, which gives you autonomy over your own body and mind. Every human is entitled to the benefits of yoga as their birthright.

In the upcoming chapters, we’ll explore the personal motivations you may have to develop a chair yoga practice and provide you with numerous options and possibilities. We’ll also be citing the innumerable health benefits of a comprehensive chair yoga practice that includes pranayama (breathing practices), concentration, meditation, and mindfulness.

Asana (the physical practice of yoga) is often the gateway to an initial practice because our physical body is the most obvious to us. If the original concept of yoga was to allow a relaxed and limber body to sit and meditate longer to achieve enlightenment, couldn’t someone who sits at a desk all day long receive the benefits of feeling more limber, comfortable, and focused, with less stress? The answer is undoubtedly yes!

Chair yoga solutions are reclaiming yoga for everyday people.

The Benefits of Chair Yoga

While posture, aging, chronic illness, disability, and disease may be some of the main physical motivations to practice chair yoga, the vast benefits of yoga are the result of a combined effort. While asana (postures) is often our introduction, yoga is an integrated method that includes pranayama (breathing practices), meditation (prolonged concentration), and mindfulness (awareness of self). The Sanskrit word yoga is often translated into “union” or “to yoke.” The intention of chair yoga is to understand the collaboration and union of your body, mind, and breath in cultivating and nurturing the conditions for your overall health and well-being. Browsing through the list of possibilities below, which benefits would you like to develop over time in your chair yoga practice?

• Physical benefits can include: strength, flexibility, mobility, spinal and joint health, balance, fall prevention, improved digestion and circulation, blood pressure regulation, inflammation reduction, and convenience.

• Mental benefits can include: improved memory, focus, clarity, reasoning, motor skills, brain adaptability, spatial awareness, and recovery from stroke or injury.

• Emotional benefits can include: better sleep, reduced anxiety or depression, emotional regulation, nervous system balance, increased selfesteem, compassion, and community connection.

You are not alone in your desire to feel better in your body, unclutter your mind, breathe more easily, and experience the comprehensive benefits of chair yoga.

Building a Foundation for Your Practice

What if I said you are practicing yoga at this exact moment? Since yoga is an approach to the entirety of being human—the integrated daily experience of having a body, having a brain, and breathing—we are always, in essence,

practicing yoga just by living our life. We’re now going to focus on the quality of your yoga experience. Since you are already breathing, thinking, and moving daily, it’s a good place to start!

The Body–Mind–Breath Connection

Before you even opened this page, a beautiful sequence of physiological events was already in motion. Your body found a shape—maybe you’re sitting or reclining—and that shape is your first posture. As mentioned earlier, this is called asana, which refers to the physical expression of yoga through the body. That means the act of simply arriving, settling into your seat, and preparing to receive these teachings—that is yoga beginning, right now.

Your mind needs to make decisions to help you move through this book, such as where you sit. It requires focus and concentration. Your brain in collaboration with your body creates the necessary circumstances you need to sit and enjoy reading this book. But none of it is possible without your breath, or prana in Sanskrit. The literal translation of prana is “life force.”

Let’s think about practicing yoga while waiting at the post office. No matter how you move through the world—whether you’re standing, sitting in a wheelchair, using mobility aids, or resting—your body is present in a shape. Pause for a moment and notice how you’re holding yourself in this moment of waiting.

Where do you feel your connection to the ground or support beneath you? Does your foundation feel steady and grounded, or is there a sense of imbalance or strain? Is your spine, however it exists for you, feeling lengthened, compressed, or somewhere in between? Is your gaze cast downward or focused ahead?

Notice the posture you’re in—not just physically but energetically. What shapes are you inhabiting while you wait? How does it feel to be in that shape for this length of time? What is the quality of your breath—natural, shallow, held, or long and flowing? And where is your mind? Is it anchored in the present moment or beginning to wander?

Sometimes, even waiting requires strength, stability, and stamina. Simply bringing awareness to this moment—to your breath, your body, and your presence—is yoga.

