Arm Circles
Shoulder MobilityUpper Back MobilityShoulder Flexibility
Benefits
- Improves shoulder flexibility
- Increases range of motion
- Warms up shoulder joints
- Enhances upper body circulation
How to do Arm Circles
- Sit in Seated Mountain Pose
- Extend both arms out to sides at shoulder height
- Palms facing down
- Make small forward circles with both arms
- Gradually increase circle size
- Complete 10 forward circles
- Reverse direction for backward circles
- Complete 10 backward circles
- Keep arms at shoulder height throughout
- Maintain steady, controlled movement
Breathing
- Breathe steadily throughout
- Don't hold breath
- Keep breathing natural and relaxed
Repetitions: 10 circles each direction.
Safety notes
Extending the arms out to the sides and making small, gradual circles to improve shoulder flexibility
Modifications
Make it easier
- Keep circles small throughout
- Lower arms below shoulder height
- Alternate arms instead of both together
- Reduce repetitions to 5 each way
Common mistakes to avoid
- Shrugging shoulders up
- Making circles too large too quickly
- Holding breath
- Locking elbows
Exercises to pair with this one
Arm Circles sits in the centering & mobility part of the practice. These poses work the same areas, so they make a natural next step in the same session — or a gentler alternative on a day when this one feels like too much.
New to seated practice? Start with the 90-day programme overview and read the safety guidelines first. If you have a diagnosed condition or any doubt about whether this pose suits you, check with your healthcare provider before trying it.