Choose the three honest poses
Eagle arms across the chest, a thread-the-needle on the floor, and hands-on-doorway chest opening cover the shoulder’s whole complaint. Each held for six slow breaths, each repeated twice, totals under ten minutes.
Warmth first: do them after the walk or the shower, when the tissues have stopped defending themselves. Cold stretching argues; warm stretching converses.
Finish with weight, not effort
End with the arms hanging in a standing forward fold, letting gravity do the traction no hands should attempt on themselves. Two breaths, knees soft, head heavy.
This sequence is the evening yoga in miniature, designed for the days the full practice will not happen, which honesty requires us to plan for.
Published by the Alvisera journal.