Then focus on using the bottom arm to pull downwards on the top arm. Stretching One Arm at a time In Cow Face Yoga Shoulder Stretchįor a two part yoga shoulder stretch first focus on using the top arm to pull upwards on the bottom arm. If not then try grabbing a towel or strap or belt between both hands. Ideally you can reach your lower hand high enough that you can connect both hands behind your back. Then bend the elbow and reach the hand up the back. Reach the arm back while keepng the shoulder blade retracted and the arm internally rotated. Try to draw the shoulder blade inwards, towards the spine. Down Arm Element of Cowįor the downward arm start with the arm by your side and internally rotate it, as you would do for reverse prayer shoulder stretch. If possible wrap both arms around your back and lock all eight fingers together. Start with both knees in as you work your torso between you legs, bringing your shoulders behind your knees.
You may find it helpful to draw the bottom tip of the shoulder blade outwards. The last variation is the deepest expression of Uttanasana.
#JOINING HANDS BEHIND BACK YOGA FREE#
You can then use your free hand to pull the elbow inwards and backwards. Keep the shoulder lifted and bend the elbow reaching the hand down behind the back. Starting with right arm uppermost, you can reach your right arm up over your head. Then gradually move your hands to the center of your back. Note that with this option, with just the right hand fisted you could try starting with both hands to the right. Then with both hands in fists progress to one hand open (bottom right). Then flip your fists so that the bottom of each fist faces downwards (bottom left two pictures). When doing the double fist option, you can first have the back of the hands against your back. Hand Options for Reverse Prayer Shoulder StretchĮven if you can internally rotate your arms you may still have difficulty getting your palms together in reverse prayer.Īn option, shown below is to make both hands into fists. Do not be afraid to bend your ribcage forwards as you rotate your arms inwards. Again you may also benefit by working with one arm at a time. Focus on feeling your arms and shoulders as you practice and see if you can notice where the tight spots are. Rather than holding the internal rotation you practice rotating and then releasing in time with your breath. I'd suggest that if you can't get your hands behind your back, then practice internally rotating your arms.
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