How to Do Bound Arms Behind the Back Pose | Paschima Baddha Hastasana (Shoulder Opening Yoga)

Описание: Learn how to safely practice Bound Arms Behind the Back Pose, also known as Paschima Baddha Hastasana. In this short yoga tutorial, I walk you through a gentle shoulder warm-up and two accessible variations to help you open your shoulders and chest without strain.

This pose is a great way to improve shoulder mobility, posture, and upper back flexibility, especially if you spend long hours sitting or working at a desk.

In this video you’ll learn:
• How to warm up the shoulders before binding
• A forearm hold variation for beginners
• Prayer pose behind the back option
• How to protect sensitive wrists and shoulders
• How to lift through the chest while keeping space between the shoulders and ears

This short sequence helps release tension in the shoulders, upper back, and chest while gently improving mobility.

This pose is great for:
✔ Tight shoulders
✔ Upper back stiffness
✔ Improving posture
✔ Preparing for deeper shoulder opening yoga poses

Remember to move slowly, breathe deeply, and always listen to your body.

What is Bound Arms Behind the Back Pose?

Paschima Baddha Hastasana is a yoga shoulder-opening pose where the arms bind behind the back. It helps improve shoulder mobility, open the chest, and release tension in the upper back.

Is this pose beginner friendly?

Yes. Beginners can practice a forearm hold variation or prayer hands behind the back instead of a full bind.

What muscles does this pose stretch?

This pose stretches the shoulders, chest, upper back, and arms while encouraging improved posture.

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💕Hello, I’m Katy. I invite EVERYONE to practice and move with me because movement and wellness matters. I’m a registered yoga teacher with the Yoga Alliance E-RYT500,YACEP, and RPYT. Yoga found me when I needed it the most, and I will be forever grateful. And I am forever grateful we found each other! I am a wife, mother of four, and a pharmacist. I offer thoughtful and safe practices with purpose that focus on listening to your body and your heart. Please join me, whether it is prenatal class, a 10 minute shoulder class, an hour long hatha flow, a short how to video, or a yin class. Let us take care of ourselves and feel better for our present selves and our future selves. Thank you for showing up.

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