When you start yoga, you feel stiff in your shoulders and upper back
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The opening of shoulders and upper back can avoid many yoga injuries
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Today, eight yoga postures are recommended to help open the shoulders and upper back: 1
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Pug knee alignment hip, lower leg back to the ground, elbow on the brick, hands on the back of the head, chest sinking, forehead to the ground for 1 minute
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2
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Hands in the back of the ten fingers to stand, hands in the back of the ten fingers to buckle, shoulder blade adduction, Turn your shoulders outward for 1 minute
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3
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Stand with your hands behind your elbows, and hold your hands behind your elbows for 1 minute
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4
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Lean against the wall cactus side to side, palm and small arm against the wall
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Push the wall with your left hand, turn your shoulders to the left, hold for 1 minute, and change sides
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5
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Stretch your arms against the wall the same as the previous action, but keep your right hand straight back, and keep your arms against the wall for 1 minute, Side changing 6
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Push the wall by the side of the hand to stand, push the wall on the left side of the body with the left hand for 1 minute, side changing 7
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Push the wall straight with the arm, stand back to the wall, push the wall back with the left hand, turn the body to the right, hold for 1 minute, side changing 8
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Supine, sit and stand in a beam angle, with feet facing each other, knees sinking, bricks on the middle back, supine, hands open, Palm up, back of the head on the brick for 3-5 minutes, open the shoulders and upper back, do yoga wheel can better extend the thoracic spine, reduce lumbar compression
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