KneelingIntermediate
Seated Bound Arms
Seated Shoulder Bind
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About This Pose
Seated Bound Arms is a shoulder-opening pose that stretches the chest and front of the shoulders while building awareness of upper body alignment. By binding the arms behind the back, this pose counteracts the rounded shoulder posture common from daily activities. The bind creates a gentle stretch across the pectoral muscles and opens the heart center. Regular practice improves posture, shoulder flexibility, and breathing capacity by expanding the chest.
Step-by-Step Instructions
- 1
Sit tall in comfortable position
- 2
Reach arms behind your back
- 3
Interlace fingers or hold opposite elbows
- 4
Draw shoulder blades together
- 5
Lift chest and open heart
- 6
Keep neck long and gaze forward
Alignment Cues
- Keep shoulders relaxed
Benefits
- Opens chest and pectoral muscles
- Stretches front of shoulders
- Improves posture significantly
- Counteracts rounded shoulder pattern
- Enhances breathing capacity
- Builds upper body awareness
Modifications
- Use strap
Variations
- Shoulder bind variation
Cautions & Contraindications
Cautions
- Avoid shoulder strain
Avoid this pose if you have:
- Shoulder injuries
Quick Facts
Primary Focus
shouldersSecondary Focus
chestspine
Suggested Hold
30 seconds
Tags
seatedbind
Equipment
yoga mat
