MODEL: GOWRI S.
The targeted wall practice is a powerful way to create openness in the upper torso. It blends movement with strength. Pressing the palms firmly into the wall with straight arms activates the serratus anterior muscles (muscles of the chest). The gentle lowering of the chest towards the floor provides a stretch for the pectoral (chest) muscles and the anterior deltoids, the muscles covering the shoulder joints. The movement gently promotes thoracic extension, and helping to counter the natural tendency to hunch.
METHOD
* Begin by sitting upright in a comfortable cross-legged position, facing a wall, at a distance of 15 inches.
* Lie on your chest, taking the head closer to the wall.
* Extend both the arms overhead and place your palms flat on the wall.
* Ensure your arms are straight, actively spreading your fingers wide. Align your middle fingers so they point directly upwards, parallel to each other.
* Press your palms firmly into the wall. Allow your chest to descend slightly, creating a gentle concavity or curve in your upper back.
* Keep your forehead relaxed and in close proximity to the wall.
* Engage the lower body by stretching your feet back, tightening your calf muscles and firming your buttocks. This creates a solid foundation and enhances the stretch in the upper body.
* Hold the pose for around 40 seconds. Maintain smooth, even breaths.
* Direct your breath into the belly: inhale by softly expanding your abdomen, and exhale by gently drawing it inward towards your spine.
* Slowly bend your elbows, push firmly with your palms to support your upper body, and carefully return to a seated position.
* Rest for about 30 seconds, observing the effects. If it feels beneficial, you may practise one or two more rounds.
* Note the natural flow of your breath and the lingering sense of openness in your chest, shoulders and upper back.
Practise with mindfulness and respect your body's limits