How to Do the Chest Expansion in Yoga

The chest expansion exercise in yoga can be performed sitting or standing. An excellent choice to aid respiratory and lung capacity, it also relieves tension in the shoulders and back. The instructions below deal with the standing position; but the chest expansion can be adapted as an exercise for busy office workers sitting at a desk, too. Follow these steps to learn more.

Instructions

1. Stand straight with arms at your side. Bring hands up to your chest, palms outward.

2. Straighten arms in front of your body firmly--until you can feel them stretch. Perform this movement slowly and gracefully.

3. Bring arms behind you at shoulder level. Then lower them and interlace fingers.

4. Bend backwards slowly. Look upward, toward the ceiling. Feel the stretch, but refrain from bending more than a few inches.

5. Bend forward slowly, rhythmically. Bring arms over your back. Your forehead should point toward the floor. Hold this position for a count of 20.

6. Return to upright position in a gentle, sweeping motion. Unclasp your hands and relax. The chest expansion strengthens muscles in your chest while it relieves tension.

7. Stand still for a minute after completing the exercise and you will feel the tension in your muscles and shoulder blades melt away.

Tips & Warnings

• Perform a truncated version of the chest expansion at your work desk. First, roll your chair out from under your desk. Interlace fingers behind your back. Lift arms toward your shoulder and squeeze shoulder blades. This is a great midday tension reliever.