Recycled Post: Stress Relief

Only 11 days 'til Christmas, so it must be time for a recycled post.

Stretch Out Your Stress

Shoulder stretches, for really any time of year, come in particularly handy in December.

Yoga Calendars 2013

Around Thanksgiving I bought the Cute Overload Wall Calendar with the decision to forgo my usual yoga-themed calendar in 2013. While I love cute animals I was later disappointed to run across a yoga calendar I really wanted. I don't need two so I can only tell you guys about the best yoga calendars available for 2013 (that I know of), and be happy that I chose death by cute.  Hopefully this will help you avoid the same fate.

Briohny Smyth Yoga Calendar $16

Jasper Johal "Body as Temple" Calendar $24

Be Present Calendar $10

Yoga Journal Calendar $14

April Heather Art 2013 Illustrated Yoga Calendar $20

Yogi Gift Guide 2012 - Part 3

World Travelers:
Rosetta Stone $180+ - so they'll be prepared when they finally reach that dream destination.

Warrior Princess Dress/Tunic $78 - Keep packing simple with multi-use pieces like this dress that doubles as a tunic.

Ahnu Footwear $60+ - Comfy, cute, and packs well.

Hanuman Wrap $59+ - versatile, attractive, and great for chilly planes.

Yoga Vibes Subscription $20/month or $200/year - classes on demand when they can't get to a studio.

Yoga Teachers:
Lotus Wei Mini Serums $60 - This mini serums kit is great for giving adjustments and mini massages.

Punjammies $19+ - Beautiful  pajamas  for resting fully - "created in after-care facilities for women who have been rescued, released or escaped from a life of forced prostitution."

White Sage/Sweetgrass Incense $12/box - simplify the constant use of sage and sweetgrass.

The Anatomy Coloring Book $14 - keeping continued education fun.

Stark Skincare, The Whole Shebang $120 - The entire Stark line (minus the lip balm $12).

Toms Shoes $54+ - Tons of styles for everyone that are both comfortable and fashionable. Don't know their size, or think they'd like sunglasses, hats, shirts, etc? Maybe a Gift Card $5+. Just about anything purchased benefits those in developing countries with shoes or sight via the One for One movement.

Adventurous Types:
Hula Hoop $21+ - for getting into the flow in a different way.

We Love Colors Leggings $26 - choose from 51 colors.

Aerial Yoga Class - look around and find a fun new class for them to try.

Mystical Mandala Coloring Book $4

YogaSlackers slackline and dvd set $100 - take their yoga practice (and their abs) to a whole new level.

Yogi Gift Guide 2012 - Part 2

Glitzy Yogi:
Handmade Feather Earrings $30 - Dipped in Gold, or Forest Nymph Peacock, or Gypsy Magick Peacock

Nectar Creations Twist Yoga Leggings $50 - Amazingly comfortable ♥

Foat Design Pullover Shawl $42 - Handmade in Minnesota from rescued fabric

Kalyana Jewelry Holder $53 - a pretty holder for their pretty jewelry

Wreck This Journal $10 - remind him/her to get a little dirty

Down to Earth Yogi:
Organic Terrarium $22+ - small, beautiful piece of nature for home.

Kahina Giving Beauty Travel Basics Set $85- or just the argan oil at $36+.

Eat More Kale Tee $25 - Handprinted in Vermont.

Buddha Bowls $25/ea - Good sized bowls handmade in southern California.

Big Head Squirrel Feeder $15 - because squirrels.

Immaterialists: 
GaiamTV Subscription $10/month - Way more than just yoga classes - without clutter.

Experience Gifts - hot air balloon ride, ice skating, tickets to Cirque du Soleil, a massage...

Philanthropic Donations - take that money you would've spent on stuff and give it to a reputable charity.

Flowers – a literal gift of light

Meditations from the Mat: Daily Reflections on the Path of Yoga by Rolf Gates $15 - Kindle Edition

Yogi Gift Guide 2012 - Part 1

This entire week is devoted to my annual 3-Part Gift Guide. Tons of ideas for everyone you know at a variety of price points. Why? Because giving makes people happy. Whether it's something small or something extravagant - and the holiday season is all about giving.

 Past gift guides:

2011 Yogi Gift Guides: Part 1, Part 2, and Part 3.

2010 Yogi Gift Guides: Part 1, Part 2, and Part 3.

Dudes:
Prints of Hubble Photos $6+ - for connecting with the Universe

The Meditator’s Workbook: A Journey to the Center $11 - by Matthew Flickstein

Evolution Tee $44

Manduka 79" eKO® Mat $88 - it's big, and I support that.

