This series of exercises opens up the upper back and shoulder areas. The whole series can be modified to be done while sitting in a chair. Simply approximate the hand positions as if you were sitting cross-legged or kneeling etc.
1. Cross-Legged, hands at ankles, cat back, “Rocking Horse”
2. Kneeling, hands on knees, cat back, “Camel Riding”
3. Cross-Legged, hands on knees, circling pelvis, “Peanut Butter Jar”
4. Sitting, thumbs over shoulders, fingers pointing down front, bent arms parallel to floor, shoulders dropped, twisting to each side with breath, “Washing Machine”
5.
Sitting, Bear clasp at chest level, bent arms parallel to
ground. Shoulders stay dropped as one elbow lifts up to ear, other elbow pulls
down to side of body, “Airplane Propeller”
6. Cross-Legged, hands on knees, cat back, “Row a Boat”
7.
Sitting, squeeze shoulders up to ears and drop down,
inhale up, exhale down, “Piston”
8. Sitting, neck rolls, not too far back, a few in each direction.
9. Sitting, Bear clasp at throat, inhale hands overhead, exhale down to throat.
10. Sitting, hands clasp overhead with shoulders dropped, steeple fingers, Kapalabhati breath
11. Sit quietly and observe the breath in the back of the body.