Bend your elbows so that your forearms become perpendicular to the floor.Your right elbow will now sit directly on top of your left elbow. Keeping your elbows straight, cross your right arm over your left arm.Start by extending both arms out to the side at shoulder height.Like other poses in this sequence, the garudasana arm action can be practiced as an individual pose in isolation from the sequence as a whole. Relax the muscles associated with your jaw and throat.Project the centre of each palm towards the ceiling.Turn the little finger side of each hand back towards the shoulders.Lift your arms and chest simultaneously.Stop short of the point where you are unable to maintain straight elbows. Prioritise keeping your elbows straight as your arms come back. With practice your arms will be able to come to a vertical position with your upper arms aligning with your ears.Keeping your elbows straight, start to raise your arms upwards.Straighten your elbows without lifting your shoulders.Maintaining this interlock, turn your hands so that your palms face away with your thumbs turned downwards towards the floor.Whilst sitting in your chair, raise your arms to shoulder height and bring your hands together.In addition to opening the chest and shoulders, this simple arm action can also release the hands and wrists. Like many of the other poses in this sequence, parvatasana can be practiced independently as a stand alone pose whilst at work. Check that your chest remains parallel to the floor.as a consequence of this your navel will draw upwards a little towards your spine. To prevent your lower back dipping, move the front of your pelvis slightly forwards, and the back of your pelvis away from your spine.Keep your outer armpits turn downwards.A more intense opening can be achieved by allowing your head to hang down between your upper arms.Begin with your forehead resting to the edge of the support.Place your hands together into a prayer position with your fingers pointing directly upwards.Ensure that your elbows are shoulder width apart, and near to the edge of the support.Place your elbows securely on the support.If kneeling is not possible this pose can be practiced by leaning forwards from a standing position, with your elbows placed on a high table or workbench. The ability to kneel on the floor may be dependent on what you are wearing. This shoulder opening pose also helps to release tension from your upper back.
0 kommentar(er)
