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Shoulder Squeeze

Wai Lana Yoga: Shoulder Squeeze

  1. Sit in a comfortable cross-legged position. You can sit on the edge of a cushion to help you keep your back straight.
  2. Interlock your fingers behind your back and stretch your arms behind you.
  3. Inhale as you raise your arms up behind you, expanding your chest. If comfortable, stretch your neck back. Breathe lightly.
  4. Take a full inhalation, then exhale as you slowly bend forward as far as comfortable. Touch your forehead to the floor if you can.
  5. When you can’t bend forward any further, press your arms a little further toward your head to stretch your shoulders and upper arms. Breathe slowly and evenly as you hold the pose.
  6. Keep lifting your arms as you slowly come up. Release your hands and rest them on your thighs, palms up. Be aware of the increased circulation around your arms, shoulders, and upper back.


  • Don’t worry if your head doesn’t touch the floor; just lower it as far as comfortable.
  • While holding the pose, feel the stretch in the shoulder area, but relax the rest of your body.
  • You can allow your buttocks to lift up a little to help you deepen the stretch.


  • Expands the lungs for deeper breathing
  • Eases tension in the shoulders and upper back
  • Helps relieve stress
  • Stretches your spine