Shoulders and upper back

Gomukhasana Arms: With Strap

Improves comfortable reaching overhead and behind the back.

How to do it

1. 1

   Hold a strap and reach one arm up

   Sit or stand tall with the ribs stacked over the pelvis.

2. 2

   Bend that elbow so the strap hangs down your back

   The hand drops towards the space between your shoulder blades and the strap dangles below it.

3. 3

   Reach the other hand up behind your back

   That hand comes up from below, palm facing away from you. The strap bridges whatever gap there is.

4. 4

   Let the strap set the distance between your hands

   A wider grip means less demand. Only walk the hands closer if it stays completely comfortable.

5. 5

   Hold for one to two minutes, then swap sides

   The second side will usually feel different from the first, and that is normal.

What to watch for

Hauling the hands towards each other on the strap. This works two opposite shoulder rotations at once and forcing them closer just crowds the joints. Keep the grip wide and the range small, and if a shoulder is currently sore and stiff, leave this one out for now.

Ways to adjust it

• Wider grip on strap
• Partial range

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.