Side lying on a mat, head on a towel/pillow for support; knees and hips bent in 45 degrees, arms extend resting at shoulder level on the ground
Inhale prepare, lengthening through the spine; exhale: zip and hollow, open up the top arm over and behind your back; eyes follow the hand; no forced movement; inhale holding the position, exhale arm comes back into starting position.
Scapula on the floor is movement anchor and needs to stay put; thighs, knees and pelvis stay still during movement,
Maintenance of firm zip and activation abdominals, spine should stay lengthened – no extending or flexing → rotational twist; waist should stay active – no sinking to the ground; pelvis girdle needs to stay stable
Abdominals, stretching of the thoracic fascia(mid region), shoulder and chest opening, tightening the lumbo thoracic fascia
Stiffness Tx, shoulder injuries, scapula setting restrictions, postural correction;