Why? This pose brings the body awareness to the sides. From a firm supple stance we become flexible drawing strength to open the heart.

How? Stand or sit in Tadasana: feet parallel to one another and hip width apart. Balance the weight on the bottom of the entire foot. Breathe. Draw the attention from the feet to the hips and drop the tail down toward the floor. Take a deep breath. Be aware of the same distance between the front and the back of the shoulders. Soften your throat by swallowing.

Inhale and exhale. Dynamically, as if pushing something away with the back of your hands, lift arms out to the sides and over the head fingers touching. Place one thumb in front of the other raising fingertips toward the sky. Now, press down into the left foot and reach skyward with the left arm, then arch to the left. Imagine you are bending up and over a beach ball as you lean to the side. Keep the same distance from the hips to the arm pits on either side. Remember to breathe. Stretch fingertips up to the sky and gently come back upright into Tadasana. Softly close eyes and mentally say “Strength and courage fill my body cells.” Repeat to the right side pressing down into the right foot and reaching skyward with the right arm, the other thumb goes in front this time.

When? When the shoulders are tight, when you need more strength or courage to face a situation.

SEATED SIDE BEND

Why? To release tension from the neck and shoulders effectively and quickly even in a public place.

How? Sit either on a chair or on the floor with the knees easily bent out to the sides. Breathe. Place fingertips on the floor next to your hips. Dynamically, as if pushing something away with the back of your hand, sweep your left arm out to the left side and over the head. With right fingertips still on the floor bend the right elbow out to the side as you bend to the right. Remember to breathe. Drop the shoulders away from the ears. Dynamically return your left arm to your side. Place hands palms up on the thighs. Mentally say “Calmness flows into my body”. Repeat to the right side.

When? Any time you feel strain in the upper back and lower neck area.