Ashram Yoga Rug $50 - 100% cotton rug prevents slipping.

Beginners: 
YogaGlo Gift Subscription $18+ - cause people are more likely to try new things in the privacy of home

Kipling Adara Tote $89 - vegan friendly nylon is easy to clean and still useful if the yoga thing doesn't work out.

Yoga Is: A Transformational Journey DVD $15 - in case they're still on the fence about it.

"Beautiful" Tee $26

The Heart of Yoga: Developing a Personal Practice $13 - by T.K.V. Desikachar

Stocking Stuffers/Small Gifts: 
S.W. Basics Vegan Lip Balm $5/ea
Essential Oils Deck $12
Buddha Nose Bath Tea Sachets $30
Hydrea Beechwood Body Brush $12
Karma Warrior Keychain $4
Yoga Teacher Barbie $19
Pocket Bhagavad Gita $24
Natural Deodorants: Lavanila $10+ or Soapwalla $12
iTunes gift card $15+ (for podcasts or music)

Functional Gifts for YTT Grads

Every season a pile of new yoga teachers is unleashed into the wild. Whenever I graduated everyone wanted to send me some sort of graduation gift. At the time all I really knew to ask for was yoga clothes because I didn't know what would be truly useful. Now it's been a few years and I know my way around a little better.

Here's My Top 10 Gifts to make a new teacher's life easier:

• Business Cards/Holders - Creative high quality business cards are more memorable.
• Parking Money - A parking meter cashkey would've saved me a lot of trouble when I first started teaching downtown.
• Hot tea - Sipping hot tea while teaching or just after class is great for overworked throats.
• Yoga Anatomy book - never stop studying.
• Yoga classes - to prevent burnout and stay inspired. Self-care is important.

• Square - to accept credit/debit for private sessions
• Blessed to Serve - I declared this book required reading for aspiring teachers.
• Yoga Teacher Bag - a good sized dedicated bag for classes keeps everything in one spot and makes it easy to carry all over town.
• Yoga clothes - Layers for cold classrooms, and nice new clothes for interviews/auditions.
• Binder - for organizing class plans/articles/notes/waivers/contracts...

Prop Spotlight - Blocks

Lets talk a bit about props. I used to be completely anti props. I was a major purist. All I needed was myself and the ground. Nowadays I'm really into my props when I need them. I still don't use bolsters and stuff, but I use blocks and straps pretty regularly. If you don't have any of your own blocks I recommend you get some. I own 2 pairs - one foam and one cork, but one pair should be sufficient for anyone. Some people get cork or wood for home and foam for taking out in public. There are also wooden blocks, but I've never used them so I can't say anything about them one way or the other.

I find that foam blocks are great for balancing on, putting under my spine (less hard edges), doing things where I fear I might drop them on myself, etc. I like my cork blocks for pretty much everything else. They're more eco-friendly, solid, wear well, and easy on the eyes. They're considerably more expensive, but if you can swing it they're worth it. I got mine for christmas one year.

Something to keep in mind: 
Using props doesn't always mean that you're doing the "modified" version of something. Even if it did that doesn't mean you don't need it sometimes. Let go of your ego and get some props. I like Yoga Accessories for that.

Just a few of the things you can do with blocks:

Place a block between your thighs to learn to draw your legs toward the midline.

Restorative bridge was the first pose to make me love blocks. Opens up the front hips.

Under shoulderblades a block helps open your chest. A M A Z I N G !
If you try this - roll to the side to come up. Not forward or you can hurt vertebrae.

Helps provide extra lift while you work on building more strength to hold yourself up.

Helps keep your poses from being soggy... and helps prevent pulled groins while still making you do the work.
I also suggest this method for pigeon pose.

Brings the ground to you so you can work on alignment more than depth.

Please don't try these poses without speaking to your Dr. first if you have any medical/physical problems (or if they're just beyond your capabilities - be honest). If you're unsure - seek a teacher's advice/supervision. Seek Peace At Your Own Risk!

Calendar Time

It's that time of year again. 2011 is drawing to a close and I need a new calendar. Does everyone keep a calendar? I'm wondering if calendars are a massive waste of energy, money, and paper; but with all the things I write on mine I can't imagine what I'd do without one.

