seal

Benefits:
  • Increases mobility in the shoulders and spine
  • Opens through the front of the body

Cues
  • From sphinx pose
  • Bring your elbows an inch or two in front of the shoulders and turn your forearms to a 45° angle
  • On an exhale press into the ground with the hands and begin to bring the arms towards straight
Common Errors:
  • The shoulders are lifted towards the ears
  • The elbows are locked
  • Pelvis comes off of the ground
Modifications:
  • ​You can use a block to place your hands on
  • You can place your elevated foot on a wall
Cautions:
  • Injuries to the:
    • Feet
    • Ankles
    • Knees
    • Hips
    • Low back
  • Dizzy or light headedness
  • High blood pressure
Alternative Poses:

Anatomy

Lengthening:
  • Posas
  • Iliacus
  • Core
  • Pectorals
  • Deltoids (anterior)
Strengthening: