Seated W Pose
Improve posture & flexibility with the Seated W Pose! Stretch your chest, shoulders and back in this simple seated exercise.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Positioning:
Sit on the floor with your legs crossed. You can use a yoga mat for comfort if desired.
Keep your back straight and your core engaged.
Hand Position:
Bend your elbows at a 90-degree angle, with your arms lifted to shoulder height.
Your palms should face forward, creating a "W" shape with your arms.
Adjusting Your Position:
Ensure your shoulders are relaxed and away from your ears.
Keep your gaze straight ahead and maintain a neutral neck position.
Movement:
Inhale deeply, expanding your chest and opening your arms slightly to engage your upper back.
Hold the position for a few breaths. Focus on deepening your breath and feeling the stretch in your arms and shoulders.
Repetition:
After holding for 15-30 seconds, slowly lower your arms back to the starting position.
Repeat this pose 3-5 times, ensuring that each time you maintain proper alignment and breathing.
Finishing:
To come out of the pose, gently lower your arms and shift your legs to a comfortable seated position.
Take a moment to relax and notice how your body feels.