Lesson 2

It’s common for people who have a sedentary lifestyle or don’t move around too much to have their upper back muscles tense. These muscles are responsible for a beautiful posture and the right position of the head. But even you don’t have any issues in the shoulder area this exercise will be great for improving the blood flow of the brain and adding clarity to your thoughts.

The technique: Stand in Tadasana. Extend your arms parallel to the floor. Arms from the elbows to the tips of your fingers are relaxed. Do small backward rotations with your shoulder blades 10 reps. Try to feel this movement. Rotate slowly. Then place your hands on the shoulders. Continue rotating your shoulder blades backward 10 times. Then, if you don’t experience any joint issues, start doing circles with your shoulders and increase the amplitude. Do another 10-15 times. No harsh movements. Breathe evenly.

Make sure you don’t arch in the lower back area and keep your jaw relaxed.

Your bonus is opened shoulders, sternum and reduced withers.