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Strong Armed

Soothe repetitive stress with a sequence that eases tension in the arms, shoulders, and wrists.

By Nora Isaacs, Sequence by Daren Friesen

10. Sukhasana (Easy Pose) Roll up into a seated cross-legged position. Cross one wrist over the other, hands pointing down, then interlace the -fingers. Take a deep breath and roll the hands in toward you, then up and away from your torso, as you try to straighten your arms. Keep your shoulders down, away from your ears. Go as deep as you can without straining the arms or the breath. Release, switch the grip, then repeat.

After You Finish

INVERT Do Sarvangasana (Shoulderstand), Halasana (Plow Pose), and Matsyasana Matsyasana (Fish Pose).

BREATHE Do three rounds of Viloma Pranayama II: Exhale in three parts, pausing at the third eye, chest, and belly. Pause for one count. Inhale.

REST Take Savasana (Corpse Pose) for 10 minutes.

MEDITATE Sit cross-legged and take Jnana Mudra (Wisdom Seal): Touch your first finger, representing the soul, to the thumb, representing the Divine. Meditate on the light of your inner essence.

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Reader Comments


This is a great workout for pain in the arms and shoulders. I am a piano tuner and this particular set of ahsanas is the best I've found! Please produce it as a therapeutic DVD! Any chance of that?

Thanks to all who contributed.


I live near Asheville NC and go to the BLack Mountain Yoga Center. The owners, Brad and Martia Rachman, are yoga therapists. I've been working with Brad on several "old injury" issues around sciatica, hip flexors, upper arm and shoulder and adrenal glands. In just a few weeks, I've had immense relief. In addition to hands on therapy, Brad has given me a set of poses to do at home specifically geared to releasing these areas. With more muscular flexibility, there is more blood flow to the areas and the nerves improve. (By the way, I have been down this road with MD's and never had improvement.)
I don't really know what yoga therapy is but it combines deep tissue release with accupressure points and probably some other things. You can email or call Brad or Martia at or 828-669-2939 to see if he can give you more information and refer you to someone in your area. I just found an International Assoc of Yoga Therapists online at
I believe there is an answer somewhere for you. Do not believe you have to live with this. Wishing you the best.

Patty Martin

Thank you so much for your input and suggestions and also sharing your own personal experiences and struggles. It sounds like you have found "a way" and I will definitely follow up with your advice!! NAMASTE!

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