EXTENDED MOUNTAIN POSE, STRETCHING TO SIDE URDHVA HASTASANA
Complete the Warm-up or a shortened version, including Seated neck rolls, Seated side stretch, Cat cow stretch, Threading the needle, Shoulder rolls, Elbow circles and Wrist rolls (see page 26). Complete two rounds each of Sun salutation A and B (see page 32).
BENEFITS: Encourages deeper breathing and deeply stretches your arms and oblique muscles.
● Begin in the Mountain pose, centering your weight on all four corners of your feet, focusing on your breath.
● Turn your palms outwards, inhale and lift your arms out to the side and up towards the ceiling, stopping when they’re parallel.
● Reach up through your hands without compressing your neck. Keep your shoulders down. Take five breaths (A).
● On an exhalation, reach both arms over to the right, feeling a stretch in the left side of your body – don’t let your torso come forwards. This is a side stretch so it’s better to move a little to the side in the right way than a lot in the wrong way.
● Take hold of your left wrist with your right hand. Take five breaths (B).
● Repeat on the other side.
● Do the pose twice on each side.
TIP
As you stretch
