I hope your spine is feeling more supple thanks to the past two doses of tranquility. Let’s explore another pose (asana) that you can do on the go, at your desk and on your yoga mat. Today’s dose is eagle arms. This must-have pose is perfect for toning your arms, awakening your upper back and shoulders, and alleviating the discomfort of overworked wrists — a great way to combat computer fatigue.
Begin by sitting with your spine long and your shoulders stacked over your hips. If you aren’t comfortable in the cross-legged position shown, sit in a chair with your feet on the floor. Tune into the present moment. Spend a few moments with your breath and notice sensations in your body. Do you feel heat, heaviness, tightness? Simply observe without judgment.
Move your spine in a fluid circle a few times. Let the head and neck follow. Now take it in the opposite direction and feel the muscles along your spine loosening. Extend your arms out to the side at shoulder height and wrap your right arm under your left arm. Bend at your elbows, bring your hands in toward your face and press the palms of your hands together. Lift your elbows to shoulder height and begin tracing small circles with the elbows for 30 seconds to two minutes. You’ll feel oodles of sensation in your shoulders and upper back. Now release and repeat on the other side by bringing your left arm under your right arm. Don’t forget the circles.
The full pose involves wrapping the legs around each other, but we’ll save that adventure for another time. Omwork (homework with a yogic twist): Try this pose for a quick stabilizer when you’re on deadline and need relief from hunching over, when driving cross-country and when cookinga five-course holiday meal.
Kimberly Wilson is the founder of Tranquil Space Yoga and Tranquil Space Foundation. She designs TranquiliT Luxe Lifestyle Wear, which offers comfy eco-chic clothing, and has written “Hip Tranquil Chick,” which highlights how to lead a mindfully extravagant life.
