Yoga for Quilters - Page 3 For shoulders and upper back Inhale your arms to a “T.” As you exhale place fingertips on shoulders (photo 1). Begin drawing big circles forward with your elbows (photo 2), trying to touch your elbows together as you bring them to center (photo 3). This will stretch your upper back. Do six or seven forward circles, then reverse, drawing big circles pulling your elbows toward the wall behind you to open the front body. The bigger and slower the circles, the more release and relief. Remember to breathe! More for shoulders and upper back Interlace your hands behind your back, keep elbows bent (photo 1). Squeeze your shoulder blades together and move your shoulders back. Then straighten your elbows, keeping the spine straight up and down—don’t bend forward (photo 2). Hold for at least 20 seconds, breathing full breaths. If you are more limber, sit sideways on the chair and slowly raise your wrists up toward the ceiling in small degrees to deepen the stretch. Again, do not bend forward! Also for shoulders and upper back, inhale as you bring your arms to a “T.” As you exhale cross right elbow over left and hold on to your shoulders with your hands (photo 1). While holding on to shoulders pull them away from each other and move your elbows toward your navel to stretch the upper back and shoulders. Hold for approximately 30 seconds, continuing to gently pull on the shoulders. Then re-cross the arms with left over right and repeat.