These are many of the same observations we may make during our yoga practice. Sometimes, whether we’re on our yoga mat, in a yoga chair, or even standing in line at the post office, we find ourselves holding our breath or making a mental grocery list—even while practicing. All day long your body, mind, and breath are communicating with you about the task at hand, even if you are resting. Yoga allows you to understand yourself better in physical, mental, and emotional ways, providing you with tools and options that will help you make the best choices for yourself in your yoga chair and, more importantly, the “seat” of your life.

In the seat of your chair yoga practice and life, your breath is constant. Thinking of your breath as the inspiration behind your thoughts and physical actions is a perfect way to describe the philosophy of pranayama, or breathing practices. Prana, or life force, is different from oxygen alone. Yes, the physical practice of asana circulates oxygen throughout the human body, but in yoga, we are drawing our awareness to the quality of breath and its effects on our nervous system, body, and mind.

The practice of yoga provides us with different breathing exercises for different moments in life. There are breathing practices to reduce anxiety, improve mental focus, and relieve pain. With certain breathing practices, we can experience quiet moments of reflection and contemplation known as meditation.

Schedule

Creating flexible schedules for yourself is often a great way to get started from where you are and with the time that is available to you. What does that look like for you? Can you begin with five, ten, or fifteen minutes? Just as you would take a lunch or coffee break, are you able to give yourself a chair yoga break? Starting small is a marvelous way to encourage a new, healthy habit. Set small and manageable goals for scheduling your practice, and as you

accomplish them, you will feel more confident in moving forward.

If you do have the time to set aside daily or a few times a week, what length of time is suitable for your initial practice? You might think you’d like to practice chair yoga for an hour, but with a new habit, an hour may feel overwhelming or out of reach to begin with. Why not start with a couple of postures to build your comfort zone? Then, after a few sessions, you may decide to work your way up to fifteen or thirty minutes, and so on.

There is no report card or expiration date on how and for how long you approach your practice. Do your best by practicing as often as you can within your means, and by giving yourself loving and encouraging boundaries that will prevent you from overdoing it or getting discouraged. You will have good days and not-so-good days in your practice, just like in life.

Intention

Your routine should be based on your intention for the day. For example, some of your initial intentions for wanting to practice chair yoga may be strength, balance, or relaxation. You will likely shift your intentions as your needs change. You may be nursing an unexpected injury or cold. Maybe you have more or less time at your disposal. You may have thought you would feel energetic that day, but feel the opposite—or vice versa. Take the factors of your life into account and be prepared to adjust if it would serve you better and accommodate your practice.

When we hold our practice to a standard that we believe we should meet, rather than operating from a place of honoring ourselves and our bodily autonomy, we are practicing self-ableism. This idea that we “should” be able to do something shifts our focus to a foundation of expectation, competition, and judgment within ourselves. If you notice that you are being self-ableist when approaching your practice, check in with yourself in that moment and make the choices that are best for you.

Props

Choosing the most suitable and preferred props for yourself will also be helpful in tailoring your practice to meet your needs and comfort level. For example, you can sit on a cushion or blanket to elevate your seat if it’s too low for you. Or you might place a blanket or blocks beneath your feet to raise the floor up to meet you. Just like a great song consists of the same musical notes that have existed forever, there is unlimited potential as you create your own unique song in your practice.

Yoga block. A yoga block is a perfect example of the fact that props, like people, are not one-size-fits-all. A block can be made of foam, or cork, or wood. While some prefer a foam block due to its lightweight design, others might find a heavy cork or wooden block to be more supportive. Even the block itself has options to offer you. It can be placed flat on the floor, or placed on its side, or placed vertically if you need a taller block. Blocks can be stacked, tucked, held, or placed on the top of your head. Having two yoga blocks available and within reach will open the door to creativity, comfort, and ease as you experiment and have fun.

Back pillow or yoga bolster. A back pillow might be comfortable—but perhaps not if it is too large and unwieldy. It can also be too small and keep slipping off your chair. A yoga bolster could be too big, too small, or just right. A yoga bolster is a rectangular or cylindrical cushion used to provide support and comfort. Bolsters can be made from a variety of fabrics and can be filled with different materials to offer more support than pillows.

Yoga strap. Yoga straps are designed to assist with stretching, particularly for those who may not yet have the flexibility to reach their feet or other parts of their bodies in certain postures. Your yoga strap might be causing you shoulder tension because it’s not quite long enough for you, or perhaps you don’t enjoy the feeling of the yoga strap at all and would prefer to use a long scarf. Blankets and towels can also be very practical because they can be folded into all sorts of shapes and sizes.

