I believe many people know the benefits of practicing yoga and opening their shoulders. It can not only help improve the tension in the shoulder and back area, and improve cervical pain but also make your posture more upright and improve your temperament!
Today, I will share 9 very classic yoga shoulder opening movements for everyone. It is suitable for any basic yoga person to practice every day. If you don’t know how to open your shoulders, try these 9 movements!
Action 1
Stand facing the wall with your legs about one leg away from the wall
Inhale, push the wall with both palms, and keep the core engaged
Lower chest and armpits for 10-12 breaths
Action 2
Or you can choose to bend the elbows with both hands
Palm and forearm close to the wall
thoracic axilla sinking
Stay for 10-12 breaths
Action 3
Enter on all fours, with the center of gravity on the left hand
Inhale, straighten your right hand up, twist your chest
Exhale, tighten the core, right hand through the left armpit
Place the right shoulder on the midline of the body, and bend the left elbow on the back
Hold for 10-12 breaths, switch sides
Action 4
Exit from the last move and enter the pug pose
Exhale, tighten your core, and bend your body forward
Keep your hands straightforward for 1 minute
Then bend your elbows back with your hands and hold for 1 minute
Action 5
Easy sitting position, ready to enter Bird King
Inhale, the right hand goes up and the left hand goes down, wrapping the forearm
Pay attention to the shoulders sinking and the ribs adducting
Stay for 10-12 breaths, switching hands
Action 6
Exit from the previous movement and enter the bull-noodle pose
Inhale, straighten your right hand up, then bend your elbow back
Exhale, bend the elbow with the left hand behind the back, interlock the fingers
Those who can’t pull the hand can use the stretching belt to assist
Hold for 10-12 breaths, switch sides
Action 7
Exit from the previous pose, bend the elbow back with the right hand
Inhale, put your left hand on the outside of your right arm and pull it back
Exhale, slowly bend the neck to the left side
Hold for 10-12 breaths, switch to the other side
Action 8
Lie on your stomach with your hands flat by your sides
Exhale, contract your core and turn your body sideways to the right
Press the right shoulder against the mat, and step on the back of the left foot
The left hand can be placed on the back
or interlock with the right hand
After 1-2 minutes, switch to the other side
Action 9
Exit from the previous movement and enter the shoulder exercise
Cross your hands and stretch them straight against your chest, and point your forehead on the ground
After staying for 1-2 minutes, switch left and right hands up and down
These 9 shoulder opening movements are recommended to be practiced once a day, and are also very beneficial to cervical spine health!