reclined bound angle with cactus arms

Benefits:
  • Increases shoulder and hip mobility
  • Opens gently through the chest and shoulders and the inner thighs
Cues:
  • Start lying flat on your back
  • Keeping your feet on the ground bring the soles of your feet together and your knees out wide
  • Bring your arms into cactus (90° at the elbows and shoulders)
  • Allow the arms to come onto the ground or towards the ground
Common Errors:
  • The elbows and shoulders are not at a 90° angle
Modifications:
  • You can place blocks under the knees to provide support
  • You can place a blanket under the arms
Cautions:
  • Hip pain
  • Shoulder pain
  • Back pain
Alternative Poses:

Anatomy

Lengthening:
Strengthening: