Seated yoga – Shoulders and arms

Stretch out tense muscles in arms and relax the shoulders in this mini-yoga session. Feel free to do this activity anytime you need a little break, or as part of a longer practice. This is video three of a series of four.

This guide is part of our Sense Arts, Sport & Wellbeing programme. This activity can be done at a time that suits you, either in your own space or in an educational setting.

Why does this make a difference?

This is a wellbeing activity that helps people use their senses to connect with their surroundings, exploring touch by exploring mindfulness, relaxation and movements, supporting self-expression, individuality and understanding.

What happens in the video?

Step 1

Before you get started, make sure you have a clear space around you, a chair nearby, a glass of water and remember to take breaks if you need.

Step 2

Decide and whether you’d like to revisit the yogic breathing from the first video, or normal breathing. Bring your hands to meet the centre of your chest in a prayer position, closing the eyes and focus on your breathing. Notice how you’re feeling today in your mind and your body.

Step 3

Begin moving your arms straight in front of you, rotating the palms up to face the ceiling, then rest your hands on your shoulders and make small circles with your elbows, making them bigger and bigger, then smaller. This is great for your posture.

Step 4

Rest the palms and have a moment of stillness. Then stick your arms out and rotate them up and down – watch the video to see how. Bring your arms to the front of your body and then back to the original position a few times, syncing up with your breath.

Step 5

Bring one palm behind you to the centre of your shoulders, and use the other to press down on the elbow for a lovely stretch. Repeat on the other side.

Step 6

Stick your arms out in front and hold your hands in a fist, interlocking the fingers. Then round your upper back, dropping the head between your arms as you continue to stretch them forwards.

Step 7

Then change the direction by putting your arms behind your back and interlacing the fingers there too, drawing the shoulder blades back to open up the chest.

This activity was created by yoga teacher Rebecca.