For quite a few years now I've been buying this one from YJ, but I've been feeling antsy. I like it because it's huge and pretty. However, the pictures are starting to feel stale and oft-repeated. I need something else.

Source: http://www.etsy.com/shop/ashtanga4life

I'm really considering this one from the Ashtanga4Life Etsy shop. It's smaller than I'm used to which poses some challenges for me. It's so pretty and the images would be new to me. Yoga Sutra text over each month would be awesome... and I'm intrigued by the lack of binding. This seems like it just invites creativity and original thinking. I feel like a big frame (for one page at a time) and dry erase markers might be my answer.

What do you guys usually do? Does anyone go calendar-free? Certainly lots of people do.

Toss me some ideas.

Yogi Gift Guide 2011 - Part 3

I'll be doing the very last of my christmas shopping today, so it's fitting that this is the final segment of this year's Yogi Gift Guide. If I somehow missed your must-have item let me know by email or leave a comment. May you find what you seek and your line move quickly.

Source: http://kinoyoga.com/

Teachers:
Teachers are people too. They touch our lives in endless ways. Maybe you want to show some gift gratitude towards a cherished teacher, or you know and love someone that happens to teach.

Moo Business Card Holder $10 - Colorful acrylic holders will allow teachers to keep a handful of business cards on hand at all times without having them destroyed by the roughness of being carried unprotected in bags, pockets, cars, etc.

Ty Burhoe's Invocation CD $15+ - This album is primarily based around different sung versions of the Anusara Invocation. I like it for teaching classes or a home practice. 

Prana Zumi Scarf $40 - Hand knit, cozy, colorful, and affordable. Perfect to keep warm on the way to class.

Darren Rhodes' Yoga Resource Book $45  - Any teacher will find inspiration among these pages featuring 400 color photos of expertly executed poses with sanskrit and english names.

Blessed to Serve $14 - Stories, advice, and inspiration from nine celebrated yoga teachers - including my personal favorite, Sianna Sherman. At only 140 pages it's a quick read for any quiet afternoon. A portion of the proceeds donated to Give Back Yoga Foundation.

Source: http://www.uncommongoods.com/product/zenguin-cups-set-of-4

Homebodies:

I learned this year that my last name "Armistead" literally means something about having a hermit for a neighbor. Maybe my neighbors need this name because I am most comfortable at home. Sound like anyone you know?

Zenguin Cups (Set of 4) $35 - This set of 8 oz ceramic cups features the most equanimous penguin you could ever think to share a drink with.

Anusara Yoga Practice DVDs (Set of 2) $35 - Two DVDs of 1-hour classes taught by John Friend, founder of Anusara Yoga. "Connecting with Your Essence" and "Celebrating Your Heart" would be lively gifts for any home practioner.

Wade Imre Morissette Music $10 - These kirtan songs are available to purchase on iTunes for 99cents each, or you can get an entire album there for $10. 

Ana Forrest's Fierce Medicine $10+ - Ana's new book features "Breakthrough Practices to Heal the Body and Ignite the Spirit." Born from her life experiences, this book shares her knowledge of overcoming fear, embracing change, and much more. I can't wait to get this book.

Om Girl Nomad Pants $74 - These 100% cotton pants have wide flowing legs and an attached skirt. Perfect for hanging out at home drinking tea with friends.

Source: http://givescent.com/store

Free Spirits:

For all your loveable Bohemian friends - like the wild child and the Gypsy.

Round Embroidered Floor Cushions $50 each - These cushions from World Market are exotic, comfortable, and available in various colors. I own them and think they are phenomenal.

Energy Muse Flow Necklace $50+ - Increases freedom, openness, and ease. The free spirit already has these qualities - help make sure she keeps them. Available in 16.5" or 18" length.

GIVE scent $48 - This yogini-friendly scent was created by yoga teacher Elena Brower with Alexandra Lyon Perelman. Contains NO alcohol, parabens, sulfates, phthalates, or formaldehyde. Notes of grapefruit, oak moss, and vanilla (among others) are created with only the purest oils. Made and packaged in the USA and never tested on animals; a portion of the proceeds benefits Women for Women International.

Bronwin's Bhavana CD $15 - Bronwin's music is simply gorgeous and perfect for any boho chick who wants music for meditation, asana practice, or whatever.

We Love Colors Solid Leggings $26 - Leggings thick enough to be worn alone available in 51 colors that come in sizes from S to XXX-L. I wear these fun flashy leggings to add a little pop to any day.

