Yoga, we often do open shoulder exercises, appropriate open shoulder movement, can help us flexible dredge the shoulder, keep the health of the shoulder, do more need shoulder flexibility yoga posture
.
But if you only do open shoulder exercises without strengthening exercises, the shoulder will become unstable and lose health due to the lack of strength for a long time
.
At the same time, it is difficult to do the postures that need shoulder strength, especially the support and inverted three-dimensional postures
.
Therefore, yoga, open shoulder practice is very important, and strengthen the shoulder practice should not be ignored, both flexible and powerful shoulder, is really healthy shoulder, at the same time, also can really get more posture
.
So, today I’d like to share one set of open shoulder movements and one set of actions to strengthen the strength of the shoulder
.
Remember to practice both sets of exercises frequently! A set of Yoga actions to improve the flexibility of the shoulder 1: two yoga bricks, as shown in the figure, lying on the back of the Yoga brick, feet naturally separated, yoga brick in the underwear belt position and the back of the head, hands side flat or big and small arms 90 degrees, palms up, close your eyes, keep 3-5 minutes action 2: prone, forehead point, hands side flat exhale, the whole body twist to the right, left hand support the body At the front of the body, put a brick under the head, lean back as far as possible, extend the fingertips, keep 5-8 breaths, change the opposite side to practice action 3: King Kong kneels, inhale, stand straight up, cross hands with ten fingers behind the body, palm relative exhale, arm backward upward, away from the hip, shoulders sink, abdomen backward to find the lumbar spine, keep 5-8 breaths, exchange finger cross action 4: Hero sit, put a brick under the hip Inhale, hold hands horizontally, exhale, wrap big and small arms around the left hand above, right hand below, palm up relative to elbow, sit upright, thumb away from nose tip, finger tip up, keep 5-8 breaths, change the opposite side to practice action 5: Hero sit, pad brick under hip, right hand up, bend elbow backward, palm close to back, left hand to right elbow, exhale to help right hand down, untie left hand, backward and downward When you can’t hold the left hand and the right hand, you can use the extension belt to assist you to inhale and extend
.
When you exhale, keep your big arm in the middle for 5-8 breaths
.
Practice on the opposite side
.
6: Hero sit, put a brick under the buttocks to inhale, stand upright, lift your hands horizontally to exhale, put your left hand on the top, hold your hands to each other, close your fingertips to the middle, retract your shoulder blades, put your abdomen back, and relax your shoulders Sink to keep 5-8 breaths, change the opposite side to practice movement 7: four corners kneeling position, thigh vertical to the ground exhale, left hand from below the body through the left shoulder to fall directly below, palm up, right hand straight forward, left face close to the ground inhale extension, exhale deep twist to keep 5-8 breaths, change the opposite side to practice movement 8: kneeling position, toes back hook, thigh vertical to the ground, elbows respectively on the brick, palm phase To exhale, chest down, armpit down, forehead gently, maintain 5-8 breaths, a set of Yoga actions to strengthen the shoulder strength action 1: standing, feet open and hip width exhale, hip flexion, hip back slightly bend knee, trunk forward, hands on both sides of the body, exhale from both sides of the body upward over the top of the head, palms opposite, inhale, transfer palms and backs opposite, hands to two sides of the body Side repeat exercise 10-12 group 2: slant plate preparation, exhale, hip backward and upward, enter downward dog style, inhale, enter slant plate again, repeat exercise 10-12 group 3: mountain standing, exhale, bend forward, hands forward “walk to” slant plate, then walk back slowly, repeat exercise 10-12 group 4: slant plate, feet slowly move forward close to hands and arms, then walk back slowly Walk back slowly and repeat group 10-12 5: inclined plate, touch the left shoulder with the right hand, touch the right shoulder with the left hand, repeat group 10-12 6: sit on the cushion surface, bend your knees, support your hands at the back of your body, slightly lift your hips, exhale upward, bend your elbows down, inhale, and repeat group 10-12 7: lie prone on the cushion surface, put your hands on both sides of your body, hold your fist and thumb Up, exhale, lift arms, inhale upward, restore, repeat group 10-12 action 8: prone, hands on both sides of the body, inhale, turn the shoulder back to open the chest, exhale, lift the head, open the chest, and legs up at the same time, repeat group 10-12, click the video number below to watch more dry goods, remember to praise + pay attention! Teacher wechat, long press the following figure to identify the QR code, you can add a point in the lower left corner to select yoga supplies.
.
