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Nine to five yoga

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Cowface

Done sitting or standing, this is great for stiff shoulders and necks.

1. Sit on the edge of your chair, feet parallel, flat on the floor and about a foot apart. Lift out of sitting bones. Feel as though you are trying to press the small of your back against the wall behind you; your shoulders are relaxed and down, the back of your neck long. (Imagine you are pressing the back of your neck against the wall behind you. Your chin will drop a fraction and the crown of your head will be the tallest point of your body).
2. Take your left hand behind your back, palms outwards. Encourage it as high up between your shoulder blades as you can (use your other arm to help it up). Keep your left shoulder back and down.
3. Breathe in and raise your right hand up to the ceiling. Then relax all of your right side on the out breath.

4. Breathe in and begin to stretch through the right side of your waist, your armpit, elbow, wrist, fingers. Stretch towards the ceiling.
5. Breathe out and drop your right hand down behind you to clasp hold of the waiting left fingers. Keep shoulders and elbows back.

6. Hold for two breaths, unclasp hands and repeat on the opposite side.
Tip: If you find that you cannot reach, hold a tie or belt or scarf in the top hand and let it hang down so that the lower hand can catch hold of it. Try moving hands closer together using it and you should improve the looseness of your shoulders.

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Created: 29/07/2004  Updated: 07/12/2004
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