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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

Before You Begin

SIT Start with a 5-minute seated meditation focusing on your breath.

CHANTChant Om three times, focusing on the belly, chest, and third eye, respectively.

BREATHEDo three rounds of Viloma pPranayama I: Inhale in three parts, pausing at the belly, chest, and third eye. Pause for one count as you hold the breath, then exhale.

MOVETake five rounds of Sun Salutation A and three rounds of Sun Salutation B. Do standing poses like Trikonasana (Triangle Pose), Parsvakonasana (Side Angle Pose), and Prasarita Padottanasana (Wide-Legged Standing Forward Bend).

1. Adho Mukha Svanasana (Downward-Facing Dog) In Downward-Facing Dog set your hands shoulder-width apart, aligning the hands so that the middle fingers are straight and parallel to each other. Press down on the root of the forefinger, thumb, and inner heel of each hand. Move the weight of the pose back into your legs while contracting the quadriceps and pressing the heels more back than down. Focus your gaze at a spot between your shins and feel simultaneously grounded and light.

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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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