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During yoga practice, we all know that shoulder opening is very important for the deepening of asana and is also very beneficial to the health of shoulder and neck! But many Jia people don’t know how to choose shoulder opening exercises, and they don’t know that those movements can help open the shoulder and chest! Today, I share 14 most commonly used shoulder opening movements by yoga teachers, which are suitable for Yoga people at any basic level.
Let’s try it together: 1.
Lie on your back, place the horizontal Yoga brick on the thoracic vertebra, and place the other yoga brick vertically on the back of your head.
Hold your elbows together, and relax your shoulders at the back of your head.
2-4.
Kneel for 1-2 minutes.
Exhale on the vertical cushion of your thighs, bend forward, and point your forehead to let your chin or chest find the cushion, and extend your arms forward, Hold for 60 seconds.
Pass the right arm through the left armpit for 1-2 seconds.
On the other side, bend the elbow with the help of yoga bricks on the basis of action 3.
Close both hands together and stay for 1-2 minutes.
5.
Kneeling position preparation, grasp the stretching belt with both hands to inhale, extend the spine, relax the shoulders and exhale, straighten the arm upward, stretch the stretching belt with both hands to both ends to keep moving back and forth for 10-15 times.
6.
Stand with both feet the same width as the hip, stretch the hands backward, and exhale with ten fingers, Bend forward downward, slightly bend both knees and arms backward and upward as far as possible, and keep the palms relative for 10-12 breathing movements.
7.
Sit up, stretch both knees and arms backward, and keep the fingers facing the rear.
Open both arms the same width as the shoulders, keep the position of both hands still, lift the hips forward and close to the feet, and be careful not to shrug the shoulders to maintain 10-12 breathing movements.
8.
Kneel down, sit the hips on the heels, hold both hands flat, exhale, and keep the left arm on the top, Wrap your arms around each other to exhale, keep your forearms vertical on the cushion surface for 10-12 breaths, and move to the other side.
9.
Kneel down, hold your forearms flat to exhale, rotate your right hand inward and bend your forearms downward, place your hand in the middle of your back spine to inhale, extend your left arm upward, rotate your forearms outward, bend your forearms, pull your hands together to maintain 10-12 breaths.
Move to the other side.
10.
Enter downward dog pose, and maintain 5-8 breaths.
11.
Exit from downward dog pose, Enter the dolphin style of bending elbows, bending elbows with both hands, placing forearms on the ground, extending the spine and staying for 10-12 breathing movements.
12.
Lie on your stomach, put your hands on both sides of the body, inhale, prepare, exhale, lift your legs and arms back, extend your arms to hold each other, and keep 10-12 breathing movements.
13.
Lie on your back, lift your left arm sideways, place your palm on the ground, and push your right hand on the ground.
Turn your body to the left, put your side face on the ground, put your right foot on the outside of your left leg, put your right hand on your back, and keep your right shoulder outstretched for 1-, Move on the other side 14.
Lie on your stomach with your right arm on the top, extend your forehead to the opposite side with your hands crossed, and lay flat on the Yoga brick.
After staying for 1-2 minutes, move on the other side 14.
Lie on your back, put your hands on both sides of the body to exhale, lift your legs up and fall your feet back on the mat, and extend your hips to the spine, in a straight line, for 10-12 breaths..
