Shammi's Yogalaya

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Namaste at the Back

Method:

Namaste at the back is not as easy as Namaste in front. But it is definitely doable with regular practice.  In fact, the moment you try to do Namaste at the back, you will become aware of many minute muscles groups in your arms which would need extra attention.

Step 1: Assume a comfortable position with a neutral spineIMG_3522

Step 2: Hip bones are firmly grounded to the floor

Step 3: Inhale and raise your arms up to the ceiling

Step 4: Exhale and bring your arms at the back

Step 5: Place your palms against each other; your palms are in downward facing Namaste

Step 6: Rotate your wrists up to move your palms upwards

Step 7: Bend slightly forward and slide your palms upwards in a slithering snake like movement

Step 8: Once you have reached your highest point i.e. at the back of the chest, press your palms especially the hills of the palms against each other firmly and push your elbows away from the body sideways as well as at the back

Step 9: Keep your back strain free and head aligned over your neck

Step 10: Hold the position for 20-30 seconds with normal breathing

Key points

  • Let the movement be slow and steady
  • Ensure that the head is constantly aligned with your neck (ear lobes are above your shoulders) and does not move forward especially when you move your arms to the back

Benefits

  • Releases spasm and tensions from the upper part of your body by stretching the sides, armpits, triceps, and chest, thereby, increasing the range of motion in the shoulder joints
  • Arm rotation is recommended for frozen shoulders. It helps release the tightness around shoulders by increasing blood flow in that area
  • People suffering from Cervical Spondylosis feel immediate relief with few rounds of this movement
  • Wide movements of arms give good massage to the chest region thereby improving the lung capacity
  • The movement strengthens the neck muscles
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