Upper Back/Shoulder Girdle Practice

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As you go through this practice, focus on balancing the collarbones and the space between the shoulder blades, and balancing the bicep and the tricep:

• Broaden both sides of the upper thoracic spine evenly and both collarbones evenly.
• Activate and lengthen both biceps and both triceps evenly.


Rope Shirshasana
Alternate Pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Shoulder Strecth At The Wall
• Stand at wall, folding forward at the hips with elbows and forearms on the wall.

Adho Mukha Shvanasana (Downward Facing Dog pose)

Makarasana (Crocodile Pose)

Vashisthasana (Vashistha's Pose)

Chaturanga Dandasana (Four Limbed Staff Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Shirshasana (Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Bhujangasana (Cobra Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Dhanurasana (Bow Pose)

Parshva Dhanurasana (Side Bow Pose)

Ushtrasana (Camel Pose)

Setu Bandha (Bridge Pose)
• Blocks under sacrum, feet on floor
• Blanket under shoulders
• Arms Belted above elbows

Sarvangasana (Shoulder Stand)

Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)

Halasana (Plough Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)
• with lift under trunk.