Shoulders and upper back

Urdhva Baddhanguliyasana: Block

Improves overhead mobility with even alignment.

How to do it

1. 1

   Stand tall and hold a block between your palms

   Feet about hip width, arms in front of you at chest height, the block held lengthwise between your hands.

2. 2

   Press in just enough to hold the block

   An even, light press from both hands. The block gives your two arms something to agree on, which is the reason for using it.

3. 3

   Raise the block, keeping it level

   Take it upward in front of you. The block staying square is your measure of even movement, and the moment one hand starts to lead you have found today's limit.

4. 4

   Stop where both arms are still equal

   Lower arms are fine and so are slightly bent elbows. A light hold on the block is enough, there is no need to grip.

5. 5

   Hold for 30 to 60 seconds, then lower

   Bring the block down with it still level, at the same slow speed you took it up.

What to watch for

One hand creeping ahead so the block tilts, which is the stiffer side handing its work to the easier one. Keep the block level even if that means the arms stay much lower.

Ways to adjust it

• Arms lower
• Elbows slightly bent
• Hold block lightly

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Urdhva Baddhanguliyasana: Sitting

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

• Urdhva Baddhanguliyasana: Classic
• Urdhva Baddhanguliyasana: Sitting
• Urdhva Baddhanguliyasana: Strap

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.