Eagle Arms

About This Pose

Eagle Arms is a shoulder and upper back stretch that targets the posterior shoulder and the muscles between the shoulder blades in a way that nothing else in the beginner repertoire quite replicates. It's accessible from sitting, standing, or even in a chair, which makes it one of the most practical stretches for desk workers. Cross the right arm under the left at the elbows. Wrap the forearms and bring the palms together if they reach, or press the backs of the hands together. Lift the elbows to shoulder height and draw them slightly forward, away from the face. What you're feeling in the upper back is the rhomboids and the rear deltoid being stretched. These muscles are almost universally tight in people who work at desks or use phones extensively, because their daily movement pattern involves the arms moving forward and inward, which shortens the front of the shoulder and lengthens the back. Lifting the elbows to shoulder height is important. Below shoulder height the stretch reduces significantly. At shoulder height the posterior shoulder capsule is placed on a genuine stretch. The forearms tend to want to drop. Resist that by actively lifting them throughout the hold. Five to eight breaths per side, then switch which arm is on top. The two sides will usually feel different, reflecting the asymmetry of how the dominant and non-dominant arms are used. Eagle Arms can be combined with a forward fold: maintaining the arm position, hinge forward at the hips. This adds a thoracic stretch to the shoulder work.

How to Practice

1. 1

   Sit or stand in a comfortable upright position.

2. 2

   Extend both arms straight forward at shoulder height.

3. 3

   Cross the right arm under the left at the elbows.

4. 4

   Wrap the forearms around each other until the palms face each other, or as close as possible.

5. 5

   Lift the elbows to shoulder height and draw them slightly away from the face.

6. 6

   Hold for 5 breaths, feeling the stretch across the upper back. Release and switch sides.

Benefits

• Stretches the posterior shoulders and rhomboids, relieves desk-related tension