New Yoga Life

Often practice these 13 Yoga shoulder opening movements to show your temperament. The more you live, the younger you are!

With the growth of age and the influence of bad living habits, many people’s shoulder joints become more and more stiff, and the shoulder and back become thicker and thicker.

What follows is that the posture is getting worse and worse, and the whole person looks mentally poor, especially old.

Serious will also cause cervical spondylosis, scapulohumeral periarthritis, dizziness, arm numbness and so on.

For yoga practitioners, stiff shoulders are difficult to open and become a barrier when practicing yoga.

Many middle and advanced asanas are not done well, such as inverted three-dimensional asana, backward bending asana, etc.

The reason why the shoulder joint is so important is that it is the joint with the largest range of motion in the whole body of the human body, and all activities of the upper limbs are inseparable from it.

The flexibility and stability of the shoulder joint are mainly maintained by the surrounding tendons, muscles and connective tissue.

The stiffness and pain of the shoulder joint are mostly due to the decline of the flexibility and stability of the joint.

To improve these problems, we have to reactivate these joint tissues.

Therefore, shoulder opening has become a must for us.

Shoulder opening is mainly aimed at the connection between the shoulder and the boom.

Through certain exercise, it is flexible and tough.

So, what are the benefits of opening the shoulder correctly? 1.

The shoulder and neck are more flexible.

Through some shoulder opening exercises, the stiff and tense muscles of the shoulder and neck can be relaxed and the relaxed and weak muscles can be activated at the same time.

When the muscle problem is solved, the shoulder and neck problem will naturally be solved.


The lumbar spine is healthier.

In many yoga poses, the degree of shoulder opening is closely related to the degree of reaching the posture.

For example, in the practice of backward bending posture, if the practitioner does not have good shoulder and back control ability, he needs lumbar compensation.

The more obvious is the low back pain after practice.

Shoulder opening exercises can greatly strengthen the shoulder and back, so as to reduce the injury to the lumbar spine.


The posture is more elegant, and the stiffness and tension of shoulder joints will lead to the tension of pectoralis major and pectoralis minor muscles, and the chest curve is not obvious.

At the same time, it may also be accompanied by the problem of chest sagging, resulting in bad posture such as round shoulder hunchback and neck extension.

By opening the shoulder, we can exercise the chest muscles, open the thorax and improve the bad posture.


Breathe more smoothly.

The size of lung space is closely related to the opening and closing degree of shoulder joint.

If you feel difficult to breathe during practice, it is often because the lung activity space is small.

When the shoulder is open, you will feel relaxed and smooth breathing, happy and positive mood, feel relaxed and better! Today, Xiaobian introduced 13 shoulder opening yoga postures to the people.

Keep practicing and open the stiff shoulders as soon as possible! Action 01.

Enter from the garland, pay attention to the outward rotation of the hips and exhale, buckle your hands on the upper half of your left leg, twist your body to the right, stretch your shoulders back and stay for 5-8 breaths, and then change to the other side 02.

Exit from the garland, enter the Vajra to inhale, buckle your hands on your back and exhale, open your chest and push forward for 5-8 breaths 03 Keep the Vajra, extend your back, put your hands on the back, clench your fists on the left waist, stay for 5-8 breaths, change the other side 04, keep the Vajra, retract your right shoulder, push your left hand close to the chest, move your right hand up and down into the ox face pose, stay for 5-8 breaths, change the other side 05, kneel on your knees, inhale vertically on your thighs, The right hand passes through the left armpit, the right shoulder is close to the ground in the middle line of the body, the palm is upward, exhale, tighten the core, extend the left hand forward and stay for 5-8 breaths, change the other side, act 06 and 05 exit to the four legged kneeling position, extend the arm forward, push the fingertip to the ground, bend the body forward and downward, and keep the chest close to the ground for 5-8 breaths 07 Action 06 withdraw to the four legged kneeling position, extend the upper body forward, support the brick under the elbow, keep the palm opposite, keep the forearm backward close to the back for 5-8 breathing actions 08, sit in a standing position, bend the knees, step on the toes, keep the hands on the back of the body, tighten the core, open the chest, straighten the back, point the fingers to the rear, stay for 5-8 breathing fingers, turn to the hips, Stop for 5-8 breathing movements 09 and 08, tighten the core, roll the tailbone, keep the hip upward, open the chest, retract the shoulder blades, and stop for 5-8 breathing movements with both hands and feet forcefully pushing.


Lie prone, put your legs together, inhale with your forehead close to the ground, exhale with your hands clasped with your back ten fingers, lift your legs, chest off the ground, and stretch your shoulders back, Stay in the prone position for 5-8 breathing movements 11.

Put your hands flat on the side and stick to the ground, exhale, tighten the core, turn your body to the left, your right foot is on the back of the body, step on the ground with your toes for 8-10 breaths, change the other side, enter in action 12 and action 11, bend your elbow with your left hand, the big and small arms are vertical, the palm is close to the ground, exhale, turn your body to the left and stay for 8-10 breaths, Change the other side action 13.

Prone position, cross your hands, put your palms on the ground, press down your shoulders, and keep your forehead on the ground for 8-10 breaths.

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