Arm & Shoulder Circulation

Arm & Shoulder Circulation is a gentle mobility exercise that increases blood flow, releases tension, and warms up the shoulders, arms, and upper back. It is often used as a preparatory or recovery movement in yoga to improve joint flexibility and circulation.

Description & Steps:

1. Starting Position:
   1. Stand or sit tall with spine straight, shoulders relaxed
   1. Arms relaxed by the sides
2. Hand Placement for Rotation:
   1. Place your palms lightly on your shoulders (fingers pointing forward)
   1. Elbows point outward to the sides, forming a “goalpost” shape
3. Forward Circulation (Shoulder Rolls):
   1. Inhale and lift elbows up toward the ceiling
   1. Move elbows forward in a circular motion, making a full circle
   1. Continue for 6–8 rounds.
4. Backward Circulation (Reverse Shoulder Rolls):
   1. Inhale and lift elbows up again
   1. Move elbows backward in a circular motion, completing a smooth rotation
   1. Repeat 6–8 rounds
5. Arm Extension Variation:
   1. After rotations with palms on shoulders, extend arms straight out to the sides
   1. Perform small circular motions forward and backward to increase shoulder mobility
6. Breathing:
   1. Coordinate each rotation with deep, smooth breaths
   1. Inhale as you lift, exhale as you complete the circle

Benefits:

• Improves shoulder, upper back, and arm mobility
• Increases blood circulation to upper limbs and neck
• Relieves tension, stiffness, and fatigue in shoulders and upper back

Contraindications:

• Shoulder dislocation or recent shoulder surgery
• Severe neck or upper back injury
• Acute inflammation in arms, wrists, or shoulders