Arm Circles
Lie on your back, spine and pelvis is neutral, head, neck and shoulders are resting on the mat. Knees bent, feet are hip width distance apart on the floor, arms relaxed down on the mat, with palms facing the body.
8–10 reps
Breath, Inhale to reach the arms up · Exhale to circle them open
How to do it
Inhale: Gently send the breath deep to the lower lungs (back of the body).
Exhale: Lengthen through the spine, and engage the abdominals.
Inhale: Reach the arms up toward the ceiling, and then circle arms up overhead (only as far as the ribs, spine and pelvis remain neutral).
Exhale: Circle arms down toward the hips.
Complete 5 complete circles in each direction, with each arm.
First set of 5:
Inhale: Reach the arms up to the ceiling, and then circle arms up overhead.
Exhale: Circle arms down to the hips.
Second set of 5:
Inhale: Reach arms to the sides, and then circle overhead toward the ceiling.
Exhale: Press the arms down to the hips.
Be mindful
- Maintain neutral spine and pelvis throughout the entire exercise. Ribs are floating in and down, avoiding any hyperextension of the spine.