Tantra Illuminated $30 - Preorder this book by Christopher Wallis to provide your freethinking friends with "key teachings, foundational lineages, and transformative practices at the heart of Tantra". Books estimated to Ship Dec. 19th.

Yogi Gift Guide 2011 - Part 2

It's now officially December which means this is Day 2 of my three day gift guide for all the yogis you know. Believe it or not, when I first started the gift guide I had 0 gift ideas.

Source: http://www.bepresent.com/

Weekend Warriors/Beginners:
All yogis seem to start out as weekend warriors - we drop in every once in a while. We go to class when we have free time. We can only hope to keep beginner's mind forever - open and receptive.

Yoga Ball Body Therapy Kit with Rodney Yee $20 - Self massage with an instructional DVD. Help them take care of their sore muscles.

Be Love Pullover Sweatshirt $52 - Looks roomy enough to just throw on over a yoga tank on the way to class, and it can be worn any day of the week outside of the studio. Off the shoulder neckline and the yogi reminder to Be Love on the front.

Aim True Yoga DVD $8+ - This new practice DVD from Kathryn Budig looks fun and accessible for newbies.

Yoga Bitch $6+ - "One Woman's Quest to Conquer Skepticism, Cynicism, and Cigarettes on the Path to Enlightenment." Sounds like a fun book for those just dipping their toes into the yoga pond... or really anyone.

Manduka Mat Sling $38 - A sling to help someone carry their mat back and forth. The best quality mat slings I've seen anywhere. Adam has the thunder colored one, and I want the sangria version.

Source: http://www.giftofnothing.com/

Travelers:
Traveling yogis are a lucky lot. Whether they travel to teach, to study, or just have wanderlust.

Universalist Luminous Multi-Use Stick $1.50+ - The W3LL People eco-beauty line is "Hippie Tested. Diva Approved." It could have gone in the spoiled yogi section, but I put it here because who wants to pack three things when you can pack one? Full size is $33, but click on the color name and you get the option to buy samples for almost free.

Christina Sell's My Body is a Temple: Yoga as a Path to Wholeness $11+ - 'The body as a temple is a common metaphor within many spiritual traditions. In this book... delves into the "how” and "why” of this widely accepted comparison.' I have no doubt this will be an engaging and insightful read. Great for layovers, flights, or long rides.

Be Present Lotus Agility Pants $81 - Be Present's pants are constantly touted as the most travel-friendly pants ever and I agree. Comfortable without taking up much space; easily hand-washed and hung to dry. Bonus: this version has a cute lotus flower on the back.

Republic of Tea in a Traveler Tin $4 – When I travel I like to keep some feeling of consistency by bringing some of my favorite tea with me. I've linked to Earl Greyer because I like it, but they offer a small traveler tin of only 6 tea bags in many flavors.

Title Nine's More Than a Gym Bag $89 - Gym bag small enough to be carry on for that next flight. Even includes a removable bag for sweaty clothes, shoes, or souvenirs.

Source: http://www.flickr.com/photos/robinpkinney/2699920693/

Spoiled Yogis:

Does your friendly neighborhood yogi already have everything? Maybe you just want to make them feel like they do. Nourish your yogi with the seemingly grandiose.

Yurt $4000+ / Home Studio $0+ - Give that special someone their own dedicated practice space. It can be a big ordeal like a Yurt or a build-on; or it can be the corner of one room cleared out except for a few yogi details if you're short on space. Rearranging is free. Think candles, meditation cushions, and fresh flowers.

Satya Jewelry Full Speed Ahead Necklace $148 - This gold plated necklace is 24" long and features a lovely Ganesha pendant.

Organic Coconut Oil $6+ - You can use coconut oil in a million ways to soothe and care for yourself in a non-toxic manner. Your recipient will soon have the softest skin they could previously only dream about.

Adornable Solid Sweater Wrap from Lucy $108 - From extra small to extra large - count on making someone feel adorned with peace and opulence. I love this wrap in pomegranate.

The Gift of Nothing $4+ - This sweetly zen book by Patrick McDonnell is all about searching for the perfect gift for a friend that already has it all. It's actually for children, but I love it and I'm almost thirty.

Yogi Gift Guide 2011 - Part 1

Now that Thanksgiving is behind us and the big gift-giving holidays are just over the next hill I know that some of you may be wondering what to buy for the yoginis in your life. Here I begin my list of love for all your favorite yogis. Expect 2 more days of these with a total of 48 gift ideas.

