Movers for raised hands:
Deltoids (especially anterior and middle fibers)
Trapezius (upper fibers for scapular elevation)
Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis)
Levator scapulae (assists in lifting the scapula)
Movers for back bend :
Erector Spinae (iliocostalis, longissimus, spinalis): Run along the spine; extend and stabilize the vertebral column.
Multifidus: Deep spinal stabilizer, helps control segmental extension.
Quadratus Lumborum: Supports lumbar extension
Promotes postural integrity and upper-body strength.
Helps desk jobbers, restore upper spine health.
Muscles of the thoracic cavity—especially the intercostal muscles, diaphragm, and accessory muscles of respiration—are gently stretched and engaged.
Opening the chest improves pulmonary ventilation, enhances oxygen intake, and promotes better posture and lung capacity over time. This action facilitates greater lung expansion, creating space for high-volume inhalations.
The rib cage expands upward and outward, increasing the anterior-posterior and lateral dimensions of the thoracic cavity.
Which movements are increasing the discomfort? Visit a specialist and explain your body’s response to the actions. Information shared in this website is only for educational purpose.
The human being is not merely a combination of body and mind; it transcends these limited confines. We consider the health of an individual across all dimensions of existence. Rather than merely treating the symptoms of a condition, a holistic approach, as outlined in our ancient texts of Ayurveda and Yoga, targets the root cause and establishes a robust foundation.
Before attempting to work on the area or movement, understand its health. Some of us have specific health scenarios or conditions, that are strong reasons not to attempt the practice.
Take the support of chair or wall before attempting to perform a new movement. Donot be overwhelemd by people displaying strong and flexible movements. Donot compare yourself with others. Each one of has different body capacity and flexibility, each one trains different, takes nutrition different, then how can you expect the output to be the same.
Body has the innate ability to heal itself if given rest. Observe your body posture through out the day and correct if required. Relax your body and mind.
Cold water best works for inflammations. Hot water helps for pain relief.
Which movements are increasing the discomfort? Visit a specialist and explain your body’s response to the actions. Information shared in this website is only for educational purpose.
| 1. | Feet: | parallel and grounded |
| Toes: | big toes together | |
| Knees: | pulled up | |
| 2. | Hips: | internal rotation, pushed forward |
| 3. | Chest: | broad and lifted upwards |
| Neck: | lengthened backwards | |
| 4. | Head: | aligned to shoulders |
| 5. | Shoulders: | strong, away from ears, scapula together |
| 6. | Arms: | lengthened from armpits, away from ears, parallel |
| Palms: | facing each other, fingers active | |
| 7. | Spine: | lifted from base, in a backbend, active back and front body |
| 8. | Muscles: | quadriceps, gluteus, hip flexors, pelvic floor, psoas, core |
| Navel: | pulled in and up to support the back | |
| 9. | Gaze: | up |
| Breath: | inhale deep for backbend |
