SeatedBeginner
Seated Open Arms
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About This Pose
Seated Open Arms is a chest-opening posture that expands the front body and improves posture. By reaching the arms wide and opening the chest, this pose counteracts the forward-hunching position common in daily life. It encourages fuller breathing and creates a sense of openness and confidence.
Step-by-Step Instructions
- 1
Sit comfortably with spine tall
- 2
Extend your arms out to the sides at shoulder height
- 3
Turn palms to face forward or up
- 4
Draw your shoulder blades together
- 5
Lift through the sternum and open the chest
- 6
Take deep breaths, expanding the ribcage
- 7
Hold for 5-8 breaths
Alignment Cues
- Keep shoulders down, not lifted toward ears
- Reach actively through fingertips
- Lift the heart forward and up
- Maintain length in the neck
Benefits
- Opens the chest and front shoulders
- Improves posture by counteracting hunching
- Expands breathing capacity
- Creates feelings of openness and confidence
- Stretches the pectoral muscles
Modifications
- Bend knees
Variations
- Seated arm balance
Cautions & Contraindications
Cautions
- Avoid locking elbows
- Stay controlled
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
seatedbalanceshoulders
Equipment
yoga mat
