Guest Author - Nancy Welker
Stretching the arms is something many Yogis fail to do thoroughly enough. Most of us think of the legs as being most important as they carry us around and hold us up during our lifetime. Yet the majority of the work we do comes from our arms and our hands.
Living in this age of technology, we're typing away at the keyboard more than any generation before us, and that can lead to elbow and wrist complaints, such as Carpal Tunnel Syndrome. These stretching exercises are wisely done on a daily basis, and a few minutes of arm movement can provide us with a welcome break. Our mental focus on work, family and hobbies also increases when we get away from the desk and move around.
INTRODUCTION
Arm stretching exercises are an excellent way to warm up before a Yoga session. These moves improve the circulation of your upper body - in particular the arms, hands, fingers and the area around your heart.
Moving the arms brings different kinds of energy to our personal atmosphere, depending on the exercise. Raising the arms has an almost instantly positive affect on our emotions, while lowering them can make us think more seriously about beliefs and goals.
Palms facing up bring the spirit of "asking" and "yielding" to our attitude, while palms down bring "authority" and "steadfastness". If you've ever seen an opera or ballet performance, you'll know how expressive the arms and hands can be!
STANDING ARM STRETCH
1. Begin standing, in Mountain Pose.
2. Position your hands in Prayer Pose.
3. Inhale as your circle your arms out to each side and then bring your palms together overhead.
Details for step #3:
* Fingertips should be touching, with fingers pointing upward toward the ceiling.
*Make sure your shoulders are relaxed and down, away from your ears.
*Your arms should be straight - but do not lock your elbows.
4. Turn your palms to face out to the sides.
5. Exhale as your circle your arms out and down to your sides and then bring your hands back together in Prayer Pose in front of your chest.
6. Repeat steps 3 to 5, up to five times.
SEATED ARM STRETCH
1. Begin seated, in Lotus Pose.
2. Rest the back of your hands on the floor at your sides.
3. Inhale as you raise your arms over your head, bringing your palms together.
4. Exhale and then lower your arms, bringing your hands back to the floor.
5. Repeat steps 3 and 4, up to five times.
TRICEPS (BACK OF ARM) STRETCH
1. Begin standing, in Mountain Pose.
2. Extend your right arm over your head.
3. Bend your right elbow and lightly rest your palm on the top of your right shoulder.
4. Place your left palm slightly below your right elbow and gently press your right arm back until you feel the stretch. Go slowly and stay comfortable.
5. Repeat steps 2 to 4, beginning with your left arm.
INTERMEDIATE/ADVANCE ARM STRETCH
1. Begin standing, in Mountain Pose.
2. Interlace your fingers.
3. Extend your arms in front of you at shoulder level.
4. Turn your wrists so that your palms face out.
5. Gently, smoothly, straighten your arms as much as you comfortably can. Do not lock your elbows.
Step #5 Detail:
At this point you should feel the stretch from your waist, up to your arms. Reach higher, or visualize yourself reaching higher, mentally touching the ceiling.
6. Hold this stretch for 30 to 45 seconds.
NOTES TO STUDENTS:
As you perform these exercises, you should always be aware of your body and how it reacts to the stretch. Your reach will extend in time. Pushing beyond your comfortable limit can result in pain and injury, so take care.
You should feel the lift coming from your waist when you raise your arms. Focusing on this will help your body lengthen and tone the lateral oblique muscles of the trunk.
When performing these moves, you should feel your chest lifting and expanding. This will increase your capacity for deep breathing in these exercises, and with regular practice, also increase the amount of oxygen you take in while at rest.
Links to Lotus Pose, Mountain Pose and Prayer Pose are listed at the end of this article.