Chair. Is the chair that is available to you feasible for your practice? It needs to be safe and sturdy, and allow you to move without obstruction. Is it tall enough or short enough? This is where props come in! Even if the chair isn’t quite perfect, in chair yoga we find a way to make it work.

Space

Setting up a supportive and comfortable practice space can also enhance your practice. You may be able to set up a space that can remain and always be available. Or you may not have that kind of room and need to pull your yoga chair out each time. You could keep your props in a basket or other designated place that is easily accessible.

Ideally, your space will feel comfortable and safe. Do what you can to adjust your environment to suit you and appeal to your parasympathetic nervous system (a network of nerves that relaxes your body) while still keeping you alert for your practice. You might need to adjust the temperature or lighting of the room, light a candle, or play soothing music or ambient sounds. Perhaps silence is the soundtrack you need for your practice. Even if you are at your office desk, you might have a small piece of art to glance at, or a smooth rock that feels soothing. This space you are practicing in can help your nervous system feel safe and grounded as you practice.

In preparation for your practice, make sure you have all your props and comfort items ready so you don’t have to interrupt your practice to retrieve them. Take the time to prepare your seat and your environment, which will pay off in dividends by helping you avoid distractions as you navigate through your practice.

It has also been traditionally suggested not to eat for two hours prior to practicing yoga, but this may be a little excessive. It may be better to say that you should avoid practicing asana directly following a meal, to give your organs the opportunity to participate without having to focus on digestion. Of course, you don’t want to practice on an empty stomach either, so have a snack if you need to maintain your blood sugar and energy. Once you are prepared and sitting in your seat, your practice begins.

10 Health Benefits of Chair Yoga

1 Eases tension, stress, and discomfort in your shoulders and neck that may accumulate throughout your day from using cell phones and computers.

2 Prevents strain, injury, or reinjury in your practice and daily life, while encouraging flexibility, mobility, and a healthy range of motion.

3 Strengthens your core and stabilizer muscles supporting your spine, and tunes up your balance for daily activities, safety, and fall prevention.

4 Counters kyphosis (rounding of the upper spine) and is preventive for osteoarthritis (joint deterioration) and osteoporosis (bone deterioration).

5 Tones your small intestine, large intestine, and ascending and descending colon, improving your digestion and elimination, while possibly also lessening inflammation.

6 Stretches your frontal and back intercostal (rib) muscles, expanding your front, back, and side rib cage for your inhales and exhales, and allowing room for your lungs to receive oxygen most efficiently.

7 Stimulates your circulation by delivering nourishment and fuel to your entire body in the form of oxygen, and can help to manage blood pressure.

8 Supports recovery from a recent illness, injury, or surgery, and provides pain management tools for chronic illness or disease.

9 Initiates your parasympathetic (rest and digest) nervous system, promoting relaxation, and balances your sympathetic (fight-or-flight) nervous system.

10 Activates the alternate hemispheres of your left and right brain, sharpening your mental focus, concentration, and steadiness of mind, and allowing for inner reflection, self-awareness, and mindfulness not only in your practice but in everyday life.

Remember that yoga is thousands of years old and is available to you at any moment. There is no final goal or level in yoga. The practice is deeply personal and lifelong, evolving with the practitioner’s body, circumstances, and consciousness. Knowing this, and that we are moving, thinking, and breathing in some fashion every day of our lives, you can rest assured that however your practice takes shape, you are doing a good job.

Accessible Breathing Techniques

Start with a sip. Have you ever been in a yoga class or situation where someone said to you, “Just breathe”? This statement can create an instant sense of anxiety and urgency, halting your breath altogether. If you’re having trouble with your initial inhale, try taking in two or three “sips” of breath through your nose, then release your exhale slowly through your nose or mouth.

Focus on your exhale. Often we are so focused on achieving a satisfying inhale that we forget the power of our exhale. As you exhale, you are preparing to invite your next breath into your lungs. Draw your awareness to slowly releasing your exhale and allow your inhale to easefully initiate itself.

