PRACTICE

Shoulder - Chest Expander

FOCUS

On Breath

BENEFITS

• Removes hunch which is developed after long hours of sitting on chair.

• It helps in exercising the ball and socket joint for supple and free movement of arms and shoulders.

• It keeps the muscles flexible. With regular practice, you can free yourself from frozen shoulder.

SAFETY MEASURES

• Do not hold your breath at any given point.

• Those with a frozen shoulder, be at ease and stretch only to your comfort level.

• Keep your eyes open throughout the practice.

METHOD

• **Sit in Yogame posture.

1. Move a little forward in your seat with knees apart. Keep your feet flat on the floor.

• ***Double lock your hands behind your back. Straighten your elbows if needed. Inhale gently and lift your chin towards the ceiling. Open your shoulders, broaden your chest.

2. If there is severe back pain, practice this with a backrest.

3. While exhaling, curve your spine inwards, place your palms on knees and drop your chin to the chest.

• This is one set.

• **Gently come back to yogame posture.

DURATION

• Stay in the final position of each posture for 15 to 20 seconds.

• Practice for 2 to 3 times as a set.