Yoga shoulder pain, hard shoulders, breathing is not smooth, how to open shoulders in yoga?
The shoulder is hard, breathing is not smooth, how to open the shoulder in yoga?
Stiff shoulders and dyspnea are known as "cross syndrome". It is caused by sitting in the office for a long time and looking down at your cell phone. Introduce several physiotherapy exercises of Yin Yoga, which can relieve shoulder discomfort and hunchback.
1. The puppy prayed backhand.
Key points of the activity:
1. Enter the worship style, with the buttocks in line with the knees.
two。 Increasing the thickness of the aids will enhance the sense of pulling.
two。 Cat stretch variant
Key points of the activity:
1. You can put your arms on the top of your head or on the inside of your thighs, try and experience both positions, and decide which one is more suitable for you right now.
two。 If the knee is uncomfortable, you can put a blanket on it.
3. Shoulder-in type
Key points of the activity:
1. Cross your arms. If the shoulder and neck cannot be completely relaxed, the head can be placed slightly on the cushion and the shoulder and neck can be extended.
4. Shoulder extension
Key points of the activity:
1. If the neck is uncomfortable, you can put a pillow or a thin quilt under your head
5. Shoulder extension
1. You can try to bend your legs or just bend the outer legs.
Yoga is one of the most common fitness, recuperation and health care items in our life. Now the stress of life, long-term sitting at work, incorrect sitting posture and other problems such as hunchback, bow back posture and other problems lead to stiff shoulders.Shoulder opening in yoga helps relieve shoulder fatigue, exercise arm muscles and bones, achieve a smooth breathing balance, straighten the back, shape a good posture, and the shoulders, elbows and hands are naturally parallel.Friends with tight shoulders can be achieved with the help of walls, yoga belts (which can be replaced by towels), yoga bricks, etc.
1. Shoulder opening against the wall (please refer to the teaching drawing)
Practice: stand about shoulder width apart from the wall (the distance between the feet from the wall is about the length of the legs, which can be adjusted according to the actual situation), hold the wall with both hands, tuck in the abdomen and sink the shoulders when exhaling, open the chest as much as possible, cooperate with breathing for 5-8 seconds, repeat 2-3 groups.
Note: in the process of shoulder opening, you need to tighten the abdomen, otherwise it is easy to cause pressure on the waist and can not achieve the effect.
2. elastic belt or towel around the shoulder (please refer to the teaching drawing)
Practice: disturb the feet side by side, sit on the heels on the hips, grasp the elastic band with both hands separated from the shoulder width, exhale the arms up and down, around the top of the head, inhale the arms forward and down, and then restore, cooperate with breathing exercises 5-8 groups.
Note: tighten your abdomen when you wrap around your shoulders and don't collapse.
3. Beef noodle style (please refer to the teaching drawing)
Practice: sit and stand, (you can choose any sitting position you like) lift the left arm with external rotation, bend the elbow behind the neck or the right scapula, turn the right arm inside, bend the elbow to the center of the scapula, clasp your hands, stay for 5-10 seconds, and then practice on the opposite side.
4. Lie on your back and open your shoulders (please refer to the teaching drawing)
Practice: lie on your back on the yoga mat, place one yoga brick behind the thoracic vertebrae (flat or standing), put another brick under your head, stretch your hands to the top of your head and hang your palms up on the cushion for 8-10 seconds.
Note: you can increase the opening depth of the chest and shoulder by adjusting the height of the yoga brick.
5. Supine twist (please refer to the teaching chart)
Practice: lie on your back on the cushion surface, open your arms around, bend your right knee, slowly fall to the left knee (you can gently put your left hand on the right knee), keep the upper body turning to the right, close your eyes, keep 5-10 seconds, and change sides.
Practice more according to these poses and open your shoulders in the right way to make life better!