The cat-cow pose is great for anyone who’s been sitting a long time. It’s all about tuning into your body’s needs, so modify the practice to what works best for you. Yoga isn’t about being rough on our bodies. You could have tight muscles or a case of frozen shoulder. Only stretch to where there is no pain (that may mean not bending over as far). At any time, if you feel a sharp pain, stop. ![]() Keep everything nice and relaxed, and don’t work too hard. Hold this pose for a few breaths, breathing in through your nose and exhaling through your mouth. Inhale, bring your arm up and over your head, bending to the opposite side (you should be leaning into your other arm). Use this hand as a stabilizer, so you don’t have to worry about your balance.Įxtend your other arm out to the side, palm facing upward. Plant one hand firmly on the arm of your chair, your lap, or even the wheel of your wheelchair (whatever feels safer). Only stretch to the point before you reach any pain (there’s no sense in injuring yourself, that’s just silliness). If you experience any pain, be gentle with yourself. Yoga is about getting in tune with our bodies and relaxing. Only put in 20-30% effort (this isn’t gym class, no one is grading your practice). Feel the tension in your shoulder blades melting away.Īgain, it’s important not to exert yourself too much or work your body too hard. Do this for another minute, breathing deeply in and out. ![]() Gently move it back and down, keeping the motion nice and relaxed. Now, do the same with your other shoulder. Maybe picture the stress leaving your body with each exhale. Exhale, and move the shoulder back and down, relaxing it as you do so. Gently lift one shoulder to your ear, breathing in as you do so. You can begin with some nice, easy shoulder rolls. Then, exhale slowly, feeling the stress of the day leaving your body. Just focus on inhaling as much as you can, nice and slow. Ensure your sitting bones are balanced (you’re not leaning to one side or off-center). Start by sitting in a comfortable, stable position in your chair. Remember to keep your feet firmly planted and lift up through the crown of your head while drawing your shoulder blades together for safety and alignment.
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