Release trying to control your breath. Counting or retaining (holding) the breath can increase anxiety and even heighten blood pressure for some practitioners. For a safer and gentler approach, touch base with what you are noticing or experiencing: perhaps the coolness or heat of your nostrils; the sensation in your front, side, and back rib cage during your inhales and exhales; or a subtle shift in your energy or mood.

Take it easy. If not practiced mindfully, the breathing practices known as pranayama are so powerful and potent that they have often been compared to a snake that may bite. If at any time you feel lightheaded or dizzy, return to your natural breathing. You can always try again later—or choose a different breathing practice.

Be patient with yourself. Give your body and nervous system time to acclimate to any new breathing practices. Over time, you may feel more comfortable, or you may decide that certain breathing practices are not for you.

Important Safety Considerations

Overstretching. In yoga, “no pain, no gain” is not a thing. Ahimsa (a-him-sa), or nonharm, is the major spiritual tenet of yoga. You can begin by practicing this with yourself. If reaching for your toes or striving for a certain shape or posture is bringing you discomfort or pain, this is your cue to avoid injury and be kind to yourself. A great question to ask yourself is “I could do this, but should I?”

Loaded flexion. Think of the heaviness of a bowling ball as you lower your arm to release it. This is like the loaded flexion (weight or force on the upper spine) we experience when lowering our head in forward folds, as well as during daily tasks and activities. Although your cervical (upper) spine is a miraculous and natural feat of engineering—flexible yet strong enough to hold up the heaviness of your head—it’s wise to avoid any unnecessary or dangerous pressure. Focusing on the length in your spine by using supportive props can help avoid this.

Joint health and safety. Perhaps there was a time when you felt as if your body could stretch in every direction with ease, and you were as nimble and flexible as Gumby! The truth is, over time, joints lose elasticity and wear down, which can create permanent and painful conditions that limit mobility. Rather than pushing or forcing your body into a posture or shape that you “used to be able to do,” keep your joints healthy as you age by honoring your natural range of motion.

Chair Yoga FAQs

What if I’ve never practiced yoga before?

If you’re a newcomer, you may find the chair to be the perfect place to begin. If you have a standing or mat practice, you might discover that the chair provides a foundation from which to zone in on your breath, the core of your body, and other aspects of your practice.

Should I use a certain kind of chair?

Chairs are like people—they’re all different! Seek a chair that feels the most stable and supportive. Choose a higher or lower chair to suit your height. If you sit in a wheelchair, practice with the brakes on and use the seat belt if necessary. Wheelchair footrests also come in handy. Couches and armchairs are not ideal but can be built out with props to create support. Rolling chairs are discouraged.

Does chair yoga require special yoga props?

Props are known to create comfort, but they also tailor the chair to custom fit your body. Two yoga blocks, a smoothly folded blanket, a bolster, and a yoga strap are recommended. Around the house, these props may look like a couple of sturdy books, your favorite blankie, pillows, towels, a long scarf, and perhaps that weird foam roller thing that is collecting dust in the corner. Be creative!

How often should I practice chair yoga?

Consistency is supportive but not always practical due to a busy lifestyle. Ask yourself: Is it more accessible for me to weave together five- or fifteen-minute intervals throughout my day, or to designate a thirty-to-sixty-minute practice daily or weekly?

Warm-Ups & Postures

The following chapters describe the warm-ups and postures that will make up your chair yoga practice. Each warm-up or posture is formatted the same way, so it’s easy easy to understand and put into practice. Chapters 2 through 5 are grouped by parts of the body. Chapters 6 and 7 are focused on developing specific skills that will help as your practice improves.

Each chapter describes ten warm-ups or postures, including the information you need:

• Warm-up or posture name (postures also include Sanskrit names)

• Timing suggestion

• Description of the specific benefits

• Step-by-step guidance

• Additional options

• Safety reminders

The warm-ups and postures are presented in an order that can be done consecutively, or you can jump around according to your intentions.

Foundational Basics

Mountain Posture

Mountain posture is the foundation of all other yoga postures.

It may look simple on the outside, but it invites deep inner awareness—of breath, alignment, and presence. Whether you’re seated, standing, or using support, mountain encourages you to connect to your body with steadiness and grace.

