Читать книгу The Yoga Back Book: The Gentle Yet Effective Way to Spinal Health - Stella Weller - Страница 18

1 Stand tall with your feet comfortably apart and your arms at your sides. Breathe regularly.

2 Inhale and raise your arms sideways to shoulder level; turn your palms downwards.

3 Exhale and lower your arms. Swing them behind you and interlace the fingers of one hand with those of the other. Maintain a naturally erect posture and keep breathing regularly.

4 With fingers still interlaced, raise your arms upwards to their comfortable limit; keep them straight (Fig. 12). Remember to maintain an erect standing position and to keep breathing regularly.

5 Hold this posture as long as you can with absolute comfort. Do not hold your breath.

6 Slowly lower your arms, unlock your fingers and relax. You may shrug or rotate your shoulders a few times.

Fig. 12. Chest Expander