In yoga, we all know that shoulder opening is very important
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Therefore, many Jia people, especially beginners, often ask, what are the actions of Yoga shoulder opening, which actions have the best effect and feel the most? So, today, I’ll share with you 24 shoulder opening movements most commonly used by yoga teachers
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It feels super strong
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Let’s try it together: action 1-3: lie on your back on the cushion surface, put a yoga horizontal brick on the back sternum, and put another Yoga brick vertically on the back of the occipital bone, protect each other’s hands, elbows and close your eyes on the back of your head, Keep it for 20-30 seconds, put the Yoga brick under the head vertically, hold your elbows with each other, and put it on the back of the head for 20-30 seconds, put the Yoga brick under the head vertically, stretch your hands backward with the help of the extension belt, open your chest, expand your armpits, open your shoulders, and keep it for 20-30 seconds
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Action 4-6: kneel and stand on the cushion surface, exhale with your thighs as vertical as possible, and bend forward and downward, You can choose to point your forehead to the ground, or find a cushion on your chin or chest
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Stretch your arms forward for 20-30 seconds
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Put your right arm out from the front of your body for 20-30 seconds
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On the other side, choose a yoga chair and yoga brick on the basis of action 4
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The auxiliary feeling will be more intense
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Bend your elbows, close your hands to each other or clamp bricks with both hands, and stay for 20-30 seconds
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Action 7: kneeling ready, Hold the stretch belt with both hands, inhale, extend the spine, relax the shoulders, exhale, straighten the arms upward, stretch the stretch belt with both hands to both ends for 20-30 seconds, or dynamically practice action 8: stand, open your feet the same width as your hips, extend your hands backward, hold your five fingers and exhale, slowly bend forward and downward, slightly bend your knees, keep your arms backward and upward as far as possible, and keep your palms relatively for 20-30 seconds
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Action 9: sit and stand on the cushion surface, Bend your knees, open your feet the same width as your hips, keep your knees and toes in a straight line, extend your arms backward, and keep your arms the same width as your shoulders, keep your hands still, lift your hips forward close to your feet, and be careful not to shrug your shoulders for 20-30 seconds
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Action 10: kneel and stand on the mat, put your legs together, sit your hips on your heels, hold your hands flat and exhale, and your left arm is on the top, Wrap your arms around each other and exhale, keeping your forearm vertical to the cushion surface
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Keep your forearm parallel to the cushion surface for 20-30 seconds
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Change the other side action 11: kneel down, hold your forearm flat and exhale, rotate your right hand inward, bend your forearm backward and downward, put your hand in the middle of your back spine to inhale, extend your left arm upward, rotate your forearm outward, bend your forearm and pull your hands together for 20-30 seconds
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Change the other side action 12-15: lie prone on the cushion surface, Put your hands on both sides of your chest, exhale, hips back and up, straighten your legs and arms, enter the downward dog pose, inhale for 20-30 seconds, keep your body’s center of gravity forward, close your core body in a straight line, enter the inclined plate for 20-30 seconds, bend your elbows and fall steadily, enter the four pillar pose for 20-30 seconds, pass forward, open your chest, straighten your arms, lift your legs off the cushion surface, Enter the upward dog pose and keep it for more than 20-30 seconds
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You can also dynamically practice 3-5 groups of actions 16: start from the downward dog pose, lift your left leg backward and upward, turn your body to the right, drop your left foot, open your chest, extend your left hand forward and push your hip upward, enter the wild pose and keep it for 20-30 seconds
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Change the other side 17: start from the downward dog pose, bend your elbow and hold your hands, Spine extension and hold for 20-30 seconds action 18: lie prone on the cushion surface, put your hands on both sides of the body, inhale, prepare, exhale, lift your legs at the same time, extend your arms backward, and hold your arms for 20-30 seconds action 19: lie prone on the cushion surface, bend your knees, hold your insteps from the outside, exhale, and keep your legs backward and upward for 20-30 seconds action 20: lie on your back on the cushion surface, Bend your knees close to your hips, open your feet the same width as your hips, exhale vertically on the lower leg pad, lift your hips upward for 20-30 seconds
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Action 21: lie on your back, hold your left arm flat, put your palm on the ground, push your right hand on the ground, twist your body to the left, put your right foot on the outside of your left leg, put your right hand on your back, abduct your right shoulder for 20-30 seconds, and change the opposite side
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Action 22: lie prone on the pad, Hold your hands flat on your side, open your body to the left, put the Yoga brick under your head, put your right foot on the front of your body, bend your left knee close to your hips, hold your left foot with your right hand, bend your left arm for 20-30 seconds, and change to the other side action 23: lie prone on the cushion surface, extend your right arm to the opposite side with your hands crossed, and place your forehead flat on the Yoga brick for 20-30 seconds
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Change to the other side action 24: lie on your back on the cushion surface, Put your hands on both sides of your body to exhale, lift your legs up and fall back, your feet on the cushion surface, your hips extend up the spine, keep a straight line for 20-30 seconds, click into the video number below to watch more dry goods, and remember to praise + pay attention! Teacher wechat can long press the QR code shown in the figure below to add points into the selection of yoga products in the lower left corner.
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