In today’s society, both men and women, old and young, are troubled by shoulder and neck problems, ranging from round shoulders, humpback and turtle neck to affect personal temperament and threatening their own health.
How to relax the shoulder and neck? Which poses in yoga can relieve the “stiff as stone” shoulder and neck? What should I do if I can’t open my shoulder when doing asana? Is there any efficient shoulder opening method Yoga teachers often encounter similar questions from students, so today I will share with you a simple and effective open-shoulder yoga sequence! This set of sequences can not only safely and efficiently flex the shoulder joint, but also strengthen the stability of the shoulder and relieve the pain of the shoulder during practice.
Learn it quickly: warm up exercises the micro-movements in six directions of the shoulder.
Although the range of motion is very small, it has a significant effect on the people with stiff shoulders.
It can also be practiced anytime and anywhere.
It is suitable for warm-up and practice before the following chest opening sequence.
Sequence exercise 1.
Chair-assisted heroes sit forward and variant kneel on the cushion surface, put yoga chair in front of their body, open their knees slightly larger than their hips, inhale and extend the spine, lift their hands up over their heads, exhale and put their hands forward and down on the back of the chair, put their chin on the chair, keep 3-5 breathing hands clasped at the back of their body, lift them up backward, keep 3-5 breathing back to the hero, and straighten their arms, Exhale forward and down, put your arms under the support of the chair, keep 3-5 breaths, move your right hand to the left side of the chair, open your body to the left, put your left hand on the side of the cushion, keep 3-5 breaths, and change to the other side.
2.
Kneel forward bending and shoulder back extension supported by the chair, kneel on the cushion, open your knees the same width as your hips, inhale with your instep touching the ground, lift your hands up over your head, exhale forward and down, put your big arms on the chair, bend your elbows and palms opposite, Keep 5-8 breaths as the practice goes on, you can clip bricks in your hands and pay attention to the wide opening of your chest, tuck your stomach in and stand on the cushion surface, put the yoga chair on the back of your body and stretch your hands backward, hold the back of the chair with your hands, and keep 5-8 breaths, Remove the extension belt, keep your hands together, keep 5-8 breathing hands and five fingers clasped, reverse the palm upward, and keep 5-8 breathing hands 4.
Kneel up the shoulder arm to practice Vajra kneeling, the left arm on top, and the two arms intertwined with each other If the shoulder is particularly stiff, you can hold the big arm to maintain 5-8 breathing, and change the other side 5.
Kneel up the shoulder cow-faced hand to practice Vajra kneeling, both arms extended upward, bend the right elbow backward and the left hand to assist the right elbow, Help the extension of the right shoulder to keep 5-8 breaths, change the other side to hold the left hand back and the right hand to keep 5-8 breaths as the practice goes on, change the other side 6.
Kneel the shoulder back and open the training diamond to kneel, put both hands on both sides of the body, turn the left hand inward and backward, hold the right big arm from the back of the body to keep 5-8 breaths, change the other side to hold the elbow behind the body to keep 5-8 breaths as the practice goes on, On the other side, Vajra kneels, puts his hands back together, turns his hands up and spreads his arms back, and keeps 5-8 breaths to practice these postures every day to help you stay away from the trouble of shoulder and neck.
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