MODEL: GOWRI S.
The shoulders, the arms, and the chest work together as a powerful unit that supports posture, breathing, and everyday movement. When these areas become tight, the rib cage cannot expand fully, the breath turns shallow, and the upper back tends to round forward.
This posture, practised with the wall for support, helps lengthen the arms, open the chest, and create a gentle concavity in the upper thoracic spine. It stretches the chest muscles—releases the arm muscles, and mobilises the muscles between the ribs. It enhances breathing capacity, improves posture, and leaves the chest feeling lighter and more open.
METHOD:
* Sit upright on your heels, facing a wall, at a distance of about 15 inches.
* Raise both arms overhead and lean forward to place your palms flat on the wall.
* Keep the arms straight—spreading the fingers wide, with the middle fingers pointing upward at the centreline.
* Without bending the elbows, slowly hinge forward from the hips and lengthen the trunk towards the wall.
* Press the palms firmly, while allowing the chest to descend and the upper back to form a gentle concavity.
* Ensure your hips remain seated on the heels through the posture.
* Inhale by expanding the belly.
* Exhale by gently drawing the belly inward.
* Gently push against the wall and return to an upright sitting position. Rest for 30 seconds.
* Repeat one or two more rounds if comfortable.
* Conclude by sitting quietly for two minutes, observing the breath and the sensations in the chest, shoulders, and the upper back.