Today, I’d like to share 9 variants of yoga, which can effectively open the shoulders, strengthen the lower trapezius and rhomboid muscles of the upper back, as well as the anterior saw muscle, stabilize the shoulder blades, and beautify the back.
Let’s try it together: 1 lie on your stomach, inhale with your hands on both sides of your ribs, extend your spine, exhale to the top of your head, close the core, push your hands on the ground, lead your chest to inhale forward and upward, restore, Repeat the exercise for 8-10 times, inhale again, extend the spine, exhale, close the abdomen, lead the chest forward and upward, straighten the arms, lift the abdomen off the ground, repeat the exercise for 8-10 times, 2 lie on your stomach, put your hands on both sides of the body to exhale, lead the chest forward and upward, relax and inhale at the back of the neck, stretch your hands forward and exhale, clip your arms back, inhale relative to your palms, restore, repeat the exercise for 8-10 times, 3 kneel and stand, Your arms are vertically padded, your heels are close to your hips, your torso and thighs exhale in a straight line, close the core, bend your elbows into the four columns, inhale, restore, and then restore the kneeling position after going down twice in a row.
Repeat 5-8 groups.
Start with 4 downward dog pose, hold your hands and five fingers into dolphin pose, exhale, close the core, bend your left knee forward to find your chest, alternate left and right, and repeat 5 inclined plank in 5-8 groups to exhale, Close the core body, keep the center of gravity slightly forward, stay for 3 seconds, restore the inclined plate, repeat the practice for 5-8 groups, 6-7 with the left foot in front, prepare to exhale in the high bow step, close the core and lower the elbow to each other, inhale, open the elbow to both sides, close the shoulder blades, relax the shoulders, repeat the practice for 8-10 times, inhale again, lift both hands up over the head, exhale, close the core, bend the elbow, clamp the chest downward and unfold, Repeat 8-10 times, repeat the above exercises, change the other side, 8 high bow step from the left, lift the right leg backward and upward, directly enter the Warrior 3 breathing, straighten the hands forward, exhale the right leg forcefully backward, retract the core, bend the elbow backward, inhale, clamp the elbow forward and inward, exhale, open and restore to maintain stability, repeat 8-10 times, 9 sit on the cushion surface, bend the knees, push the ground with both hands and feet, Enter the counter table exhalation, close the core, lift the hip and inhale upward, bend the elbow backward, keep the hip down, relax the neck, repeat the practice for 8-10 times ▼ teacher wechat ▼ ▼ recommend good lessons and good things in the near future, and enter the selection of yoga products in the lower left corner..