Chair shoulder stretch

This pose brings flexibility to the shoulders and relieves tension in the upper back, neck and arms:

Sit erect on a chair, balancing evenly on the buttocks.

Keeping your spine tall and straight, take your hands behind and clasp the chair's backrest with arms straight, move the shoulder blades into the back and lift the chest beathing evenly through the nose. Donít hunch the back.

Work to lift your arms over the top of the backrest and interlock your fingers as you open and lift your chest.

Remember to keep your spine straight without letting your lower back arch. Keep your face relaxed, breathing through your nose to avoid straining.

Ray Madigan and Shelley Choy are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.