1. Sit-up in a cross legged position while keeping your back straight. Continue breathing into your nose and out your nose at all times. Take slow, deep and smooth breaths.
2. Place the right elbow behind the head. Follow up by having your left hand reach from the lower back in order to lace the fingers together. Your fingers will meet between the scapulas. Once your fingers are laced together hold. Take slow and deep breathes in order to open up the shoulder. Use your breath to stretch. Do not be forceful.
3. Once the shoulder feels loosened deepen the stretch by forming a fist with the laced fingers. Squeeze the fingers together in order to form a fist with the fingers and then hold. Breathe slowly, deeply and smoothly in order to open up the shoulder further.
4. Then breathe in and then rotate the left shoulder back as you breathe out. Do not rotate the torso when turning the left shoulder back. Continue to breathe in and breathe out as you rotate the left shoulder back. Do not be explosive with your breath or shoulder rotation. When you are ready slowly come out of it as you breathe in. Then be repeat the other side.