Why can’t you open your shoulders after practicing yoga for so long? In fact, open the shoulder is not difficult, the key to understand the principle of open the shoulder, so as to open the shoulder scientifically and effectively
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People who know a little about anatomy all know that the shoulder joint, like the hip joint, is a typical ball and socket joint
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It is the most flexible joint in the whole body
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It can do flexion, extension, abduction, adduction, external rotation, internal rotation and circular rotation
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Therefore, in order to have a good effect of shoulder opening, the movement of these six directions should be involved
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Today, yoga people recommend a set of classic all-round open shoulder Yoga sequence
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It’s very simple to stick to it every day Detailed explanation of postures: 1
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Put two yoga bricks as shown in the figure; 2
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Lie on your back and separate your feet naturally; 3
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Place the yoga bricks on the underwear belt and the back of your head; 4
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Raise your hands horizontally or big and small arms 90 ° with palms facing up; 5
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Close your eyes and keep for 3-5 minutes
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Detailed explanation of postures: 1
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Lie prone with your forehead on the ground and raise your hands horizontally; 2
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Exhale and turn your body to the right; 3
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Support your left hand in front of your body and put bricks under your head; 4
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Lean back as far as possible and extend your fingertips; 5
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Keep 5-8 breaths and Practice on the opposite side; detailed explanation of postures: 1
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Kneel, inhale and stand upright; 2
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Clasp your fingers behind your hands with palms opposite; 3 Exhale and lift your arms backward and upward, away from your hips; 4
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Sink your shoulders and look for your lumbar vertebrae backward in your abdomen; 5
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Keep 5-8 breaths and exchange fingers
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Detailed explanation of posture: 1
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Hero sits with a brick under the hip; 2
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Inhale and raise both hands horizontally, exhale and wrap the big and small arms; 3
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Left hand is on the top, right hand is on the bottom, palms are opposite; 4
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Elbow is lifted up, body is upright and sitting high; 5
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Thumb is far away from the tip of nose, fingertips are extended upward; 6
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Hold 5-8 breaths and Practice on the opposite side
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Detailed explanation of posture: 1
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Hero sitting, pad brick under hip; 2
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Right hand lifting, elbow bending backward, palm close to back; 3
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Left hand supporting right elbow, exhale help right hand downward; 4
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Untie left hand, backward downward, palm outward; 5
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Elbow bending, left hand and right hand back clasp; 6
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Stretch band can be used to assist when grasping; 7
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Inhale extension, exhale big arm to middle clip; 8
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Keep 5-8 breaths And Practice on the opposite side
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Detailed explanation of postures: 1
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Hero sits with bricks under the buttocks; 2
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Inhale, stand upright, and raise both hands horizontally; 3
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Exhale, with left hand on top, and both hands embracing each other’s shoulders; 4
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Fingertips close to the middle, and shoulder blades adduction; 5
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Abdomen back, shoulders relax and sink; 6
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Keep 5-8 breaths, and Practice on the opposite side
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Detailed explanation of postures: 1
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Kneel at four corners with thighs perpendicular to the ground; 2
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Exhale and pass the left hand under the body; 3
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Fall the left shoulder directly under the body with palms facing up; 4
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Stretch the right hand forward with the left face close to the ground; 5
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Extend the inhalation and deepen the exhalation; 6
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Keep 5-8 breaths and Practice on the opposite side
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Detailed explanation of postures: 1
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Kneeling position, toes back hook, thighs vertical to the ground; 2
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Elbows on bricks, palms opposite; 3
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Exhale, chest down, armpit down; 4
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Forehead gently, keep 5-8 breaths
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No yoga bricks? Yoga bricks for open shoulder Yoga
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