Dharana 72 of 112 · verse 79

The Space Under Raised Arms

Arch the arms over the head and let attention rest in the opened space beneath them.

00:00Ready

6 minutes. Seated, arms curved overhead.

Beginner6 min

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Before you try this

Lower the arms if the shoulders or neck complain. Skip if you have a shoulder injury.

The practice

Sit comfortably and curve both arms up and over the head, making an arch, hands loose. Now take attention off the arms entirely and put it into the space that has opened under them, at the armpits and along the sides. Rest there. The verse says great peace comes.

What it works on

Another instance of the text’s favourite move — build a shape, then attend to the space the shape creates rather than to the shape. Here the shape is made of your own body, which makes the opened space unusually easy to feel.

Notes

  • Lower the arms as soon as the shoulders tire; the attention can stay in the space afterwards.

Practise gently

Shoonyaka offers educational and contemplative material, not medical, psychological or religious authority. Nothing here diagnoses or treats any condition. Stop any practice that leaves you dizzy, frightened or unwell, and treat a strong reaction as a reason to rest rather than to push on.