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    Bird's Wing
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    Bird's Wing
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    Bird's Wing
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    Benefits: Strengthens back; stretches chest, shoulders
    Helps: Weak back, poor posture, chest tightness



    1. Begin by sitting on your heels in thunderbolt pose (vajrasana) with your fingertips touching the floor.

    2. Bend your elbows and turn your palms to face the ceiling.

    3. Using your shoulder blades and back strength, press your elbows toward each other behind your body.

    4