Eagle Arms
Benefits
● Stretches the upper back and shoulders.
● Helps improve posture.
Directions
● Take a deep inhale, lengthen your spine and sit up tall.
● Then, exhale and swing your right arm underneath your left, crossing at your elbows and your wrists.
● Press your palms together, or hook the fingers of your right hand over your left thumb.
● Continue to breath and slowly bring your elbows inline with your shoulders.
● Hold for a few seconds, release and repeat on the other side.
For a deeper stretch: Comfortably bring your elbows up higher toward the ceiling and press your forearms forward.
Modification: Grab your shoulders with your opposite hand. Like you're giving yourself a big hug!
Image via @sintijazilite
Seated Pigeon Pose
Benefits
● Stretches the inner and outer hips.
● Lengthens the hip flexors.
● Helps with hip mobility.
Directions
● Take your right foot and cross your ankle over your left thigh, just above the knee.
● Your right knee is bent at a 90-degree angle.
● Take a deep inhale, lengthen your spine and sit up tall.
● Continue to breathe and hold the pose for a few seconds.
● Release and repeat on the other side.
For a deeper stretch: Slowly lean forward and bring your chest to your knees.
Image via @beginner_yoga_for_real_people
Chest Expansion
Benefits
● Stretches the upper back, arm, shoulder and chest muscles.
● Releases tension from your shoulders and neck.
● Opens and expands your chest to help you breathe.
● Directions
● Interlace your fingers behind your back (palms together) and extend your arms.
● Take a deep inhale and gently pull your hands down and away from your back.
● Arch your back and lift your chest up.
● Continue to breathe, and slowly tilt your head back and sway it side to side.
● Hold for a few seconds and then release.
Image via @jake_paul_white
Rag Doll Pose
Benefits
● Stretches the hamstrings and the muscles on the back side of the body.
● Helps release tension from your lower back.
● Relaxes your mind and nervous system.
Directions
● Bring your feet hip-width distance apart and place a slight bend in your knees. Take a deep inhale.
● Exhale and hinge from your hips and hang your torso over your thighs.
● Relax your neck down and gaze back.
● Grab opposite elbows. (Option to sway side to side.)
● Continue to breathe and hold the pose for a few seconds.
● Then slowly roll up to stand.
Image via @karfarn
