Upper-Back & Chest Mobility

Start on your hands and knees in a tabletop position. Place your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press evenly into the mat. Begin with your spine in a neutral, flat position.

1. Inhale — drop your belly toward the floor, lift your chest and tailbone toward the ceiling, and let your gaze travel forward and slightly up. This is cow.
2. Exhale — round your spine toward the ceiling, tuck your chin toward your chest, and draw your tailbone down. This is cat. Flow between the two with the rhythm of your breath.

• Let the breath lead the shape; one full inhale per cow, one full exhale per cat.
• Press the mat away from you on both halves so your shoulders stay supported.
• Keep your wrists and knees stationary — the movement lives in the spine and ribs, not the arms.

Start on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips. Spread your fingers wide and press evenly into the mat. Keep your spine long and neutral to begin.

1. Inhale — reach your right arm up toward the ceiling, opening your chest to the right.
2. Exhale — thread your right arm underneath your left, sliding it along the floor palm-up until your right shoulder and the side of your head rest on the mat. Hold for the prescribed duration, breathing steadily.
3. Inhale to unwind and press back up to tabletop, then repeat on the other side.

• Keep your hips stacked over your knees so the movement stays in your upper back.
• Let the weight of your head settle onto the mat rather than pressing into it.
• Press through your top hand to keep length across both shoulders.

Lie face down on the mat with your legs extended straight behind you and the tops of your feet resting on the floor. Place your forearms on the mat with your elbows directly under your shoulders and your palms flat, fingers pointing forward.

1. Inhale — press your forearms and the tops of your feet into the mat, drawing your chest gently forward and up.
2. Lengthen through the crown of your head and let your shoulders draw down, away from your ears.
3. Exhale — soften your glutes and let your lower body stay heavy on the mat as you settle into the shape.
4. Breathe steadily here, letting each inhale add a little length through the front of your body. To release, lower your chest slowly back to the mat.

• Keep your elbows under your shoulders so the weight stays supported.
• Draw your shoulder blades down your back to keep your neck long.
• Let the lift come from your upper back rather than pushing hard through your arms.

Stand in an open doorway with your feet in a short split stance, one foot slightly forward. Bend your right elbow to about 90 degrees and rest your forearm flat against the door frame, with the elbow at roughly shoulder height.

1. Inhale — lengthen through your spine and settle your right shoulder down, away from your ear.
2. Exhale — gently shift your weight onto your front foot, letting your chest turn away from the frame until you feel a stretch across the front of your right shoulder and chest. Hold for the prescribed duration, breathing steadily.
3. Release and switch sides.

• Keep your forearm flat against the frame and your shoulder settled down, not shrugged up.
• Turn your chest away gently — a small rotation is enough to open the front of the shoulder.
• Raise or lower your elbow on the frame to shift where you feel the stretch.

Lie on your back with your legs straight along the floor. Extend your arms out to the sides at shoulder height with your palms facing up. Bend your right knee and hug it gently toward your chest.

1. Inhale — keep your left leg long along the floor and your shoulders pressed down into the mat.
2. Exhale — guide your right knee across your body toward the left side of the floor. Turn your head to look toward your right hand. Hold for the prescribed duration, breathing steadily.
3. To switch sides, inhale and return the knee to center, then repeat with the left leg.

• Both shoulders stay rooted to the floor. Don't lift the shoulder of the twisted side to chase the knee down.
• The crossed knee doesn't need to touch the floor — let it land wherever your body lets it.
• Breathe into the side of your ribcage that lifts; the breath opens the twist more than effort does.

Start in a tabletop position on your hands and knees. Bring your big toes together and let your knees fall wider than your hips.

1. Exhale — sink your hips back toward your heels, lowering your torso between your thighs.
2. Walk your hands forward and rest your forehead on the floor or on stacked fists. Hold for the prescribed duration, breathing steadily.
3. To exit, inhale and walk your hands back toward your knees.

• Let your hips travel toward your heels. If they don't reach, place a folded blanket between your hips and heels for support.
• Keep your arms either active or relaxed by your sides — either works. Pick what feels better today.
• Breathe into your back; feel the ribs widen on each inhale.