Gomukhasana Arms Video

Transcript

hi I'm Sarah with custom Pilates and yoga thank you for joining me today I decided for today's topic I want to talk about the arms in gomukhasana I've been doing some continuing education and I just came across something they're really sort of opened my eyes now for gomukhasana arms you might remember one arm comes back when I'm comes up we try to touch the fingertips behind the back now if you have tight shoulders like I do this isn't always a reality in fact I think maybe only once in my life has that been a reality for me but I just read this tip about how to really get your shoulders to open up for gomukhasana so let's go ahead let's give it a try and I'll go up ones facing you and then I'll turn around now I've got a block because if you want to practice your gomukhasana legs with this then we can go ahead block is sometimes really helpful if you've got tight hips okay so let's bring the right leg forward left leg deeply scissors slide the right leg back and then take your block and come on in sit back now get yourself up nice and tall I have my right leg on top because my right leg is on top my right arm goes on the bottom okay so go ahead whichever leg is on top for you bring that arm up behind your back now don't reach super far yet just bring it behind your back whatever arm is on the bottom has to internally rotate so I take my now and I'm going to kind of just rub across the front of my shoulder I'm encouraging this internal rotation which I'll love my body does that really super well it doesn't normally do it on command and as I do that I can feel how I can really like wiggle my back room up okay I think that's about as far as I can go now my top arm comes up and just like usual my fingertips don't reach yet but that's okay doesn't mean they won't just means they don't today hold here and breathe and release the top arm release the bottom arm very carefully let it take its time to slide on out I like to give it a little shake and we'll switch sides so to come out of your gomukhasana legs just shift forward and we'll go the other way left leg comes up right leg deeply scissors and grab your block if you'd like it okay now come up nice and tall so for this side I have my left leg on top I'm gonna reach my left arm behind me and again I'm not really trying to go anywhere with it just reaching now I'm gonna pet my shoulder and I just encouraged those muscles to allow the shoulder to internally rotate in the socket as I do I can kind of baby step my fingers of my back okay I feel like I've gone as far as I can right hand comes up fingertips try to meet and release the top and release the bottom arm now I'm gonna do it again I'm gonna spin around though so you can see my back but for this time since we're not really focusing on the legs for good Mukasa I'm just gonna do the arms no block no fancy legs or anything so I'm just sitting here in Tsukasa I'm gonna take my right arm I'm gonna reach it up behind me and I'm gonna start helping my shoulder to internally rotate as I can as I do that I can feel a looseness and I can allow my hand to commit each its way up my back now left hand comes up and this I think is my tighter side that's what it feels like at least couple breaths here and release the top arm release the bottom arm good now we'll do the other side left arm comes up behind the back and you can take that right hand start petting that left shoulder to encourage the internal rotation and then my right arm comes up and release the top arm release I hope that you have liked this video if you have please give it a thumbs up and to my youtube channel when you you get notifications when I release my videos every Monday Wednesday and Friday and two o'clock you can also find me at my website wwlp.com or on Facebook and Pinterest thank you