Yoga for Quilters - Page 4 Sit forward on your chair and lengthen your spine (photo 1). Place right arm behind your back with the palm facing outward (photo 2). If you have good awareness with your arm resting along the waist that is fine. If you can, move the hand up as high as you can, trying to get it between the shoulder blades. With the left hand massage the right shoulder, gently pushing it to the side and back (photo 3). Repeat on other side. Then, take left hand and raise it over your head and down the back—as if you are patting yourself on the back between your shoulders (photo 1). With the left upper arm close to your ear, and the elbow pointing toward the ceiling, grasp the raised elbow with your right hand, gently pulling the elbow toward the wall behind you (photo 2). Repeat on other side. And, remember to breathe! Nancy Ferguson, RYT, is a certified yoga teacher and is registered with Yoga Alliance, a national organization upholding standards for teaching yoga and supporting yoga teachers. She lives in Estes Park, Colorado.