Postures for Healthy, Stress-Free Living Opening the Chest and Heart -- By Thomas Claire The following yoga posture is an especially powerful one for men to incorporate into their self-care practices. It is one among many poses in my new book, Yoga for Men: Postures for Healthy, Stress-Free Living (Career Press/New Page Books, 2004). Yoga for Men contains the information and tools to help men manage stress and relieve the aches and pains caused by physical exertion and age. While the following yoga stretch is great for men, women may also find it beneficial! As with any physical activity, individuals with any specific physical concerns or complaints should check with their primary healthcare provider before undertaking any exercise program. Uttanasana: Standing Forward Bend with Arms Raised Overhead and Behind Many men are so busy working and competing in the day-to-day world that they don’t take the time to care for themselves. Standing Forward Bend with Raised Arms can help you to nurture yourself by centering, expanding your chest area, opening your shoulders, and practicing from your heart. Today’s man often spends a great deal of time bending forward with arms stretched in front while working at a desk, typing at the computer, or sitting behind the steering wheel of a car. This can lead to a rounding forward in the chest area. Men who work out a lot trying to develop strong pectoral muscles may actually contribute even further to this rounding tendency. Because many men can benefit from an opening of the chest, and heart, area, an especially good stretching posture to incorporate into your wellness routine is a Standing Forward Bend with Raised Arms. Follow the directions below and try it out for yourself. Assume an erect standing position, your feet parallel and hip-width apart. Keeping your arms straight, move them back behind you. Bring your palms together and interlace your fingers behind your back. Inhale as you arch your chest and the front of your pelvic basin forward, letting your neck roll gently backward so that your nose tilts toward the ceiling. (If you experience any neck problems, be careful not to arch your neck back too far.) Keep your arms as straight as possible, and, if you can, your palms pressed against one another throughout the remainder of the exercise. If this is too difficult for you, then simply interlock your fingers together without palms touching. Exhale as you bend forward from the hips allowing your upper body and head to lower toward the floor. As you lower your upper body, press your arms and hands out in back from you and away from your body, keeping your arms as straight as possible.

Standing Forward Bend with Raised Arms Model: Mark Donato Photographer: Thomas Amador About the Author These postures are adapted from Thomas Claire’s most recent book, Yoga for Men: Postures for Healthy, Stress-Free Living (Career Press/New Page Books, 2004). Thomas Claire is considered one of the country's foremost experts on bodywork, yoga, and stress reduction. In addition to Yoga for Men, he is the author of the critically acclaimed guide, Bodywork: What Type of Massage to Get – and How to Make the Most of It (William Morrow, 1995), that has come be considered the “bible” in the field. Thomas facilitates classes and workshops for individuals, organizations, and corporations, as well as individually tailored personal development and stress reduction programs throughout the United States and Europe. Thomas Claire may be contacted at thomasclaire@aol.com or visit his website www.thomasclaire.com. You may also like... Yoga For Men A comprehensive introduction to yoga geared to men of all ages and backgrounds. Buddha Necklace for Men with Sandalwood & Pearl The Ultimate Yoga Practice Kit This kit contains everything you need to begin or advance your practice with a gentle instructional tape ideal for reducing stress. Contact Us Policies Articles About Our Gifts Customer Feedback About Our Jewelry

Rotating your arms from the shoulders, press your hands as far in back of you as you can, then up toward the ceiling, and, if possible, out over your back so that they are pointing in front and away from your body. The model pictured above is experienced and accomplished in this pose. Work within your own limit of comfort when performing this yoga stretch. With practice, your execution of the pose will most likely become even fuller. Bear in mind when beginning your practice that yoga is about progress, and not necessarily absolute perfection. Breathe several full, deep rhythmic breaths in your fullest position of Standing Forward Bend with Raised Arms. Feel your heart center opening and expanding as your chest, shoulders, and even armpits expand and widen. To come out of this pose, inhale as you slowly raise your upper body back to a full standing position while releasing your arms down along the sides of your body. Come back to a comfortable, erect standing position. Take several deep breaths as you take the time to be aware of how you feel. In particular, bring your awareness to your heart and chest area. In Sanskrit, this posture is referred to as uttanasana, or “intense stretch.” How do you feel after this intense heart-opening stretch? Do you feel more open and expanded? Does your breathing feel different? Do you feel different? Do you perhaps feel more open to life’s possibilities? This is a simple yet powerful yoga pose that you can incorporate into your daily life at work or at home. Take a few minutes every now and then throughout the day to open your heart and stretch out your chest with this powerful yogic forward bend. If you’re new to yoga, bear in mind that yoga can be fun. It’s not about competition. Work within your own edge of comfort: Yoga can be challenging, but it is not meant to be stressful.

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