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Online Yoga, Lesson 2 |
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Yoga Mudra
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Primary Muscles Affected: Pectoralis Major (chest), Anterior and
Medial Deltoid (front and middle shoulder)
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 Difficulty
Rating (out of five stars):
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Summary: This posture helps act as
a counterbalance to our daily, repetitive movements. Our chest and
front of the shoulder muscles are constantly contracting: when we
drive a car, type on the computer, put makeup on, and even eat. As a
result, these muscles are typically quite tight; don't be surprised if you
can barely lift your hands away from your back at first.
Technique tips:
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This
position should normally performed with feet flat on the ground,
hip-distance apart; variations such as the one shown in the picture should
only be incorporated after mastering the basic pose.
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Clasp
your hands behind your back; the goal is to lift your hands away from your
back as high as possible, relaxing your shoulders and chest.
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Concentrate on maintaining neutral posture of your head and neck; don't
let your chin jut forward or downward when you perform this movement.
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Keep
your movements slow, always pausing at the highest point before letting
your arms return downward.
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Beginners: Inhale with your hands down, then exhale as you
slowly lift your arms. Aim for at least 4-6 repetitions.
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Advanced: Exhale as you lift, hold through 3-4 breaths, lower
on another exhale.
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If
clasping the hands behind the back is difficult or uncomfortable, a towel
or strap can be used to modify this pose
(pictured
right--click on thumbnail to enlarge picture).
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Try
to incorporate this posture daily, especially if you're spend a great deal
of time driving, typing on the computer, performing upper body exercises,
and/or holding a baby or small child.
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Do
not perform this exercise if you have shoulder, elbow, or wrist pain, or
if you experience any
discomfort with this position; check with your physician to ensure this posture is
appropriate for you.
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