PRACTICE

Shoulder Side Bends

FOCUS

On Breath

BENEFITS

• Loosens up back muscles and shoulders

• Tones the sides and waist

• Reduces frozen shoulder with regular practice

SAFETY MEASURES

• Those with a frozen shoulder or back injury should not over stretch.

• Keep your eyes open during the practice.

• Keep your neck muscles relaxed and be at ease throughout.

METHOD

• **Sit in Yogame posture.

• Practice with natural breathing throughout.

1. Double lock your fingers.

2. Take the arms upward with locked fingers, palms facing the ceiling. Bring the arms close to your ears. Let the elbows bend a little bit. Straighten and adjust your back and shoulder.

3. Once comfortable, straighten your elbows. As you bend to the right, slightly turn your head to the left looking on to the left side.

4. Repeat the same on the other side.

• This is 1 set.

• **Gently come back to yogame posture when done.

• After this practice, neck rotation is recommended (refer card no. 9).

DURATION

Practice for 3 to 5 sets.