The outside stretch

This pose strengthens the arms and the shoulder girdle, which consists of the muscles that stabilize the shoulder blades. It also will give you a tremendous stretch along the outside of your ribs, waist and hips. Begin with the kneeling version, and progress to the advanced, straight- leg version as you get stronger and more comfortable performing this move.

1 Start on your hands and knees on a padded level surface. Position your hands directly under the shoulders. Shift your weight onto your right hand and right knee. Roll toward your right side, straightening your left leg. Raise your left arm, reaching your fingertips toward the ceiling. Keep your hips pressed forward directly above your knee.

2 When you’re ready to try the more advanced move, start from the same position, then transfer your body’s weight over your right hand and left foot. Slowly straighten your right knee, placing your right foot behind your left foot. Draw your tailbone toward your heels and strongly extend through the crown of your head. Slowly reach your arm overhead with your upper arm close to your ear. Hold this position and breathe fully for a few seconds. Come out of the pose by lifting your arm back up toward the ceiling, then bend the bottom knee onto the mat. Return to your hands and knees and repeat on the other side.

-- Karen Voight