How to Do Standing Yoga Mudra with a Yoga Strap

Standing yoga mudra pose is a forward bending posture that helps to stretch and open the shoulders. It is a deep stretch that requires a certain level of flexibility on the shoulder joint. If you shoulders are very tight you may have difficulty going deep enough into the posture to gain a benefit. Using a yoga strap can help you go further into this stretch and loosen the shoulders.

Difficulty: Easy

Instructions

Things You'll Need:

• A yoga strap or a long sheet or towel

Standing Yoga Mudra

1. Stand up straight with the legs wide apart. Turn the feet out slightly. Hold the yoga strap in your hands, behind your back with the palms facing away from the body. The wider your hands are apart the easier this stretch is.

2. Bend the knees and reach the buttocks back as if you were about to sit in a chair.

3. Keeping the back straight and reaching out from the hip go into a forward bend.

4. Rotating at the shoulder joint, lift the hands out and away from your body. Pull gently on the yoga strap.

5. Move into a full forward bend, lifting your hands up and overhead as far as possible.

6. If your back is sensitive keep the knees bent. You can also work with straight legs if that is comfortable.

7. Hold for five to ten deep breaths and focus on relaxing your shoulders and bringing your hands overhead and towards the floor.

8. To release this posture make sure you engage your abdominal and leg muscles to come back up.

Tips & Warnings

• Use caution with this posture if you have any shoulder injuries.

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