Lateral Shoulder Quadruped Wrist & Rock

Setup

• Begin on a yoga mat in a quadruped position (all fours).

• Place both palms flat on the floor directly under your shoulders.

• Crucial: Position your hands so that your fingers are pointing backwards, towards your knees.

Movement

• From this starting position, slowly and gently rock your hips backward toward your heels.

• Keep your palms firmly against the floor throughout the entire movement.

• Go only as far as you feel a comfortable stretch in the forearms and wrists.

• Hold the stretch momentarily, then rock forward back to the starting position.

• Continue this rocking motion rhythmically for the duration of the set.