SupineBeginner
Supine Arm Stretch
Supta Hastasana
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About This Pose
Supine Arm Stretch is a restorative upper body opener performed while lying on the back. By extending the arms in various positions—overhead, out to the sides, or in cactus position—this pose gently stretches the chest, shoulders, and arms without any weight-bearing demand. It's excellent for releasing tension from desk work and preparing for deeper shoulder openers.
Step-by-Step Instructions
- 1
Lie on back
- 2
Extend legs comfortably
- 3
Reach arms overhead
- 4
Rest arms on floor or props
- 5
Relax entire body
- 6
Breathe deeply
Alignment Cues
- Slow deep breathing
- Let ribs soften down
- Relax shoulders completely
- Allow body to be heavy
Benefits
- Opens chest gently
- Releases shoulder tension
- Stretches arms and wrists
- Counteracts desk posture
- Promotes relaxation
- Accessible for all levels
Modifications
- Use bolster under arms
- Bend elbows if needed
Variations
- Arms wide
- With side stretch
Cautions & Contraindications
Cautions
- Keep ribs relaxed
- Avoid arching back excessively
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
chest
Suggested Hold
60 seconds
Tags
supinerestorativeshouldersbeginner
Equipment
yoga mat