Check out old guides too. I'm trying to avoid redundancy. Those gifts are not out of style.

2010 Yogi Gift Guides: Part 1, Part 2, and Part 3.
2012 Yogi Gift Guides: Part 1, Part 2, and Part 3.

Source: http://www.perbreiehagen.com

Moms/Moms To Be/Kids:
For the mom that takes care of herself and her brood - because it's a full time job.

Shiva Rea Prenatal DVD $16 - Great word of mouth and a 70 minute run-time make this DVD my go-to suggestion.

Yoga Kids 3 DVD pack $39 - For Ages 3-6. Share yoga with children through play.

Kid Sized Yoga Mat $18 - Child sized and eco friendly to include the kids, but not the toxic chemicals.

Unlimited Class Card $Varies$ - You can get these at most yoga studios for anywhere from 1 week to 1 year. Another option is a class card for a certain number of classes... say 10. Just be aware of when it expires and if you need to purchase it at the last second so they get the most out of it. Check with the recipient's local studio for more specific details.

Title Nine Amelia Longsleeve Dress $76 - Comfy, wintery, and works for an active lifestyle. It's certainly on my personal christmas list.

Yogawoman DVD $25 - This documentary celebrates the effect of yoga on women and women in yoga.

Organic Sesame Oil $6+ - In case she's not familiar with the ayurvedic daily regimen of abhyanga in winter, you can include a nice set of printed or hand-written instructions. Sesame oil can be found at just about any natural foods store or online. She may need to make time for this warm-oil self massage, but it's worth it.

Source: http://www.yogalifestyle.com/Pchakra.htm

Teens:

They've got plenty of drama to worry about, are trying to finish growing up way too fast, and they're really branching out with expressing their individuality. Embrace it.

Skunk Mittens $22 - Made of recycled cotton and also available in mink, fox, raccoon, and reindeer if you wander around the site a bit. Unique and functional!

No More Dirty Looks $2+ - Paperback or Kindle. Perfect for learning more about what we put on our bodies and how to find clean safe alternatives. It may seem at first glance like it's purely for girls, but boys use things like shampoo and body wash too.

Trevor Hall CD $7+ - I'm a big fan of the "Trevor Hall" CD, but all his music is lovely and fun.

Posters $5+ - Lots of variety here. Deities, Anusara syllabus, the Dharma Mittra poster, mandalas, etc. My favorite is this colorful Chakra poster.

Round Silk Zafu Meditation Cushion $40 - There's a lot of stress in the life of a teenager, but a regular meditation practice on this luxurious adjustable cushion will help him/her keep a level head.

Source: http://www.energymuse.com/store/bracelets-1/power-mens.html

Dudes:

New guys and advanced practitioners alike could use these.

The Mirror of Yoga $9+ - This book by Richard Freeman is available in hardcover, paperback, or Kindle. Recommended by the likes of Bhakti yoga teacher Rusty Wells for accessibility and humor.

Be Present Budokon Pants $69 - These pants are comfortable, stylish, and manly.

Burt’s Bees Muscle Mend $7 - I've heard nothing but good things about this sore muscle balm, and at only $7 every guy should have some.

Energy Muse Power Bracelet for Men $70 - This vegan bracelet is all about tapping into the energy of one's own inner power and bringing it out into the world.

Anjali Nataraj Eco-Heather Tee $39 - This Shiva Nataraj tee is simply amazing and available in 3 colors. 

John Friend Collection from Manduka

A few different videos have been making the rounds lately announcing that Anusara and Manduka have partnered up to create a new collection of yoga mats and accessories. This is my favorite of the videos.

I may just have to buy the John Friend Collection eKO SuperLite® Travel Mat because I love purple and I don't own a single travel mat. My primary mat is like 7 pounds (heavy for toting around), whereas the superlite is only 2.5 pounds and easily folds up for packing.

Readers via Email - Click Here for the Video.

Champion Shape Review & Giveaway

Last week I received an awesome little package at my door. It was an outfit from the new Champion Shape line to review. All black pants and tank top with smoothing shaping control panels and sweat-wicking materials. As you know I was in the middle of a slow-down detox week so I waited until the weekend to try them out. That way I could put this outfit through the ringer of a full 2-3 hour yoga practice. These pants and tank would go forward, backward, upside down, get twisted in, and sweated through. Luckily, they passed the test, and there's a giveaway too.

