A woman’s body is like a book
The body is the cover of the book, temperament is the content
Feminine temperament on the shoulders, elegance on the back
To be elegant
Shoulder opening and a beautiful back are essential!
Today, I will share 6 sequences of opening shoulders and beautiful back before going to bed. Persistent practice can make you stand tall and straight, and elegant, and practice before going to bed can relieve neck stiffness, increase blood supply to the head, and let you have a good sleep!
Action 1
Kneel on both knees, thighs perpendicular to the ground
Inhale, extend the spine, bend the elbows with the hands
Place yoga blocks under your elbows
Exhale, tighten your core and ribs
Forehead on the ground, hands on the back
Stay for 10-12 breaths
Action 2
Exit from the previous action and enter the Vajra Seat
Inhale, hold the yoga block with both hands and straighten up
Exhale, close your core and stretch your hands far behind
Pay attention to the relaxation and sinking of the shoulders and the tightening of the ribs
Stay for 10-12 breaths
Action 3
Hold the Vajra seat and raise your hands in front of you
Inhale, bend your right hand to the front of your body
Left forearm and right forearm intertwined
Drop shoulders, tighten core, ribs
Stay for 10-12 breaths, switching hands
Action 4
Lie on your stomach with your hands on your shoulders
Inhale, extend the spine, exhale, and core in
Put your hands on the ground, push your chest up, and straighten your arms
Keep shoulders away from ears, with shoulder blades adducted and lowered
Extend the lumbar spine, stay for 5-8 breaths
Action 5
Lie on your stomach with the stretch band between your feet
Inhale, grab the other end of the stretch band with both hands
Exhale, contract your core and lift your legs up
Pull the stretch band back up with both hands
Feel the stretch in your shoulders, ribcage, and lumbar spine
Stay for 5-8 breaths
Action 6
Beam preparation, body lying back
Yoga block on the thoracic spine
Bend elbows with hands overhead
Tighten your core and ribs for 3-5 minutes