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If you, like me, suffer from upper back aches and pains, you can find some relief with a regular stretch practice.

Whether it’s from sitting at a desk, driving in a car, or scrolling your smartphone, it’s easy to fall in to this bad posture of forward hunching. Counteract this with these 3 poses daily.

1. Eagle Arms – Start seated, bringing the arms out front and bending the elbows at 90 degrees. Wrap the right arm under the left. Binding once (hands back to back) or twice (palm to palm). If not accessible, give yourself a hug (clasping hold of the shoulder blades). Press your shoulders down, and lift the elbows up. Move the hands away from the face, separating the shoulder blades further. Do a cat/cow variation from here. Inhale, lifting the elbows up. Exhale, round and contract elbows towards belly. Take 3 rounds like this. Unwrap, switch the cross, and repeat.

2. Thread the Needle – Come to table top on hands and knees. Wrists under shoulders, knees under hips. Stretch your left arm up to the sky. Reach it under you and over to the right. Lowering your left shoulder and ear to the floor. The right hand can push in to the mat to help you reach further, or extend it towards the top of the mat. Push both arms/hands in to the floor to feel the stretch in to the shoulder blades. After holding for a few breaths, slide the hand in, press in to the palm, and lift back to table top. Switch sides.

3. Sphinx – Lower down on to the belly, with the legs extending back behind you. Bring the forearms to the mat, with elbows under the shoulders and fingers pointing forward. Press the pubic bone down, reaching tailbone towards the heels. Think of pulling the heart forward as you squeeze the shoulder blades back behind you. Opening up the heart and enjoying the back bend.

Prefer to be walked through these poses by my step by step audio and visual cues, click the video below.

Namaste,
Kassandra

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