Practice mountain from a standing position, seated on a chair, or supported in a way that feels safe and stable for you. Experiment with the distance be -

tween your feet and knees, noticing the connection of your hips to the seat of your chair and the connection of your feet to the earth. Relax your shoulders downward, with your elbows, wrists, and hands resting on your lap or down to your sides. Lengthen through your spine, from your tailbone to the crown of your head. Inhale and exhale into the front, back, and sides of your rib cage for several rounds of breath. When releasing mountain, maintain the sense of strength and balance that you created while gently relaxing your posture.

Breath

A note about breathing. A general rule of thumb is that as you stretch or move away from gravity and create more space with your body, you inhale. As you bring your limbs inward or twist, you exhale.

A “cycle of breath” means one full inhale and one full exhale. When a movement is done for several cycles of breath, it means to repeat the action gently, staying with your breath as your guide—not rushing, just noticing the rhythm.

Accessibility & Self-Honoring Practice

The warm-ups and postures offered in this book are meant to be flexible, supportive, and adaptable. If you’re living with a disability, a chronic illness, limited mobility, or an injury, please practice each movement in a way that honors your body’s current needs and abilities.

You are your own best guide. Some days may offer more range or energy than others—and that’s okay. Rest is also a valid part of the practice.

If you are practicing with a limb difference or with limb loss, know that movement on one side of the body can still create neurological and physical benefits. Practicing on one side is not “less than”—it is simply yoga. Your awareness, breath, and presence are the foundation.

There is no need to force or push through discomfort. Every cue in this book is an invitation, not a requirement. Modify, pause, skip, or adapt anything you need to—your body is your teacher.

Let’s get started.

CHAPTER 2 Upper Spine, Neck, Shoulders & Arms

Think of the activities you engage in first thing in the morning: reaching for the alarm, leaning over the bathroom sink to brush your teeth, turning the shower knob that gets stuck, lifting your arm above your head as you brush your hair, bending downward to tie your shoes, or twisting behind you to grab your keys. The list goes on and on.

Miraculous feats are facilitated by your upper body every single day. Your daily tasks, even the simple or mundane, require strength, mobility, flexibility, coordination, and dexterity—all of which we’ll address in this chapter.

Not only will the following warm-ups and postures strengthen and stretch your upper body, but they can also relieve any tension and stress in your neck and shoulders that can lead to injury or strain.

Your upper body does a lot of work throughout the day. Your upper spine, neck, and shoulder and arm muscles assist you with almost every activity. Your front and back rib cage protect your heart and lungs, while still expanding to make room for your breath. This physical aspect can be helpful in experiencing prana (breath or life force) that infuses a truly comprehensive and integrated yoga practice.

Warm-Up • 30 seconds

Neck Rolls

Neck rolls come in handy while spending long hours at a desk or traveling. You can also collect excess stress in your neck from looking down at cell phones and computers. Neck rolls can counter these daily habits, helping you to avoid kyphosis, a condition that causes rounding of the spine.

Benefits

■ Alleviates muscular tension in your neck.

■ Strengthens muscles of your cervical (upper) spine.

■ Awakens your brain and nervous system.

Safety Reminder

Avoid strain or overstretching by moving slowly, maintaining your focal points, and not allowing your head to fall backward.

Step-by-Step Guidance

1 From mountain posture, with your wrists and palms resting downward on your lap, lengthen through your spine and the back of your neck, slightly dipping your chin forward toward your collarbones.

2 Inhaling, gently trace your chin across your right shoulder and upward, making a small half-circle shape. Allow your eyes to travel with you and set a focal point on the wall or ceiling.

3 While exhaling, trace your chin back down toward your chest in the halfcircle shape, as your eyes continue to move with you.

4 Repeat on both sides as many times as feels good to you, lightly floating your eyes from your left to right focal points.

Additional Options

To provide more support, lace your fingers behind the base of your head and bring your arms and elbows with you for the half circles.

To prevent pain, you might choose to use “no” motions by moving your head from left to right without tucking your chin.

To do your neck rolls standing, stand behind your chair with your palms resting downward on the back of it.

Warm-Up • 30 seconds each side

Side Neck Stretch

Side neck stretches are important because your neck collects tension from texting, driving, and many other basic daily activities. Because you are required to turn your head many times a day, you stand less chance of injury or strain if your neck and shoulders are relaxed.

