Touching your shoulder with your hands is a position used in an advanced yoga practice in poses such as reverse prayer position. It requires flexibility through the shoulders as well as the chest. To develop the capability to do reverse prayer, work on stretching your chest and shoulders. All you need to learn this position is a household towel.
The Bow
The bow requires a comfortable surface for you to rest on. While the bow strengthens your back and arms, it also is an effective way to increase your shoulder flexibility. Be sure to have an empty stomach when performing it. To do the bow, lay face-down. Bend your knees and reach behind your back so that you are holding your ankles. As you breathe in, lift your head and chest toward the ceiling and straighten your legs until you feel a challenging but not uncomfortable stretch. Hold for 10 to 20 seconds and repeat up to three times.
High Shoulder Stretch
To do a high shoulder stretch, grab your towel and straighten you arms. Breathe in and reach your arms up toward the ceiling but still in front of you. Breathe out and bring your arms behind you as far as you can. Breathe in and bring your arms back up, and breathe out as you return to your starting position. Repeat five times, keeping the movement in time with your breathing. During the last movement, hold the stretch behind you for 10 to 15 seconds, breathing throughout the held stretch.
Side Shoulder Stretch
Keeping your towel in your hands, lift it up over your head with your arms straight. Create tension in the towel by pulling both ends away from each other. Keeping this tension, rotate the towel so that your right arm is right by your right ear and your left arm is extended out and slightly behind you. Inhale while still in this position, reaching further up with your right hand and further out with your left. Hold for several breaths, and repeat on the other side.
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