Seated W Pose

1. Positioning:
- Sit on the floor with your legs crossed. You can use a yoga mat for comfort if desired.
- Keep your back straight and your core engaged.

2. Hand Position:
- Bend your elbows at a 90-degree angle, with your arms lifted to shoulder height.
- Your palms should face forward, creating a "W" shape with your arms.

3. Adjusting Your Position:
- Ensure your shoulders are relaxed and away from your ears.
- Keep your gaze straight ahead and maintain a neutral neck position.

4. Movement:
- Inhale deeply, expanding your chest and opening your arms slightly to engage your upper back.
- Hold the position for a few breaths. Focus on deepening your breath and feeling the stretch in your arms and shoulders.

5. Repetition:
- After holding for 15-30 seconds, slowly lower your arms back to the starting position.
- Repeat this pose 3-5 times, ensuring that each time you maintain proper alignment and breathing.

6. Finishing:
- To come out of the pose, gently lower your arms and shift your legs to a comfortable seated position.
- Take a moment to relax and notice how your body feels.