This series of shoulder stretches—great for swimmers and anyone with a tight upper body—includes optional leg positions to get your whole body looser. We begin with a shoulder strap sequence, for which you’ll need a yoga strap or a substitute—try a dog leash, a belt, or a necktie. Next we bring the arms to eagle pose and cow-face pose stretches, then we finish with a yoga mudra series for the chest and neck.

Music for the episode is “Nana,” by Tilopa, from the album Pictures of Silence. It’s available at Magnatune.com.

Thanks to Ruffin for requesting shoulder stretches, and thanks to Linda for inspiring me to get the episode finished. I welcome your feedback: yogasage at mac dot com.