Varied Arm Actions that Lead to Success in Forward Bends and Back Arches
This session starts with moving and positioning the arm in various ways - first done in isolation; and then incorporated in standing asanas. These actions are very important to bring back flexibility and strength to arm muscles, and is therefore relevant to everyone desk-workers, those who have minor cervical conditions, who experience stiffness in shoulders and upper back, and for those who have conditions like tennis elbow. These actions also get us ready to attempt forward extending positions.
Although this session can be done as a stand-alone session, we recommend that you do it along with the session Arm Extensions that Lead to Success in Forward Bends, which works on simpler actions for the arms, and therefore prepares it for the more complex actions that we explore here.
Level: Experienced Beginner
Duration: 60 mins
Props needed: a couple blocks, a yoga strap, access to a wall
Tag words: 60mins arm health arms cervical health deskjob deskworker dorsal thoracic favorite golf elbow neck health parsvottanasana paschima baddha hasta paschima namaskara prasarita padottanasana shoulder health shoulders sports tennis elbow upper back Upper Back health
Our arms and legs – the main organs of action (karmendriyas) propel all categories of asanas at the Beginner/ Experienced Beginner level. It is the arms and legs propel the sides of the body to extend forwards, or backwards. This is a very important principle to understand, and to explore, in asana practice. This is especially important if you have identified stiffness in forward extension actions. Consistent practice of side-body extension, through the use of arms – is essential for success with all intermediate and advanced level asanas.
While the actions in this session are great for strengthening shoulder/ cervical area, and keeping them well conditioned, if you have a shoulder injury, approach some of these actions with caution.