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Right Angle Pose

Standing forward bend that relieves tension in shoulders and upper back.

Right Angle Pose provides a deep stretch to your shoulders, arms, back and hamstrings. Stretching in this pose can relieve tension in your shoulders and upper back. This pose also helps to strengthen your wrists and legs.
While holding Right Angle Pose, try to picture your hands anchored to the wall. Then gently press your hands into the wall to lengthen your arms and back. You should also focus on keeping your shoulders and upper back wide. You may find it helpful to visualize your shoulders and upper back widening with each breath.
Resting your body weight on your legs in this pose strengthens your legs and reduces the weight your spine needs to support. As a result, your spine should feel light and relaxed. You may find this pose beneficial if you are pregnant, since positioning your body at a 90-degree angle will temporarily take the weight and pressure off your pelvis.
Use caution performing Right Angle Pose if you have shoulder or back problems.
Stand in Mountain Pose facing a wall, with your body approximately one arm's length away from the wall.
Place your hands on the wall at shoulder height, with your fingers spread apart and your middle fingers pointing up.
Slowly walk backward.
Walk your hands down the wall with each step backward.
Bring your body to a 90-degree angle and position your feet hip to shoulder width apart.
(Make sure your back is flat, your legs are straight and your knees are not locked.)
Gently press your hands into the wall as you lengthen through your arms and back.
(Make sure your head, neck and spine are in a straight line.)
Hold the pose for 30 seconds to 1 minute and then return to Mountain Pose.
What should I do if my shoulders and back are rounded in this pose?
You should move your hands up the wall slightly so that your body forms an angle slightly greater than 90 degrees. Make sure you keep your arms and legs straight, but do not lock your elbows or knees.
Can I perform this pose if I have a wrist injury?
You can perform the pose, except you should place your forearms, rather than your hands, on the wall. Then walk backward until your feet are directly under your hips. As you inhale, press your forearms into the wall. As you exhale, drop your shoulders and upper back toward the floor.
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