Eagle Arms Chin Into Chest

Category

Yoga

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Rhomboids, Trapezius

Secondary muscles

Posterior Deltoids

How to do it

1. Sit or stand tall with the spine long.
2. Extend both arms forward, then cross the right arm over the left at the elbows.
3. Bend the elbows and wrap the forearms, bringing the palms to touch — or backs of hands if shoulders are tight.
4. Lift the elbows to shoulder height and pull the hands away from the face.
5. Drop the chin toward the chest to deepen the stretch across the upper back.
6. Hold, then switch the arm position.

Form tips

• Lift the elbows actively — the higher they are, the deeper the upper back stretch.
• Pull the shoulder blades wide apart; let the upper back round.
• Keep the shoulders down and away from the ears.
• Breathe into the space between the shoulder blades.