This practice is most beneficial when the body is still warm and sweaty. Please work through 5-10 rounds of sun salutations to warm the body for these poses.
Eagle Arms Pose
Come into a seated pose sitting on your heels. If that is bothersome to you knees, just sit in a simple cross legged pose. Cross the right arm under the left and snake the arms up in front of your face. Feel a deep stretch and opening in the upper back and shoulders. Stay here with this pose for 2-3 minutes and repeat on the opposite side.
Deep Hug Pose
Sit down in a cross legged pose and stretch the arms out to either side of your body. Take a deep breath and hug the arms into the body, crossing the right arm over the left. Relax the head and neck by looking down towards the floor. Stay in this posture for 2-3 minutes and repeat on the opposite side.