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A seated hip and shoulder opener that deeply stretches the outer hips, glutes, and upper arms. It promotes spinal lengthening, relieves tension in the upper back, and calms the nervous system.
Stack knees one over the other, feet by hips.
Reach one arm up, other down, clasp hands behind back.
Sit tall, breathe into hips and shoulders.
Ensure both sitting bones are equally grounded, adjusting hips or using a blanket if needed.
Keep the feet active and close to the hips.
Lengthen through the crown of the head, stacking the spine directly over the pelvis.
Draw the shoulder blades down the back, creating space in the neck.
Keep the knees aligned as much as possible, or use a prop between them.