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This yoga routine targets forearm, tricep, and lower back tension common among sailors through a series of floor and standing stretches. The practice begins in a kneeling position with toes tucked, transitioning into a child’s pose variation with palms joined behind the neck to stretch the triceps and shoulder blades. The sequence incorporates Garudasana, or eagle arms, to release the shoulder girdle by crossing the forearms and elevating the elbows to shoulder height. Standing postures include a forward fold with feet at hip distance, where the practitioner holds opposite elbows to release the sacrum and lower back. The routine concludes with a spinal twist, placing one palm on the floor below the heart while the other rests on the sacrum, alternating sides to engage the thighs and feet. These movements aim to alleviate physical strain by focusing on deep, rhythmic breathing and grounding the body.

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