Shoulders and upper back

Urdhva Hastasana: Seated

A gentle overhead reach accessible for a wide range of abilities.

How to do it

1. 1

   Sit tall with both feet flat on the floor

   Sitting bones even, spine long. You can rest your back against the chair or a wall for extra support.

2. 2

   Let your shoulders settle down first

   Draw them away from your ears before the arms go anywhere. Starting from a settled shoulder makes the whole reach easier.

3. 3

   Float your arms forward and up

   Take them up in front of you, palms facing each other, as far as they go comfortably. Bring them lower or bend the elbows if that is where the comfortable range ends.

4. 4

   Keep the reach in your shoulders, not your back

   Let the lower ribs stay where they are rather than pushing forwards. Stop the arms wherever that stays true.

5. 5

   Hold for 30 to 60 seconds, then lower slowly

   You can also rise and lower with your breath instead of holding. Lower with control and repeat two or three times.

What to watch for

The shoulders riding up towards your ears as the arms rise. Keep them settled and take the arms only as high as they can go without shrugging, even if that is well short of overhead.

Ways to adjust it

• Arms lower or elbows bent
• Supported sitting
• Back against wall

Other ways to do this movement

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

• Urdhva Hastasana: Standing

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.