KneelingBeginner
Seated Upward Reach
Upward Reach
www.yoga-sequencing.com
About This Pose
Seated Upward Reach is an invigorating stretch that creates length through the entire spine and side body. This energizing pose opens the shoulders, stretches the intercostal muscles, and improves breathing capacity. The active reaching motion awakens the body and mind while building awareness of spinal alignment. This pose is excellent for breaking up long periods of sitting and can be practiced at a desk or on a yoga mat for full-body rejuvenation.
Step-by-Step Instructions
- 1
Sit tall with grounded sitting bones
- 2
Inhale and reach both arms overhead
- 3
Interlace fingers and flip palms up
- 4
Press palms toward ceiling actively
- 5
Lengthen through both sides of waist
- 6
Breathe deeply and hold
Alignment Cues
- Reach arms straight up alongside ears
- Keep shoulders relaxed away from ears
- Lengthen through fingertips
- Ground through sitting bones
Benefits
- Lengthens entire spine
- Opens shoulders and chest
- Stretches intercostal muscles
- Improves breathing capacity
- Energizes body and mind
- Breaks up sedentary patterns
Modifications
- Lower arms slightly
Variations
- Dynamic arm flow
Cautions & Contraindications
Cautions
- Avoid over-arching
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
spineSecondary Focus
arms
Suggested Hold
30 seconds
Tags
seatedstretchenergy
Equipment
yoga mat