I'll start from the top.
As other reviews have mentioned - because it is a shape-smoothing tank it is slightly stiff and difficult to get on/off. Adam actually had to be called in to get it off, but I have multiple shirts from various athletic brands that require this. My shoulders and chest are just large enough that it's a common issue for me. Therefore I don't consider this a dealbreaker. It still fit well and did not leave red painful chafe marks (something I consider far more important). Another plus, was coverage confidence. Big busted women everywhere know that many tanks leave you feeling like you're going to fall out at any time. This was never a problem; even upside down.

 While the pants also have control panels in them I never found them stiff or uncomfortable in any way. I tend to have a problem with pants being too tight on my thighs, and these pants did not squeeze me the wrong way. They were totally comfortable. Adam also pointed out that there is a very flattering seam-line that runs along the butt of these pants. It makes your butt look rounder if you tend towards flatness.

 

Overall:
At $40 for the top, and $50 for the pants, they are highly affordable in the yoga clothes world. The sweat-wicking worked great - I never felt soggy or gross. As you can see by the pics, all that control clearly did not impede movement or range of motion in any way. Not too shabby.

The Champion Shape Giveaway!

I was so pleased with the set I tried out, that I asked for a set for one of my readers, so we can finish off National Yoga Month with a bang.

One of you is getting free Champion Shape pants and a tank!

Who can enter: Anyone

When: Giveaway Ends Sept 29th at Midnight

(winner announced sept 30th by random number generator)

How to Enter:

(Mandatory) First Entry: Leave a comment on this post telling me: "If yoga pants gave you super powers - What would yours be?" (1 entry)

(Optional) Extra Credit Entries:

leave a separate comment (or 2 where allowed) here for each one that you do.

Become a Follower of my Blog - 1 entry

Follow my twitter - 1 entry

Tweet about the giveaway - 1 entry per day

Blog about it - 2 entries

Facebook it - 2 entries

That's up to 8 entries/comments on day one and 1 more entry daily for tweeting.
Yowza that's a lot of entries!

Make sure there's a way for me to contact you in your comments, or I'll have to give your prize to the cat.

Stretch Out Your Stress

If you're involved in Christmas then you may be feeling stressed over the way the 25th is looming just days away. Maybe you still haven't found someone a gift, maybe you can't afford gifts and it's causing you grief, maybe you're going to be with the in-laws that hate you for Christmas. The reasons to be stressed today are many. If you really couldn't care less about Christmas and it truly doesn't affect you - you're likely still stressed - because dammit it's Wednesday.

Regardless of the source of your stress - you're probably carrying the bulk of it in your shoulders. Many of us become gradually more and more tense when we are stressed. This creates a magic act of vanishing neck until we don't even have ears - because our shoulders have ridden up so far as to cover them up. Doesn't take a rocket surgeon to know that this causes discomfort. We're really not meant to have shoulders on our head. Alternately, you could have tight shoulders from holding boxes while standing in line at the post office for half an hour.

I've always considered myself to have chronically tight shoulders. Here's a collection of my favorite shoulder openers for you. If you choose to try them - remember to soften into these stretches. Go slowly.

I like this one - you can do it anywhere, anytime. I often use bathroom counters or the wall with my hands pressing flat. Either way, aim for about a 90 degree angle. Lengthen your neck and spine! Hold for 5-10 long deep breaths.

 Do this pair on both sides. Here the right arm is on top, so do it again with the left arm on top. In the tall version it's more a stacking of hands instead of arms, but keep the same side on "top". The idea in this first pic - is to get your arm at approximately a 90 degree angle. Squeeze your arms/hands together while pressing your elbows/hands further away from your torso/face. Hold for 5 long deep breaths. 

This last set of 5 pics is just to show the motion you're doing. You definitely don't need to pause in 5 spots. It's one smooth motion with a yoga strap or other long flexy thing between your hands. Go over the top and back - then back over the other direction. Backwards then forwards. Maybe 3 times is good - anything more is overkill.

I've folded a yoga strap in half, but if your shoulders are tight you'll want to go longer than that. Start slow so you can adjust the length of the strap. Initially I'd suggest starting much longer/wider than you expect. You can always shorten it later - and better safe than injured. Shoulder injuries really hurt.

If you have any questions about these stretches or pictures - please ask.






In general, this sequence is for anyone, but please don't try this sequence without speaking to your Dr. first if you have any medical/physical problems. Seek Peace At Your Own Risk!