Benefits

■ Stretches your muscles on the side of your neck.

■ Strengthens your muscles supporting your head.

■ Promotes mobility in your neck and shoulders.

Safety Reminder

Your cervical (neck) vertebrae are flexible yet delicate, so be sure to move slowly as you lift the weight of your head back up to neutral.

Step-by-Step Guidance

1 From mountain posture, with your palms resting downward on your lap, lengthen through your spine and gently tilt your ear toward your right shoulder.

2 Maintain this stretch while lengthening your exhales, relaxing your shoulders and the long side of your neck for several rounds of breath or what feels good to you.

3 While continuing your breath, very carefully draw your head back up to neutral, and tilt your left ear to your left shoulder and continue.

4 Repeat as many times as feels good to you, while being mindful of moving too quickly or holding for too long.

Additional Options

To add support for your neck, try resting the side of your head against your fingertips, like a kickstand, allowing them to support the weight of your head.

To work with more resistance, try placing the fingertips of your tilting side very lightly near the crown of your head.

To try a different method, you might choose to move dynamically with your breath—inhale as you tilt your ear, and exhale as you lift to neutral.

To practice while standing, begin behind your chair with your palms resting downward on the back of it.

Warm-Up • 45 seconds

Shoulder Rolls

Shoulder rolls can assist in creating more mobility in your neck and upper spine by easing muscular tension. Because your shoulders are connected to your neck, releasing them can help to prevent neck strain. Shoulder rolls may also allow you to experience more prana.

Benefits

■ Strengthens your shoulder and upper back muscles.

■ Eases stress where your neck and shoulders meet.

■ Expands your upper rib cage, making room for your inhale.

Safety Reminder

Keep your head and neck safe and steady by imagining that your chin is resting on an invisible shelf, parallel to the earth.

Step-by-Step Guidance

1 From mountain posture, with your palms resting downward on your lap, lengthen through your spine and the back of your neck with your chin holding parallel to the earth.

2 While inhaling, gently shrug your shoulders up toward your ears.

3 While exhaling, slowly draw your shoulders and shoulder blades together behind you and downward.

4 Repeat as many times as feels good to you, while maintaining your parallel chin position.

Additional Options

To provide more support for your shoulders and neck, consider using a bolster on your lap for your wrists and palms to rest on.

To stretch further, try reversing the movement by rolling your shoulders forward.

To address additional stiffness, sometimes it’s helpful to focus on one of your shoulders at a time.

To practice while standing, begin behind your chair with your palms resting downward on the back of it.

Upper Spine, Neck, Shoulders & Arms

Asana or Posture • 30 seconds each side

Thread the Needle

Sanskrit: Parsva Balasana (PARSH-vah bah-LAHS-ah-nah)

Thread the needle is known for zoning in on a hard-to-reach spot—behind your shoulder blades. This posture can be awkward and strenuous on the floor, and may leave you feeling tied up in knots, while a seated practice is a safer and more accessible way to stretch this area.

Benefits

■ Stretches your outer shoulder and shoulder blade muscles.

■ Provides a passive stretch for the side of your neck.

■ Applies less pressure to your neck than when done on the floor.

Safety Reminder

Avoid pulling or tugging too much on your upper arm and shoulder, and be cautious with your neck by moving slowly.

Step-by-Step Guidance

1 From mountain posture, inhale and extend your right arm in front of you and parallel to the earth, as if you were reaching for something.

2 Exhaling, cross your left arm beneath your extended right arm, using your left palm to cradle your upper right arm and shoulder.

3 Gently draw your extended arm across your chest and slowly turn your head in the same direction. Allow your forearm and wrist to be loose as you take several breaths.

4 Carefully and mindfully unwind your neck first and then your arms by releasing your hands to your lap before switching to your left arm.

Additional Options

To reduce strain, cradle your elbow rather than your shoulder.

To create less resistance, keep your forearm sitting upward rather than extending your arm.

To work additionally with your shoulders, cross both of your arms at your elbows and cradle your shoulders with your palms—like a big hug.

Upper Spine, Neck, Shoulders & Arms

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