Practice yoga, open shoulder practice we are not unfamiliar with, open shoulder, not only is to do advanced and difficult Yoga action foundation, more is the need of human health
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For example: Yoga open shoulder practice, not only can flexible shoulder joint, open chest, improve and prevent shoulder and neck pain and other problems, but also can effectively adjust round shoulder hunchback, head forward, rich bag, breathing, bad posture and other problems
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So, today for beginners, I recommend a simple set of open shoulder Yoga sequence, 9 movements step by step, the feeling of open shoulder is super strong, let’s try it: action 01 lay the yoga bricks horizontally and vertically as shown in the picture, lie on the yoga bricks, lay the bricks horizontally and vertically under the thoracic vertebrae, open the hands to both sides at the back of the head, relax the shoulders, close the eyes, keep 3-5 For a few minutes or more, if the body condition is not bad, Jiaren can place two yoga bricks horizontally, raise both hands up over the top of his head
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02 kneel, sit on the heel, hold both hands back, lift the arm slowly backward and upward, keep 5-8 breaths, and then slowly move upward
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03 kneel on the mat, sit on the Yoga brick, with the left arm on the top and the right arm on the bottom, give yourself a big smile Hold 5-8 breaths, change the other side action 04 kneel on the mat surface, hip sit on the Yoga brick, right arm below, left arm above, two arms intertwined with each other, big arm parallel to the mat surface, keep 5-8 breaths, change the other side action 05 kneel on the mat surface, hip sit on the heel, two arms raised above the top of the head, right arm down, palm in the middle of the spine, left hand holding the right elbow Hold 5-8 breaths, change the other side action 06 kneel on the mat, sit on the Yoga brick with both hands raised horizontally in front, bend the right arm upward and outward, bend the elbow, put the right hand in the middle of the spine, rotate the left arm backward and bend the elbow, put the left hand in the middle of the back spine, hold each other for 5-8 breaths, change the other side action 07 kneel on the mat, open the legs and breathe in the same width as the hip, Extend the spine, exhale, bend down, thigh vertical to the ground, put your elbows on the Yoga brick, bend your elbows, put your hands together, keep your thumbs on the spine for 5-8 breaths
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08 on the basis of action 7, extend your arms forward, point your forehead to the ground, lower your chest to the ground, keep 5-8 breaths, twist your left arm from the front of your body through your upper back to the right, keep 5-8 breaths, and change to the other side Action 09 lie prone on the mat, raise your hands horizontally, turn your body to the right, put your head on the Yoga brick, put your left hand in front of your body
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If you are in good physical condition, you can bend your right elbow, keep your left foot back for 5-8 breaths, and change to the other side of yoga
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Welcome to share the teacher’s wechat Chang’s recognition QR code as shown in the figure below to add a point in the lower left corner to select yoga products.
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