What you are practising
Explore an overhead reach that respects available shoulder movement.
Muscles involved
Shoulder flexors and scapular muscles with trunk coordination.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Arm arcs
Explore an overhead reach that respects available shoulder movement.
Lie with knees bent and feet down. Reach both arms comfortably towards the ceiling.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Lying on back · Mat; optional folded towel
Set up with support.
Lie with knees bent and feet down. Reach both arms comfortably towards the ceiling.
- Move the arms slowly towards the space above your head.
- Stop before the ribs flare, the back arches or the shoulders pinch.
- Bring the arms back above the chest.
BreathInhale as the arms travel; exhale to return.
- Repetitions & pace
- 4–6 repetitions. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Head supported and eyes upward.
Choose the right version
- Make it easier
- Move one arm at a time through a smaller arc.
- A possible next step
- Explore a slightly longer arc with the same rib position.
- Watch for
- Forcing the hands to the floor or pinning the shoulder blades down.
Suitability: Stop for shoulder pain, tingling or numbness. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.