Shoulder Pressure Pose

1. Sit on the floor.  

2 Starting with the legs two feet apart, one foot on the floor, the other leg kneeling, slide arms behind the bent knees, palms on the floor, fingers facing forward. The palms are behind and further apart than the feet.  

3. Take a few slow, even breaths.

4. Bring your weight backward onto the arms, resting the backs of the thighs on the arms behind the shoulders.  

5. Raise your thighs and pelvis by straightening the elbows somewhat.

6. Breathe calmly for 10-20 seconds, then transfer enough weight onto the shoulders that first the heels, then the toes can be raised off the floor.

7. Straighten the arms as much as possible, interlock the ankles, straighten the spine and lift the head. 

8. Relax the head and neck, and breathe evenly for 10-20 seconds.

9. Then release the legs one at a time, reverse the ankles for another 10 second.

10. Reverse the movement sequence to return to sitting on the floor.