The shoulder complex make many movements possible. One of these is flexion. Three factors come into play in imparting this movement: degree of flexion, intensity and load. These give a good stretch for the arms, shoulder complex and upper chest. The posture also relieves stiffness in the neck.
Note: These postures must be practiced in a graded way. Those who have a history of shoulder dislocation must consult your doctor before practicing these postures. The facilitator should have a good idea about the practitioner’s abilities and limitations.
* Practitioner: Lie prone on a yoga mat
* Stretch arms forward
* Facilitator: Stands in front with foot apart, hold a belt/rope in hand, bend forward with knee flexed
* Practitioner: Hold the belt keeping both hands straight
* Facilitator: Lift the belt so that the practitioner’s arms make an angle of about 15 degrees with the ground (This depends on the flexibility of the practitioner)
* Gently increase the load by flexing the knees and moving the trunk back
* Practitioner: Straighten the arms and relax the neck
* Stay for about 30 seconds with slow deep breathing
* Facilitator: Gently lower the belt
* Practitioner: Release the grip and relax
* If this is comfortable for the practitioner, the range can be increased as shown