Shoulder Suppleness Post 15.2
If 15.2 is done and dusted along with your shoulders, then try these two Yin Yoga Poses. They will assist with minimizing tightness and maintaining shoulder mobility.
1. Reverse Iron Cross Pose
a) Lie flat on your stomach with both arms perpendicular from the torso at shoulder height or slightly higher.
b) Cross your right arm under your chest (maintaining shoulder height) with palm facing up.
c) Roll onto your right deltoid and move your elbow out from underneath you if it becomes stuck.
d) Re-centre your body/chest over your right bicep and cross your left arm over the top of your right, with your palm facing up, to create a cross with your arms.
e) Tuck your toes into the ground and push your body forward until your head is able to fall over the cross of your arms. Relax into the pose for 3-5mins.
2. One Arm Swastikasana Pose (Eka Bhuja Swastikasana I)
a) Lie flat on your stomach with your right arm perpendicular from the torso at shoulder height or slightly higher. Place your left hand under your left shoulder or near the chest.
b) Press into the palm of your left hand and roll your body weight onto your right bicep.
c) Bend your left leg and place the sole of your left foot behind your right knee. Relax into the pose for 3-5mins.
2a. Extended Variation One Arm Swastikasana Pose (Eka Bhuja Swastikasana I)
a) Prepare for this extended variation using the above instructions.
b) Rotate your right arm over your body and gently interlace the left and right hands.
c) Bend your right knee to create an A frame with your legs, keeping your knees together and soles of your feet planted on the ground.
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